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:
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.
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 YogaDownload.com) 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
– Wall sits (hold 30 to 45 sec)
–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)
-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 YogaDownload.com) 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)
–Shoulder burners-
- Get into the plié position, arms straight out to the side shoulder height, and pulse your arms up and down for 30 seconds.
- Stop pulsing, and immediately swing your arms to the front and back to the side. Forward and back for 30 seconds
- 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
- 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)
-20-30 minutes moderate cardio of choice
-Stretch
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,
Gina
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 😉
80 Comments
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I can’t wait to try out some of the SSU workouts you’ve posted! Thanks Gina.
I wish I were strong enough to make diamond push-ups even harder :S
Yes! Can’t wait to start doing this today, thanks Gina! 🙂
I can’t wait to see this giveaway!!
Awesome workout! I think I can even do most of this in our hotel rooms while we’re traveling!
Thanks for the workout! I skipped last week because I ran a half marathon this past weekend, but now I am excited to pick it up this week.
Gina I am REALLY loving this new set-up for the Summer Shape-Up. I love that it’s different workouts everyday and then they’re shuffled up every week. You are just plain awesome.
Happy Memorial Day to the pilot and National Macaroon Day to Gina!
Happy memorial day!
I am not doing the shape up right now because I am in the process of moving but I may go back and start it once we get settled in a couple of weeks. I am trying to be realistic right now with extremely busy schedules of spending time with loved ones before we move 13 hours away and packing 2 households (my mom is moving with us and she is partially disabled so she cant pack her own stuff). My goal right now are to just get packed, try and eat as healthy as I can and get enough sleep each night to keep me going. Not what I would call the best plan but its just for another week and then its time to kick it into high gear!
Haha, thank you for the shout-out, my dear friend! You rock 🙂
So cool that you are doing this!
i did day 1 today and it was sooooo enjoyable!! it was nice to mix it up during my morning run (and it motivated me to get my butt outta bed). thanks, gina!
Thanks for taking the time to do the Summer Shape Ups! I haven’t started yet but in about 5 minutes I’m getting on the Shape-Up Train.. starting from week one. 🙂
yeahhhhhh 🙂
I was unfortunately so sick last week that I couldn’t do summer shape up, but I do take inspiration from your workouts and just adjust it to how my body is feeling.
I hate burpees and mountain climbers. They take me back to my Navy days for sure.
I did day 2 of last week today though. Way more interesting than 30 mins on the treadmill.
going to go print this out now!
I’m not doing the shape up right now because I am starting my training for the Chicago Marathon(!!!). So my strength training is coming from body pump classes.
Yay! I love your shape-ups. Even though I don’t really follow them all the way through I always incorporate bits and pieces. I was using WSU way after 🙂
These workouts look like so much (sweaty) fun. I love your strength workouts, they’ve really shaken up my strength routines. I’m going to give your day 1 option 1 speed workout a try this week, looks intense!
macaroon day! geez its like theres a national day for everything delicious in this world- i love it <3
Love the variety in this workout plan!! 🙂
Jenn
thank you!
Thanks for another week of awesome workouts 🙂
Starting the week with Speed??? Lol, that’s like making me dread Mondays again! Except not, because I love how sweaty and alive I feel when I’m done!!
haha! and you get it over with right away 🙂
So glad someone told you it was National Macaroon Day! I have had it writen in my planner for weeks now 🙂 Enjoy!
I am not doing the Summer Shape-up but I knew I needed to find something because after getting married and having twins I have ow found myself to be 80lbs overweight so this week I have decided to start couch 2 5k program. Three days/week sounds very doable for me at the moment and I am sure as I see progress and get in better shape I will want to do more. Thanks for your site though because it is a huge inspiration to me.
Good luck on your journey! I am working on preparing for a 5k as well. Take your time and you’ll do great!
you’ll BOTH do amazing 🙂
thank you so much for reading!
YAY for macaroons!!!
Happy Memorial Day girl!!
Lori and I are entering our 4th week of Insanity!!! We are doing good ; ) Thanks for your inspiration as always!! love u
that’s awesome! i’m still having a blast w insanity 🙂 such a great workout.
love you!!
Awesome! Can’t wait to get into week 2! I think my triceps are still sore from last week 😉
If your thighs are a tad tender, it is still fine to “speed” it out today…..right? I hope so after my carb feast yesterday, I need it!
XXOO
yes as long as they’re just a little sore and not injured or in super pain
let me know how it goes!
I’m not doing the summer shape-up, but I am printing them out so I can start it in the fall. Right now is running time for me. I ran a marathon in April, a half-marathon today, a marathon in July and a half-marathon the end of August. I’m also keeping up the weight training and yoga. Good times.
I missed last week, but will be doing the SSU this week. Does the workout increase in intensity/difficulty each week or will it be as good to start with the current plan?
it will get a little harder each week. hope u love it!
I wish I could the SSUP! I am nursing my patellar femural syndrome so that involves 3 weeks off spinning. I am focussing on upper body work, swimming, pilates, and the arm cycle. Oh, and “speed cleaning” 🙂 Bot to mention that you can work up a good sweat and get the heart beating pretty fast with the gardening.
