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).


Previous workouts:

Week 1

Week 2

image 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 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


Day 5: Stretch

Option 1: Detox Yoga #2 (20 minute- free from 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


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

Happy training,


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  1. Liza on June 6, 2010 at 10:12 pm

    YAY! That’s all I can say. 😀
    Btw, have you noticed that you forgot to change “Week 1” to “Week 3”? 😛

    • Fitnessista on June 6, 2010 at 10:23 pm

      hahah oops.
      i copied and pasted for the format and forgot to change it!

  2. Christina @ A Beautiful Mess on June 6, 2010 at 11:10 pm

    Whew! Looks intense… can’t wait to try it out!

  3. Michelle @ Give Me the Almond Butter on June 6, 2010 at 11:21 pm

    I gain so much inspiration and new ways to work out my body from this! You’re so awesome Gina!

  4. Emily on June 6, 2010 at 11:24 pm

    YAY! I’m very excited to give this a whirl!
    p.s- those flowers are beautiful!

  5. Gabriela @ Une Vie Saine on June 7, 2010 at 7:05 am

    Yay…can’t wait to try this today!

  6. Tracey @ I'm Not Superhuman on June 7, 2010 at 8:01 am

    This is pretty intense! I’d be dying along everyone else here if it weren’t for my injury. I can do the arm stuff, though. And that’s where my workout needs to be shaken up!

  7. Andrea on June 7, 2010 at 10:15 am

    Thanks Gina for such awesome workouts! Bring it week 3!

  8. Sara C. on June 7, 2010 at 1:14 pm

    Week 2 was tough…AZ is heating up making it so rough to work out (and cool down!!!) Love Love this shape up!!!

  9. Meghan on June 8, 2010 at 5:04 pm

    Hi! I’m interested in starting your Summer Shape Up (from the beginning though, as I’m a few weeks behind), but I wanted to make sure Week 1 was a suitable routine for somebody who is somewhat new to exercise? As of right now, I walk frequently, and do a bit of beginner pilates and yoga weekly.

    Thanks for your help!

    • Fitnessista on June 8, 2010 at 6:29 pm

      it might be a little difficult if you’re just starting out- check out the “intro to iron pumping plan” on the workout page 🙂

  10. Leigh on June 12, 2010 at 2:58 pm

    Just wanted to say thanks for posting these workouts. They have been great! I absolutely love the variety–I look forward to what the workout will be every day.

  11. Lynna on June 12, 2010 at 11:12 pm

    Hey Gina,

    I did Day 1 of Week 3 today and I feel like sometimes when I work my back and shoulders, I can’t tell if what I’m feeling is muscles working hard (good) or straining/ working the wrong way (bad). Ex: when I was doing the “Bent Over L/I raise,” I felt it a lot in my shoulders, and when I was doing the “Pilates Corkscrew,” I felt it in my lower back. Does this mean I was doing the exercises the wrong way? Any tips on how to tell good pain from bad pain?

    Thanks you again for all your help! I’m really enjoying learning new moves; I just want to make sure I’m doing them right!

  12. sarah (the SHU box) on June 24, 2010 at 8:06 am

    gina, seriously still LOVING these workouts — especially the strength ones. on week 3 and going strong . . . i think i will probably continue them throughout the summer!

    • Fitnessista on June 24, 2010 at 9:47 am

      whoo hoo! keep up the amazing work 🙂

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