SSU 2013 Week 3 Workout and Meal Ideas
Hi friends! You’re all doing such an incredible job with Summer Shape Up this year. Keep up the great work! The key for week 3 is to focus on keeping momentum. The ball is already rolling… don’t stop the progress you’ve started! All you have to do it keep up what you’re doing, keep up your energy, and focus on making each week better than the last.
Let’s do it!
Here’s what the week 3 workout looks like:
[As always, check with a doc before making any fitness changes. Honor your body as modify as needed]
Warm up with foam roller and dynamic stretching (optional) and moderate cardio of choice. Then complete 2-3 total rounds of the following circuit, moving quickly from one exercise to the next:
1. 400m run/walk or 3 minutes jump roping
2-3. Weighted squat and bicep curl (10 each). Hold the weights at your side as you squat (be sure to keep your chest lifted, core tight, weight in your heels and knees stacked over your ankles). Immediately go into 10 bicep curls. The weight for this one should be challenging, as you should have to push yourself to finish the last couple of reps.
4. Renegade pushup and row (10 total). You should be able to use the same dumbbells for this one. Come into your plank position holding onto the dumbbells, lower down to a pushup, back up to plank and then one row on each side in plank position. That is one rep, so you’ll complete 10. Beginners, you can do your plank, pushup and row on your knees. Just keep your hips down and in line with your body.
5. Diamond booty (15). Let the end of the bench be in line with your hip bones. Glue the bottoms of your feet together (making a diamond shape with your legs) and then raise them up to hip height (no higher and pay attention to avoid hyperextension of your back). Lift and lower 15 times, making sure to SQUEEZE your booty.
6. Tricep dips (15). Level 1: legs bent; Level 2: legs straight; Level 3: legs straight and one leg raised off the floor
7. Plie squat, plie squat burpees, plie squat jumps (10 of each). Complete 10 full plie squats (hold a weight for more of a challenge), 10 plie squat burpees (pushup is optional) and 10 plie squat jumps, touching the floor in between
8. Lateral raise (12-15)
Follow with ab burner of choice and cardio as indicated in the workout calendar.
Some meal ideas:
Breakfast:
Green-a-colada smoothie + 1 egg
*Banana bread protein pancakes
Breakfast cookie (baked version)
Toast with over easy eggs and mashed avocado
Lunch/dinner:
*Garlic and mustard chicken drumsticks with sweet potato and goat cheese rounds, sliced zucchini
Salmon in parchment with asparagus and basil, red potatoes
*Homemade gazpacho, grilled protein, quinoa
Pesto baked salmon with veggies
Snacks:
Yogurt with sliced fruit
Turkey or salmon jerky and sliced raw veggies dipped in nut butter
Dessert:
Glass of wine or small cocktail
Dark chocolate
Baked apple
So what’s on the menu this week? Leave your meal and fitness plan below!! Are you excited for the week 3 workout? 🙂
Yay!! So excited:) Definatly will be making some of the thin mint protien fudge to try!
i just got back from DR last night… i was doing my own workouts there (beach volleyball, kayaking, swimming)… time to hit ssu this week! goin hard!
Mint protein fudge as a snack? Yes please!
Week 3 looks awesome! Goal: get my bile outside for scenic cardio.
Thanks so much for setting this all up for us Gina!
🙂 !
Oh I’m excited for those diamond booties!
me too!
So excited for workout 3 and week 3! I will be attempting the first round of workout 3 tomorrow 🙂 I’ll let you know how it goes!
Looking forward to week 3! Can’t wait to try that diamond booty exercise 🙂 Here’s to momentum for everyone!!
What does the * mean next to food choices?
it means it can be prepped in advance. (should have indicated that!)
Thanks!
Looking forward to week 3!
Yay! I was (oddly) hoping for plie squats this week!
Thank god there are no lunges this week!
Looking forward to it.
Hi Gina! I never got the email with the password for week 2… Wondering if that can be sent again?
Thanks!
I signed up and got the passwords for week 1 and 3 but i never received week 2…is there any way week 2 can be emailed to me? please!! 🙂
email me!
Oh, it’s gonna be a good one! Looking forward to Sunday as a rest day and ready to tackle it.
Looking forward to tomorrow! Diamond booty, here I come!! 🙂
Just finished the week 3 workout which was my first ever Fitnessista workout. I’m in Australia so it’s a winter shape up for me! Loved the diamond booty, and the plié jump squats had me burning like crazy! Thanks so much for taking the time to put such an awesome workout together Gina : )
I’m in Australia too! 🙂 and just finished workout 3…this girl is gonna be sore tomorrow! 🙂
can’t wait to b try out the diamond booty exercise & I’ll definitely be having. salmon this week, love seafood in the summer! thanks for these workouts! 🙂
Oh, yes I am! This workout has some of my faves in it 🙂
I have to switch the days around so I did workout 3 today and it was awesome! The plie squat burpees were killer haha. loved.
Just did workout 3 today. Loved it!The burpees killed me. For anyone wondering, it took me less than 20 min to complete 3 rounds. Have fun!!
THESE WORKOUTS ARE SO SO AWESOME THIS YEAR!!
