Summer Shape Up 2010- Week 3

Hey guys! I’m posting the Week 3 workout Sunday night because I know many of you work out early in the morning. Hope this makes it a little easier for ya to plan your workouts for the week! We have 2 WEEKS LEFT (4 weeks total) of the Shape Up! Please start sending those success stories my way- I’d love to hear them (fitnessista at gmail dot com).

Enjoy!

Previous workouts:

–Week 1

–Week 2

Summer Shape Up 2010

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.

As always please check with a doctor before making any mayjah fitness or nutrition changes

Week 3 Workout:

Day 1: Strength (at home or gym) Back and Abs

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

– Bent-over wide row

– Stability ball back extension

– Pilates corkscrews

– Back extension with twist

– Weighted ball crunch

– Modified bent-over L/I raise

–Saxon side bend

– Cable row

-20-30 minutes of low/moderate intensity cardio (bike, run, swim or elliptical—solid steady pace and resistance. Keep the level of exertion around a 6-7)

Day 2: 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 tricep dips for 30 seconds (use bleacher or do on the ground with legs bent or straight out in front)

-Jog 1 minute

–Walking lunges with knee lift 30 seconds

–Tuck jump for 30 seconds

-Jog 1 minute

-Sprint 30 seconds

-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

–Jump squats 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

–Burpees (2nd video on this page for the how-to) for 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 3: Stretch

Option 1: Solar Flow #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: Insanity Cardio Recovery

Day 4: Strength + Speed (home or gym)

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

–Split squat (hold dumbbells to make these more challenging and always make sure your front knee doesn’t extend past your toes)

–Sumo Squat and leg raise

–Stability ball hamstring curl (try it with one leg at a time)

–Pilates side leg lift (lift top leg up and down 10 times then 10 circles to the front and 10 circles to the back, keeping your hips stacked)

–The Sprinter

–Bosu calf raise (can be done on a stair instead with heels hanging off the edge)- for more of a challenge: one leg at a time, or hold some dumbbells

–Hip Raise on Stability Ball with weighted bar (do 10 and then hold for 10 counts in the highest position)

–High Intensity Interval Training (Run or on the bike)- 5 min warm up, 15 minutes HIIT, 5 minute cool down

-Stretch

Day 5: Stretch

Option 1: Detox Yoga #2 (20 minute- free from YogaDownload.com) or Yoga DVD + 20 minutes light cardio

Option 2: Power Yoga or Bikram Class

Day 6: Strength + Hills

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

– Incline bicep curl

–Barbell chest press (can do on bench or stability ball)

–Alternating shoulder press

–Hammer curl

–Bench crunches

–Skull crushers (use light barbell or dumbbells)

–Supine chest fly

–Dips (as many as you can bust out- use straight legs to make it more challenging)

-20-30 minutes of hills cardio (bike, run, or elliptical—add in some resistance every minute until you reach a RPE of 8-9, then take it back down and repeat- 5 minutes cool down

Stretch

The most INTENSE week yet! I know you’ll rock it 🙂

Happy training,

Gina