Summer Shape Up 2011 Week 2
Good morning! Hope your day is going well so far 🙂
I’m super excited for this week’s eats and workouts if you’re joining in the Summer Shape Up. If you’re fashionably late to the party, check out the intro post *here* for all the deets.
Hopefully you’re already feeling a difference after last week’s clean eats and workouts! Some of you may be seeing results already too, which is always great motivation to keep the ball rolling. Keep up the amazing work and you’re almost halfway there!! Track of your progress as we go along- I’d love to feature some success stories when the Shape Up wraps up for this summer 🙂 [As always, there will also be a Winter Shape Up, too]
Disclaimer: As always, please alter the workouts and eating plan to suit your personal needs and preferences.Check with a doctor before making any fitness or nutrition changes.
The Eats! (<— grocery list is *here*)
Breakfast
½ cup oatmeal with 1 mashed banana, 1 scoop protein powder, 1 T almond butter
Egg Pita (whole wheat pita with 1/2 C cheese, 2 eggs)
Melt 1 T peanut butter in the microwave and drizzle over 1 C cereal of choice, top with a sliced banana
Power smoothie (1 C milk, 1 banana, ½ C frozen raspberries, 1 t vanilla, 1 scoop vanilla protein powder)
1 cup of oatmeal, cooked in water, topped with 1 T peanut butter; 1 egg and 1 egg white on the side
1 cup Oikos plain fat free yogurt (or yogurt of choice), 1 cup low-sugar high-fiber cereal, ½ cup blueberries (or ½ sliced banana)
Lunch
Wheat pizza (one whole wheat Flat Out Wrap with ½ cup marinara sauce, ½ cup part skim shredded cheese, 4 oz rotisserie chicken breast, olives, mushrooms)
Turkey/Tofu Cobb Salad (romaine, 6 slices of deli turkey chopped or baked tofu, ¼ cup shredded cheese or vegan cheese of choice, 1 chopped tomato, 1 hard-boiled egg, 2 T Newman’s Own or Annie’s dressing)
Deli sandwich: 6 in chicken on wheat with mustard, spinach, veggies (no cheese) and one serving of vegetable soup
Salad with romaine, ¼ C cheese, veggies and 2 T dressing; 1 serving Kashi crackers
Panino (Deli chicken or tempeh, marinara sauce, basil, ½ cup cheese), 2 slices of Ezekiel bread, pressed in a George Forman Grill (or microwaved to heat); side 1 serving of carrots
1 can Amy’s soup; side salad with 2 T dressing
Dinner [Many of these are Cooking Light recipes and can be found online]
Chicken breasts with Avocado, Tomato, cucumber salsa
Smoked Turkey, Black Bean, Bell Pepper and corn salad
Turkey Meatball Pitas
Breakfast burrito (1 egg + 2 egg whites in a Flat Out Wrap or brown rice tortilla, with salsa and veggies); side salad (romaine with 2 T lowfat dressing)
Teriyaki Salmon with garlic vegetables
Quick Turkey Spinach Lasagna
Tomato Sage Chicken
Snacks
1 Luna Bar or Larabar
1 string cheese; 1 palmful of almonds
One serving of Kashi crackers with 1 T peanut butter
Turkey roll ups – 6 slices of deli turkey sprinkled with ¼ C shredded cheese and rolled up
One serving carrots with 1 T peanut butter
Protein pudding—1 cup yogurt, 1 scoop protein powder, frozen berries on top
The workout plan:
Each Monday, I’ll post a sample workout plan to follow if you’d like. As the weeks go on, the main workout will be more challenging and the order will change- Sunday is always active rest day 🙂
The style of this week’s workout is very different than last week’s. There’s no focus on sets- it’s meant to be a continuous workout until you need rest. At that point, take a little rest, grab a sip of water and start again when you’re ready. As always check with a doc before making any fitness or nutrition changes and honor your body and your injuries.