Exercise was always what determined my weightloss but now I am focussing more on nutrition.
I love the Summer Shape up! Perfect fun thing for me to do between half marathon training! I love how your really keep everything in moderation. As someone who is pretty darn fit already, I really see some results already from last week!!! Thanks Gina! You rock!
so gutted that i cant start the ssu with you, i got the p90x dvds for my birthday and am in week two now. it is tough but i like a challenge, as i love the way you do your thing i am going to print each week off and then do it when i have finished my 12 wk of p90x. sara uk
Soooo..is your macaroon recipe a secret? Because they look delicious! And I would love to learn how you make them 🙂
yes it is a secret… for now 😉
Yay for week two!! 🙂 Thanks for taking the time to do these. You ROCK!! And I have to tell you that I really like your baking sheets!!! I really need to get new ones- & I LOVE the kind that you have. 🙂
Hope you’re having a great holiday!
all I can think of is Kanye West’s workout song
one and two and three and four and get them situps right and tuck your tummy tight and do your crunches like this…
I love the strength/stretch/speed breakdown- so fun.
I haven’t started the SSU yet, but last week I did 3 sessions of cardio (seems small but I don’t wanna hurt myself, hehe) and my goal this week is to meet or exceed 3. Gotta feel better about myself for some Hawaiian vacay love in Sept. :)Thought of motivation for today…push through the burn until you sweat, then keep going. hehe I’m excited to get the gall to go out in public and start some of the SSU. Thanks for the great blog and the inspiration.
The summer shape up inspired me to work harder in the gym, though I’m doing my own routines (especially booty/leg exercises). I’m super stoked for summertime to arrive (still not there yet in Seattle).
I’m also working on getting back into a lighter eating style, with lots of salads. Laden with goat cheese of course.
I <3 summer.
I started the Summer Shape Up with week 1 this week (had to figure out how to work it into my existing training plan). Since I ran my fifth marathon in April, I’ve gotten a little lax on my diet, and despite being in decent running shape, I have little muscle tone. So I’m hoping to tone up a little and get back to healthier eating.
just did the first workout and LOVE it! Thanks for a quick way to definitely get my sweat on 🙂
wahoooo!
Hey, Caught you from Jenna’s blog! You are a fitness rock star! Wow.
Did you make up these routines or adapt it from somewhere?
I totally PR’ed my 5k time this weekend!! In AZ we have a summer race series (5 races) this was the first race so I am sooo excited to see what my 5k time will be in August thanks to these speed work outs! THANKS!!!!
I’m still in Week One because I started a little late, but I’m enjoying the workouts very much (and getting a good sweat on). Doing the sprinting alternating with jogging and other exercises reminded me of my old soccer practice days.
One question–I’m used to thinking I have to do strength training and cardio every time I work out. This workout makes me think that the cardio is really the most important. Can I still expect to build muscle when only doing strength training twice a week?
definitely! you don’t want to strength train every time you work out because you’ll overuse your muscles without giving them time to repair and build lean muscle. a more difficult strength plan with more plans will give ya better results
i’m so glad you’re liking the workouts!
Woohoo! I loved week one (my thighs, not so much) and am definitely seeing the results from varying my workouts and changing my eating habits. Thank you!
AWESOME! keep me updated <3
I can’t wait to get started! I need to get out of a rut!
Ok, so I did Week 1 workout: strength, HIIT, etc., but… on Friday I did the legs strenght exercises and let me tell you, I was SO. SORE. Sore to the point of pain. Thank goodness I had a morning yoga (relaxation style) class the next morning! It’s Wednesday and my legs still feel a little sore, but man!! Is it because my legs are weak? I guess they need more work lol. I couldn’t even walk up the stairs!
oh my goodness! it’s good that you were sore, but you don’t want to be in *pain*. take down the weight or do less sets (like 2 sets to start off with) and then work your way up. also, make sure to stretch!
OK, I’m a late arrival to the Summer Shape Up Party (just started Monday because I was travelling) but I am loving it. Love that it gets me to do things I would never do on my own (hello, burpees!) or that I’ve been meaning to try (yoga download). Thank you SO much — it’s the kick I’ve been needing.
I did the Speed workout yesterday for the first time and boy do I feel it this morning! Looking forward to some QT with my foam roller and yoga mat tonight:)
Hey Gina,
I’ve been loosely following along with the Summer Shape Up work-out and I love it. I really appreciate you taking the time to put together the exercises. I especially love the strength training part because I’m often looking to change up my routine but sometimes don’t know how to. This is a really great resource! Thank you!
thank YOU! i’m so happy you like it <3
Love the summer shape up! I have a couple questions- on day 6 week 2- are you supposed to use weights with the shoulder burner exercise? Also, I have taken 2 power yoga classes this week and they are killer! Do you think its better to push yourself with power yoga, but sit out some of the more challenging moves or take a regular yoga class + 20 minutes of cardio? Thanks again for posting these workouts!
i’d do the burners without weights or use light weights
it’s up to you, but i’d say power yoga 🙂
I just started this workout plan a few days ago and wow! I absolutely love this plan! The moves are all so straight forward and it fits in great with my schedule. Thanks so much for taking the time to put this together for everyone.