SSU 2013 Week 4 Workout and Meal Ideas

Are we really going into Week 4?! This is the fastest Summer Shape Up ever. I think a lot of it has to do with your amazing hard work and dedication! The weeks have flown by, and I hope you’ve seen some fantastic results from your efforts. Let’s finish strong and make the last week the best one yet! The theme of this week is “commitment.” Commitment to continue whatever changes you’ve set into motion, long after the Shape Up is over. Commit to making this last week your strongest!

Here’s what the week 4 workout looks like:

(as always, check with a doc before making any fitness or nutrition changes. Honor your body and modify as needed.)

Week 4 workout

2 sets alternating between:

Lunge and bicep curl combo (first lunge and bicep curl at the same time for 12 reps, hold the lunge and bicep curl 12 reps, hold the bicep curl and pulse lunge 12 reps)

Lunge and upright row combo  (first lunge and upright row at the same time for 12 reps, hold the lunge and upright row for 12 reps, hold the upright row and pulse lunge for 12 reps)

*Jumping lunges- 1 minute. Beginners can try walking lunges instead.

3 sets:

1 leg deadlift (right side, 12 reps). Try to keep your hips level and really emphasize using your glutes for the exercise.

Bent-over row (12 HEAVY). Make sure to keep your back flat, core tight, and to squeeze your shoulder blades together as you row.

1 leg deadlight (left side, 12 reps)

*Dumbbell squat and press- 1 minute. Move quickly for this one and really power through your legs.

3 sets:

Reach and roll (10). For this one, you’ll come into a plank position. Reach one arm out in front of you, and the opposite leg out behind you. Take a breath, and then roll over to pop up into plank and repeat on the other side.

Chest press and leg raise (12). As you perform your chest press, use your core to lift your legs off the ground.

Side crunch- 20 on each side

*Tricep push-ups- 1 minute. This can be done on your knees, too.

*= The starred exercises you only do ONE time before moving onto the next small set or circuit. These moves do not repeat.. unless you really want to 😉

Follow with cardio as indicated in the workout calendar. 




Smoothie from a smoothie pack

Breakfast burrito

 Frittata (make ahead and enjoy all week!)

Whole grain bagel with cream cheese (or an egg) and veggies

Oats with raspberries and almonds

Breakfast cookie

Oats 2



Salmon kebabs with brown rice, baked potato or quinoa (making these this weekend!)

Thai chicken quinoa bowl

Spicy chopped salad

Sushi salad bowl

Turkey burger wrapped in lettuce, sweet potato fries


Monkey burger


Protein muffin with a little pure maple syrup on top

Nori wraps with cashew “cheese” and veggies

Cucumbers dipped into kale artichoke spread

Small protein smoothie

Egg on toast

Chopped veggies and hummus (or nut butter)

Sushi bowl  1 of 1



Sweet potato cookies

Grain-free chocolate chip cookies

Glass of wine or small cocktail

Ceviche and wine

So tell me, friends: how are you going to make this the best week? Set your goal now, and start to plan for success. I’d love to hear what you have on the menu, too!


  1. Tricia on June 22, 2013 at 8:22 am

    I’m heading out of town today for a several days, but I’m going to stay commited and get my workouts in. I’m going to make this the best week yet by starting my half-marathon training while keeping up with the workouts for each day and eating healthy. I realize how important strength-training and flexibility are during race training, so I want to make sure I include them in my plan this time around. Hopefully that will make for injury free training.

    • sarahf on June 23, 2013 at 3:14 am

      Yes! Strength training is so important! I learned that the hard way! So, then, I have a question, I have incredibly tight calves (one of the reasons for my injuries this past half year or so). I stretch, I’ve started foam rolling (although foam rolling my calves makes me laugh, I must look utterly ridiculous), and I’ve been strength training other muscles that I think might be weaker (like my glutes). Is there anything else I can do? I want to run again, pain free and happy! I’m trying to be smarter about it this time.Thank you for all you do!

  2. Cate on June 22, 2013 at 8:24 am

    I am up early on a Saturday to get in WO#3 followed by some HIIT. Have to say that I am not looking forward to those plie burpees, but I am continuing with my momentum and looking forward to maintaining my commitment in this last week. The reach and roll looks interesting. I have never seen that before. Thanks for keeping it fresh and interesting for us, Gina.

  3. Mian Dela Cruz on June 22, 2013 at 11:11 am

    I’m excited for this week!! I sprained my knee when I was in DR but feeling better now! I did crossfit this morning but I’m ready to tackle ssu week foh!!! Woohooo!!!

  4. Michelle on June 22, 2013 at 11:30 am

    Did the newest arm burner twice last night following HIIT…already feeling the biceps!

  5. Nicole on June 22, 2013 at 12:11 pm

    Can’t wait to go for week 4! I’ll be doing it for another 4 weeks for sure- I’ve had so much more energy and feel great- thank you!

  6. Tracy on June 22, 2013 at 1:13 pm

    Awesome! This looks like the best workout yet!!

    I already marked Jenna’s salmon kebabs to make this week, too.

    I finished week 3 strong this morning!!

  7. Jay on June 22, 2013 at 2:07 pm

    I’m ready! Thanks, as always!

  8. Kristen on June 22, 2013 at 2:58 pm

    Oh my goodness. I recently was training for a race and wasn’t cross training much in the weeks prior. I just started doing some videos from your YouTube channel and WOW were my legs shaking! I thought my legs would be strong from running so I was awfully surprised. I’m super excited to see what kind of results I get from doing your videos and how it will help with my running. I even got my husband excited to try amazeballs!