Workout #2:
1. Push-up (15- modify to knee push-up when/if you need to), followed by overhead press (12) – repeat 2 more times for 3 times total
2. Lunge and bicep curl (12 on each side)
3. Hold left lunge and bicep curl on 12 times; hold right lunge and bicep curl 12 times
4. Jumping lunges– 30 seconds
5. Single-leg deadlift (12); immediately followed by bent-over row (12)- repeat 2 more times for 3 times total
6. Weighted squats (25)
7. Squat jumps– 30 seconds (hold a light weight to make it more challenging)
8. Tricep dips (30)
9. Assisted pull-ups (30)
10. Ab burner
-50 frog crunches
-25 leg lifts
-25 bicycle crunches
-Plank 30 seconds
As always, please leave a comment and let me know how the workout goes and how you feel afterwards! Tweet: #summershapeup 🙂
Have a great day and I’ll see ya in a little while with a Family post. <3
xoxo
Gina
Something to think:
“Strength does not come from physical capacity. It comes from an indomitable will.”
Mahatma Gandhi
76 Comments
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Oooh great workouts for week 2 Gina! This just reminded me that I haven’t made a breakfast cookie in way, WAY too long. Definitely on my menu this week! 🙂 Have a great day!
Looks like an intense workout!
I just love the editing you did to those pictures — they look so cool!
I love the food suggestions!! I have never made protein pudding before and now I am super intrigued — what a great way to sweeten up some plain yog! How did you make that picture with the words in it?!
LOVE frog crunches!! New fav!
Thanks for a great plan for this week! I am excited to try workout #2 tonight and some new recipes! Have a great week Gina!
Excited to try this workout this afternoon!!!! I’ve been working on holding plank and I’m barely at 45 sec….I feel the burn!!!! : )
This is EXACTLY what I need right now. Thanks so very much, mama to be 🙂
😀
Ahh – good to know. I was going to do the Ab Burner from Workout #1 in addition to the ones you listed here…I was wondering how I was going to make it out alive since my abs are still sore from last week! 😉 Thanks again for this amazing program!
What do you do for the ab burner move?
the list below that is the “ab burner” 🙂
Awesome workout Gina! You are reminding me of so many moves that I seem to have forgotten!
Love these workouts! Thanks so much for them! 🙂
just finished and its a great workout!! Had to make a few modifications since I’m not feeling great today but still killer! Thanks for doing this!
wahoo! way to go, girlie! (feel better soon too)
Thanks for the workout suggestions 🙂 I’m going to do this tomorrow!
Great quote!
woo hoo thanks for the post~ I’ll be sure to hit up Workout #2 this afternoon <3
Just what I needed…I was starting to get bored with my own routines! Love the shot of you in down dog 🙂 the pattern overlay is awesome!
For some reason my favorite part of reading shape up plans is always reading about the food! Love the options:)
Hehe I love “a palmful” of almonds!
I have to holla at you for writing panino instead of panini — such a pet peeve of mine! The shape-up looks great. I just need to force myself to the gym this week. It’s too flippin’ hot to run outside right now!
it’s a major pet peeve of mine too!
Love the artistic aspect of your pics. SO cool!
I’m so excited for week 2!! Week 1 kicked my butt (in a good way) 🙂 I also did your WSU 2011 and LOVED it!! Thanks so much for doing this
thank you for following along 🙂
let me know how week 2 goes!
You said it’s continuous – do you do one pass through (including the 3x on the ones like pushup/overhead press) and get through abs, then done? Or do you circle back to the beginning?
then done!
Gina that workout looks intense! Can’t wait to give it a try! I just need to follow all the links to figure out what everything is 🙂
Teriyaki Salmon with garlic vegetables – yum! Putting that on the “make for dinner list!”
Love the summer shape up ideas– looks like you put a lot of work into preparing it! You know your stuff 🙂
thanks girl! i love putting these together 🙂
You are wonderful!
Also, total coincidence: I had bought the Flatout Multi-Grain with Flax [http://www.flatoutbread.com/products/flatout-wraps/flatout-healthy-grain/] a few days ago, and the label says 1g of Sugar Alcohol in them [I think it’s Malitol from reading the ingredients?]; it says “contains less than 2% of each of the following,” but maybe my tummy is just sensitive to that because I’ve been trying to eat cleaner… Just wanted to throw that out there as an FYI/PSA!
I forgot to add the point of my comment — that my tummy has not been feeling great since having them. But it could be something else… Sorry for the TMI on your blog!
Again you rock lady!
I soooo need to jump on this summer shape up bandwagon. Not feeling my healthiest/fittest recently :\ Thanks for the lists and workout!