Yay, thank you!! Makes me so happy to hear
I’m pretty sure the diamond booty exercise is going to kill me, but I’m willing to try! 🙂
I picked up a giant filet of salmon for my lunches this week… I just have to portion it and cook away! 🙂
I’m so excited I’ve made it to week 3!
me too! great job!!
Question about workout 3 (which I’m psyched to try out tonight): are we supposed to do one set of each exercise and then another round of the circuit (and another if we do 3), or complete 2-3 sets of each exercise before going into the next one?
I never checked in last week, but I didn’t miss a workout. That lunge superset was, um, fun!
2-3 sets of the entire workout. so you’ll move from one exercise to the next, and then start from the beginning again
glad you liked the lunge superset 😉
Just finished up work out #3 with the 5 minute ab burner at the end. Definitely got the heart pumping and the sweat dripping. 🙂
Loved the workout 3. Tried a Tabata workout at the end, which was awesome!
I made the thin mint protein fudge last night. It was so good! Except I didn’t have the peppermint extract on hand so I made it without it. Still really awesome. I can’t wait to have some for my snack today.
Hi,
Love the workout and meal ideas, unfortunatley I hurt my shoulder really bad the first week doing yoga at the gym. Any ideas for a hurt shoulder?? I am bummed as I was so excited. I am still doing spin and the exercises that don’t include shoulder. Thanks for all you do. 🙂
Checking in, dripping with sweat! Loved the workout. The speed surge was tricky — I’m so used to GOINGALLOUT then chilling with intervals, it was difficult to hold the gradual increases. I think I’ll try to find music with slow, medium, fast, and reallyfast beats for next time to keep me on track!
Planning to do this tonight after the baby goes to sleep. I was wondering if you or anyone had ideas for HIIT workouts to do inside other than jumping rope. My treadmill just burned out on me and I am getting bored of the jump rope. Thanks!
you can do plyometrics instead, like jump squats, jumping lunges, burpees, anything to get your heart rate up quickly. check out my tabata videos for some ideas!
LOVED this! Just checking in! 🙂
Loved it! Except I don’t have a jump rope so I had to improvise for 3 minutes of cardio instead 🙂
This weeks fitness plan is the same as last…
M-W-F Bootcamp
T-TH-S Mountain biking
Sunday – Active rest
So excited for Week 3!!! I have LOVED your workouts so far! I’m excited to be on summer break (I’m a teacher) so I can spend more time cooking delicious meals, like tonight’s enchilada casserole. 🙂 Thanks, Gina!
Week 3! Sweaty mess once again. Good stuff!!!
Last week I got the flu, but managed to keep up with SSU. Today I’m taking a rest day hoping to feel better tomorrow… I’m so mad I’m sick, I was already seeing great results from the workouts! I hope I can get amazing results in spite of this little setback =)
I love the plie squat burpees and the diamond booty. Thanks for another awesome workout
Did week 3 along with an attempted speed run. I need to get back into running shape! My muscles feel strong though.
I missed out on Week 2…family emergency. BUT I’m super excited to get back on track with Week 3! Thanks Gina!
I agree with whoever said “thank god there are no lunges this week”, haha! Also, why is jump roping so much harder than I remember it being when I was little?! Could I stack a step bench to do the diamond booty? Our weight area only has three benches and it’s a really crowded area (work gym).
hahah!
yes that would totally work 🙂
I like this workout!!! The plie combo is awesome. Just finished 3 rounds plus the crunch-free ab burner. Sweatyyyyyyy. Speed surge tonight after Daddy gets home. Thanks for another awesome workout!
for the lateral raise are we holding weights then raise out to make a T?
exactly!
Whew! I was nice and sweaty today 🙂
Great workout! Just curious, will these still be available with the passwords after the SSU is over? I ask because I often like to repeat them! Thanks.
I am LOVING all of these workouts and have loved the challenge with all of the strength training and intervals (I am somewhat of a “cardio queen”–love my running–and really really needed this)
Two quick questions: are we supposed to jump rope for two or three minutes (picture says one, text says the other)? And are they bodyweight or weighted squats (same issue)? Thank you! I’m excited to rock it out when I get home.
Just did workout #3 and an ab burner. Holy sweat!
This is in my top 3 favorite workouts ever, I was sweating so hard that even my legs are getting in on the sweating game. Thanks for all of your hard work putting these workouts together. This is exactly what I needed to get me to fall back in love with the gym.
The diamond booty was a creeper! It is funny how some moves surprise you like that. Another great week. This might be my favorite rotation so far, but I have felt that way every week. 🙂
Yay for week 3! 3 rounds of the workout today! Impressed with whoever did that in under 20 mins- that will be my goal for the end of the week to move that quickly thru!
woooooooo! Just finished 3 rounds of workout 3 + the barre burner. My friend Aubrey couldn’t get the video to work so we facetime’d and I talked her through it (since we live 3,000 miles apart). So fun!! I wish I could have taken a picture but I was facetiming on my phone. Time to eeeeeeat.
Checking in! Agree with everyone, this is one of my faves so far. Thanks lady for your commitment to us!