  9. Amanda on June 22, 2013 at 4:27 pm

    Next week looks like tons of fun. Can’t wait! Wrapped up Week 3 earlier today and am probably going to throw in that arm burner and an ab burner this afternoon for good measure. And those sweet potato cookies are so on my radar for mañana along with a giant batch of quinoa and lentils and various other standard Sunday prep stuff. Hope you and the familia have a great rest of your weekend 🙂

  10. Allie on June 22, 2013 at 4:35 pm

    So excited for week 4! Can’t wait to rock it 🙂 Thanks, Gina!!

  11. Jennifer on June 22, 2013 at 9:17 pm

    whoo hoo! Bring on week 4!

  12. Beverly Aragon on June 23, 2013 at 1:14 am

    Here we go, Week 4!!!

  13. Caity @ Moi Contre La Vie on June 24, 2013 at 8:32 am

    SO excited! I’m having great results so far!

  14. Lindsay on June 24, 2013 at 8:40 am

    Kind of off topic, but where did you get your shoes? I’m kind of obsessed with neon/dayglo gym shoes right now and those look awesome, but I can’t tell what brand they are!

  15. Abby on June 24, 2013 at 10:05 am

    Heading to the gym to try this one out! Not sure I’ll have time to do all 30 minutes of HIIT, but I will get some cardio in at the end!

  16. caitlin on June 24, 2013 at 11:12 am

    how long is WO 4 taking ppl this week? trying to strategize accordingly!

    • Colleen on June 24, 2013 at 4:03 pm

      Took me about 30 minutes, including a 3 min warmup.

  17. Colleen on June 24, 2013 at 11:30 am

    Holy crap that looks intense! Can’t wait to try it. Electrician visit ate up most of baby boy’s nap time today, hopefully I’ll still be able to bring it after he goes to bed tonight!

    • Colleen on June 24, 2013 at 4:06 pm

      LOVED. THIS. Went by super fast, and I felt like a total badass doing the one leg deadlifts and reach n’ rolls. It was challenging, but I felt really energized afterwards. You put together such good workouts! Hoping to do some HIIT laps in the pool, elliptical if the dark clouds mean thunderstorms later=(

  18. Cherlyn on June 24, 2013 at 12:21 pm

    Great Monday workout! Thanks!

  19. Rochelle on June 24, 2013 at 12:51 pm

    Ooh, can’t wait to try this workout tonight….it’s SO on!

    C’mon Ladies…we got this!!!

  20. Tracy on June 24, 2013 at 12:52 pm

    Checking in: I loved WO#4 this morning! I did my HIIT on the elliptical.

  21. Nicole on June 24, 2013 at 3:28 pm

    awesome workout this morning- loving this weeks routine. extra sweaty!

  22. Eileen on June 24, 2013 at 8:20 pm

    Just completed workout 4 followed by back to back tabatas!

  23. Michelle on June 25, 2013 at 8:38 am

    WO#4 is amazing…woke up and it hurts to walk! not complaining 🙂 Thanks!

  24. Ariane on June 25, 2013 at 11:30 am

    Super sore from yesterday’s week 4 workout. In a twisted way, kind of looking forward to tomorrow’s second day sore.

  25. Michelle on June 25, 2013 at 7:27 pm

    wow i’ve been moving and a little behind on workouts and workout 4 + HIIT damn near killed me. Thanks for keeping me in shape when I don’t have a new gym yet!

  26. Jennifer on June 26, 2013 at 1:54 pm

    Whew! LOVE Workout 4! It is Tough and Fantastic!
    WOW! I didn’t know those Plank Rolls would be so challengeing!

  27. Tracy on June 26, 2013 at 2:02 pm

    I did a wonderful gentle hatha yoga practice for today’s active recovery.

  28. Lizzie on June 26, 2013 at 2:44 pm

    Holy moly workout 4 was tough!!! I’m still feeling it today, 2 days after doing it on Monday! Can’t wait to do it again tomorrow, though =)

  29. Lizzie on June 26, 2013 at 2:49 pm

    Oh, also, I got super confused – which way do I roll for the reach n roll? On my side or like a somersault? I subbed a regular plank instead because I just knew I would injure something if I tried to roll!

    • Fitnessista on June 26, 2013 at 6:39 pm

      on your side 🙂

  30. Julie on June 26, 2013 at 8:36 pm

    Oops! I keep forgetting to check in. Got my WO4 in on Monday, and it was….. fun?, 90 min vinyasa yesterday, and 20 min yoga today. Excited for this last week!

  31. Cherlyn on June 27, 2013 at 11:12 am

    WO #4. Easier second time around. Still was tough though!

  32. Eileen on June 28, 2013 at 7:26 am

    Just knocked out workout #4 and 10 minutes HIIT jump rope. Great way to start my day!

  33. Caitlin on June 28, 2013 at 7:54 am

    Wo 4 yesterday and 2 tabata rounds yesterday! Can’t blv ssu is almost over…looking forward to a nice long walk after work for some easy cardio or maybe yoga if it pours like every other day this wk!

  34. Lauren @ Sassy Molassy on June 28, 2013 at 11:45 am

    This was by far the most challenging workout of all four weeks! Loved the sweat factor. Thanks for the workouts, Gina!!

  35. Tracy on June 29, 2013 at 1:17 pm

    Finished STRONG this morning! Thanks for a great summer SU!! Can’t wait for the next one 🙂

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