Hi!! I am loving these workouts! I work out at home, so I can’t do the assisted pull ups. Do you have another option/exercise I can do in its place? Thanks!
do you have resistance bands? try resistance band lateral pulldowns
Vosges Chocolate — Whole Foods (the one next to Ike’s) has them in front of the juice bar. AJ’s also has them 🙂 Do you know what place has instant decaf espresso?
i got mine at whole foods
I also heard that Le Cave has vegan doughnuts. Anyway, have a GREAT Monday 🙂
Great post I love the food suggestions and the quote at the end is so amazing to keep in mind!
Whoa, this looks like a beast! I started last week’s schedule on Wed, so I’ll be a little behind, but now I know to actually rest on my “rest” day!
You put so much energy and work and thought into these shape ups, Gina.
You give so much to your readers…I know you help so many others out, which is awesome 🙂
great workouts! frog crunches are KILLER. I love your snack ideas!
Hey this looks awesome! I missed the details, but I’ll go check them out!
Love the workouts! Are we supposed to just run through this weeks workout only once, since no sets?
yep- only once 🙂
HI Gina 🙂 Workout #1 was great (although assisted pullups killed me, even though they were very much assisted :D) and workout #2 will be tested tomorrow. I have a question about the “eats” part though. When I leave the gym, I’m usually so damn hungry that there’s no way I make it home and make or even reheat dinner without eating something in the meantime. So, should I plan my snacks so that one of them is a post-workout mini-meal at the same time?
thanks for your help 🙂
yep that would be perfect 🙂
Love the Summer Shape Up plan!!! I found your site the middle of last week through another blog and started week one on Friday. It was exactly what I was looking for and will update you my progress. Congrats on the bambino! 🙂
so awesome! welcome to the little blog 🙂 can’t wait to hear what you think
thank you <3
Thanks for the great workout and meal ideas! Love your blog!
thanks girl 🙂
Love this workout! I just finished up, and it took me about 55 minutes total, including a 5 minute warm up on the elliptical and some brief (not enough) stretches after. Have you ever thought about being able to print your workouts so that people can take them on the go? Just a thought…
Also- a totally unrelated question, but did you drink raspberry leaf tea while you were trying?
yes 🙂 i’m going to do a post on everything i did
I knew I was in trouble after the first 15 push ups.
Turns out…I was right.
Burrrrrnnnnnn!
yeahhhhhh! 🙂
Gina you have been inspiring me so much! I can’t believe how dedicated you’ve been to healthy eats/exercise during your first trimester! I’m on an exchange in Quebec and I need to clean up my eats. Been eating wayyy too much chocolate and drinking wayyy too much sangria (although enjoying every calorie!) but today I managed to get ma booty to kickboxing and then into the gym. Did a quick version of the strength and my legs are total jello! Although it’s my most hated contraption, I am determined to do one extra lift on the roman chair every time I hit the gym, so I subbed that for an ab move 🙂 The total strength break down was perfect and just the guidance I needed…thank you girlie!!! (And sorry for the novel).
Ok so finally joined today. JUST finished the work out after a short run…and wow gina..i’m beat!! but in a good way!! the stiff leg pullover crunch was a killer! feeling good though! thanks a bunch! i have power yoga tomorrow so it’s perfect.
yaaay! that’s one of my fave moves 🙂
I love how you photoshopped the pics. I’m “fashionably late” on this trend, so … *runs to read intro post*
I swear I’m still sore from doing last week’s workouts! 😉 But I’m excited to do this one today!
let me know what you think 🙂
Is there a method to your meal plan? For example does this week not include Bfast cookie dough cereal and salad beats for a reason like daily carb & protein intake or are you just trying to keep things new and exciting? Either way the recipes are great and I kinda love BCDC too much to give it up just yet 😉
I did this workout last night and I am a little bit sore today, which I love. I’m excited to keep doing this plan over the next few weeks!
I hopped over here from Iowa Girl Eats and I think it’s safe to say I am going to become a regular. I already love this blog! Keep up the good work and congrats on the little bun in the oven 😉
I did workout 2 today for the first time. I find that I like the sets and circuits better than trying to do 25 of any of the exercises at once. The frog crunches were really hard though!
Wow, that first set of pushup/presses almost made me cry, I had to get lighter weights! Great workout; intense but doable, and very efficient!
I did workout #2 last night and it was a killer!!! love it!
awesome workout! thanks for putting it together!
Hey, this was great. I appreciate workouts that don’t require a lot of different exercise equipment, so this worked out really well for me, thanks.