Summer Shape Up 2010 – Week 2

Hey guys! Happy Monday, Happy Memorial Day and Happy National MACAROON Day! (Thanks for letting me know, VeggieFriend)

Did I celebrate?


You can bet your booty I did 😉

I have to say that I am SO STOKED with all of your awesome feedback on the Summer Shape Up! This year has already been so much fun and so successful – I’m very proud of all of you <3 For trying something new and keeping me updated on your progress, and most importantly for taking care of your body. We only get one, so we might as well make it happy 😉

Here’s the Week 2 Workout for Summer Shape Up 2010:

 image Summer Shape Up 2010

Disclaimer: As always, please alter the program and eating plan to suit your personal needs and preferences. Check with a doctor before making any fitness or nutrition changes.

me (3)

Work It Out

The SSU 2010 Workouts are set up differently from previous Shape Ups. These workouts include a mix of strength, flexibility and speed training and include a balance of gym, at-home, outdoor and weight workouts per your requests 😀 There are also options to choose from each day, so you can mix and match to your liking.

For the Strength workouts: 3 sets of 12-15 reps for each exercise, unless otherwise specified. These can be done circuit-style (one set of each exercise and then repeat the entire circuit 3 times) or 3 consecutive sets with 15-30 seconds of rest before moving to the next exercise.

Week 1 Workout:

Day 1: Speed

Option 1: On the track or trail

– Run moderately for 5 minutes to warm up

-Sprint for 45 seconds

-Jog for 1 minute

Burpees (2nd video on this page for the how-to) for 30 seconds

Bench push-ups for 30 seconds (use bleachers or a tree)

-Jog 1 minute

Walking lunges with knee lift 30 seconds

Jump squats for 30 seconds

-Jog 1 minute

-Bench tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)

-Jog 2 minutes

-Sprint for 45 seconds

Squats and punch (jab!) for 45 seconds

Mountain climbers for 45 seconds

-Jog or walk 2 minutes (easy)

-Sprint 1 minute

-Tricep dips 30 seconds

-Push ups 30 seconds

-Jog (easy!) 5 minutes

-Stretch and drink lots of water!!

Option 2: Take a spin class

Option 3: 30 minutes of SWEATY cardio 🙂


Day 2: Stretch

Option 1: Core Yoga #1 (20 minute podcast- free from or Yoga DVD + 20 minutes moderate cardio of choice

Option 2: Take a power yoga or Bikram class

Option 3: Stretch class at your gym (or on your own) for 20 minutes + 20 minutes cardio of choice


Day 3: Strength (at home or gym)- Legs and Back

-5 minutes of low/moderate intensity cardio to warm up

Front to side lunge

Wall sits (hold 30 to 45 sec)


Sumo dead lifts

Calf raise on a step (to make it harder, hook one foot around the back of the opposite ankle and do one leg at a time)

Stability ball Ys and Ts (hold light dumbbells)

Cable hip abduction (use a resistance band if you’re at home)

Renegade row

-20-30 minutes of low/moderate intensity cardio (bike, run, swim or elliptical—add in some hills but keep the level of exertion around a 6-7)


Day 4: Stretch

Option 1: Power Yoga #5 Podcast (20 minute- free from or Yoga DVD + 20 minutes light cardio

Option 2: Power Yoga or Bikram Class

Option 3: Stretching on your own (20 minutes) + 20 minutes light cardio


Day 5: Speed

Option 1: High Intensity Interval Training (Run or on the bike- 1:30 recovery and 45 seconds of sprinting- 5 min warm up 15-20 min HIIT and 5 min cardio)

Option 2: Insanity Pure Cardio + Cardio Abs


Day 6: Strength (home or gym)- Arms and Abs

-5 minutes easy/moderate cardio of choice to warm up

Diamond push-ups (to make these even more challenging, try them with your hands positioned on a BOSU ball)

Dumbbell double crunch

Supine tricep extension

Stability ball chest fly

Shoulder burners-

  1. Get into the plié position, arms straight out to the side shoulder height, and pulse your arms up and down for 30 seconds.
  2. Stop pulsing, and immediately swing your arms to the front and back to the side. Forward and back for 30 seconds
  3. Immediately take your arms and go directly up over your head so your fingertips touch and bring them back down to shoulder height for 30 seconds
  4. Immediately take your arms out and do small reverse circles (small circles) – Keep your arms straight out for 30 seconds

21s (with barbell or dumbbells)

Arnold press

-20-30 minutes moderate cardio of choice



Day 7: Rest– take it easy and chill 😀



Go go go!

Please use the comment section of this page to update on how you’re doing throughout the week and let me know what you think of the workout! 🙂

Twitter: #summershapeup

Have a great day and I’ll see ya later with shenanigans <3

Happy training,


Something to talk about: How are you feeling after last week? Triumphant?? 😀 If you’re not doing the Summer Shape Up, what are your fitness plans/goals for the week? I’d love to hear about them 🙂

Something to do: Get ready for a crazy awesome giveaway tomorrow—the biggest giveaway I’ve ever hosted 😉

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  1. Ginna on June 10, 2010 at 12:38 am

    Hi there! Just came across your SSU plan today and its great! I plan to start it this week but I looked over the moves and am very impressed. I love circuit training and had been following Jillian Michael’s book but have already been through it twice and need something new. I have gained 20 pounds since I got married and would love to lose it so Im hoping your plan will get me back in shape!

    • Fitnessista on June 10, 2010 at 7:48 am

      awesome! let me know how you like it 🙂

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