Summer Shape Up 2010- Week 4

Hey everyone! Happy Monday!

Here is the last workout for this year’s Summer Shape Up. It’s a hodge podge of the previous workouts… and it’s a doozy 🙂 You should be totally ready to bust it out if you’ve been doing the program so far.

Have fun!

image  Summer Shape Up 2010

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. Be smart and honor any injuries or special fitness needs.

Work It Out

Day 1: Strength and Speed (at home or gym)

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

Bent-over fly

Side lying lateral raise

Ultimate toe touch

Incline bicep curl (seated at home)

Cable row (bent-over row at home)

Reverse crunch on a bench (do with a medicine ball in between your knees at home)

Stability ball back extension

– Run moderately for 5 minutes to warm up

-Sprint for 45 seconds

Walking lunges for 30 seconds

-Jog 2 minutes

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

-Jog 1 minute

-Sprint 45 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

High knee skips for 45 seconds

Squats for 45 seconds

Butt kicks for 45 seconds

-Jog or walk 2 minutes (easy)

-Sprint 1 minute

-Tricep dips 30 seconds

-Jog 2 minutes

-Push ups 30 seconds

-Jog (easy!) 5 minutes

-Stretch and drink lots of water!!


Day 2: Strength and Hills

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

Lunge and Lift

Plie Squat (do 10-15 full plie squats and then hold it down and do 10-15 pulses for each set)

Pilates side leg lift (lift top leg up and down 10 times—if you’re feeling feisty, add 10 circles to the front and 10 circles to the back)

Weighted ball crunch

Stability ball hamstring curl (if you’ve done these before and they’re getting easier, try it with one leg at a time)

Frog Crunch

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

Leg extension (at home version– add ankle weights for more of a challenge)

Prone glute lift

-20-30 minutes moderate cardio of choice



Day 3: Stretch

Option 1: Power Yoga #4 Podcast (20 minute- free from or Yoga DVD + 20 minutes light cardio

Option 2: Power Yoga or Bikram Class


Day 4: Strength and Speed

-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 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)


Day 5: Strength and Steady

-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- steady state, level 5-6



Day 6: Stretch

Option 1: Detox Yoga #2 (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 7: Rest

Take it easy and chill 😀

Happy Training!



Something to talk about:

This is a great chance to spread the word about how AWESOME you’ve been doing this summer! Are you rocking out the Summer Shape Up? Proud of another recent fitness accomplishment?? Let me know what you’ve been up to so we can all cheer for each other.

I’ll go first: I’m proud that I kicked 10 weeks of Insanity into the dust! I feel so much stronger, my endurance is through the roof and I loved it like crazy. I’ll talk more about it later today and will post the full re-cap after I get my body fat checked again, so I can tell ya’ll if there was a number change (but of course, won’t be posting the actual numbers)

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  1. Liza on June 13, 2010 at 10:02 pm

    Thanks Gina 🙂

  2. Nicci@NiftyEats on June 13, 2010 at 10:04 pm

    Excited for an early workout…the only way to get through Monday.

  3. s on June 13, 2010 at 10:04 pm

    ahh, fantastic. thank you! now i can work out from home tomorrow 🙂

  4. Heather (Heather's Dish) on June 13, 2010 at 10:46 pm

    girl, i could feel my muscles growing just reading that workout 🙂 saving for this week, and i’ll definitely be having my tail kicked tomorrow!

  5. Katheryn on June 13, 2010 at 11:21 pm

    I haven’t been doing the summer shape up, but I have been running lots. I ran a marathon in April, a half two weeks ago, and then another full marathon in 6 weeks. In addition I’ve upped the yoga and weights which have helped my runs a lot. I’ve also been experimenting with my eats lately. I’m down to eating meat only two or three times a week, and have been trying lots more tofu and raw eats. It’s been fun, and I’m enjoying how it has made me feel!

  6. Jackie (Peaces of Earth) on June 14, 2010 at 12:00 am

    Good job to all those doing the Summer Shape Up! It seems like a butt kicker!! I ran a marathon last weekend and decided to take the week off. 🙂 I’m definitely going to be doing a lot more strength training now so I’m keeping your workouts for the future, thank you!!

  7. Emma on June 14, 2010 at 3:13 am

    Hey girlie! I love your blog! I think you’ve got a great attitude to health and fitness. Might give todays workout a try! Hugs x x x

  8. Cassie @ Tasteful Tales on June 14, 2010 at 6:01 am

    I would love to hear what you thought about Insanity! I currently so P90x … any thoughts on that workout?

  9. Brittany on June 14, 2010 at 6:16 am

    I’m proud that I’ve knocked out my first month of marathon training for the Nike Women’s Marathon in San Francisco in October! I’m also doing it with Team in Training, and have already raised $1000 for blood cancer research! WOOOOOO

  10. Cassie @ A Very Busy Mind on June 14, 2010 at 6:43 am

    I’d say there are two recent fitness-related thangs I’m proud of: Tracking my workouts (actually writing them into a calendar as opposed to trying to remember what I’ve done for the week in my head) and listening to my body better (scaling back the intensity when I need to).

    Can’t wait to hear your thoughts/results on Insanity!

  11. Gabriela @ Une Vie Saine on June 14, 2010 at 7:46 am

    I’ve been doing the shape up and I love it!! It’s so helpful for me to have a set plan when I go to the gym, instead of wandering aimlessly around. Can’t wait to try this one!

  12. Stacy (StacyGrowsHealthy) on June 14, 2010 at 9:37 am

    I just completed my first half marathon yesterday.

    Congrats to everyone on their accomplishments!

  13. Alicia on June 14, 2010 at 12:52 pm

    My friend and I are doing the Muscle and Fitness Hers Total Body Transformation Challenge and we are doing great! We have never missed a workout and we are feeling really strong and powerful. It’s great and I don’t care that the scale isn’t moving because my body composition is!

    Great Job to everyone and their accomplishments.

  14. Sara C. on June 14, 2010 at 4:49 pm

    Summer Shape up has kicked my boootty! Love the variety and feeling confident in the gym…I’ve always wandered around not knowing what to do next. Having a plan is awesssoomme!

  15. Leigh on June 14, 2010 at 5:49 pm

    I’m continuing to LOVE the summer shapeup. Thanks for posting these workouts~

  16. Sue on June 15, 2010 at 5:30 am

    I also just finished Insanity (yesterday). I have never pushed my body so hard in my life and it was incredible! It has definitely improved my speed and endurance in running. I am taking a few weeks off from a structured exercise program – just doing whatever workout I’m in the mood for and then I will start training for my first half marathon.

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