Summer Shape Up 2011 Week 3

Good morning! Hope your day is going well <3

I’m very stoked for this week’s Summer Shape Up Eats and Workouts. If you’re fashionably late to the party, check out the intro post *here* for all the deets.


Guess what?! You’re halfway done! Hopefully you’re starting to feel amazing and beginning to see some results, too. Please let me know how you’re doing- I love reading your Shape Up comments and tweets (#summershapeup).

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! Simple and healthy meal ideas for this week:


½ C oatmeal with berries and 1 T almond butter; 1 egg

Breakfast Cookie

2 eggs + 1 egg white omelet (or tofu scramble) with spinach, ¼ C cheese (or vegan cheese), 1 slice Ezekiel bread

Green smoothie (1/2 cup spinach, 1 cup almond milk, 1 banana, 1 scoop vanilla protein powder, all blended up)

Savory oatmeal; ½ C oatmeal cooked with 1 laughing cow cheese stirred in; topped with 2 egg whites and salsa

2 Kashi waffles with almond butter and low-sugar organic Jelly


Mexican pizza; a flat out wrap topped with salsa, olives, shredded chicken and ¼ cup cheese; ½ cup black beans (bake for 10 minutes if possible, or microwave to heat up)

Turkey (or tempeh) on a pita with salad greens, mustard, ¼ cup cheese, 1 pear

Salad with deli turkey (or mix of beans and tofu), ¼ cup cheese (or vegan cheese) and veggie toppings of choice

Banana wrap; 1 banana sliced with 2 T AB in an Ezekiel wrap

Sub sandwich (6 inches, no cheese, no mayo) broth-based soup (or ½ can Amy’s soup from home)

Grilled cheese sandwich (on Ezekiel with sliced tomatoes and spinach); ½ can Amy’s soup

Leftover Salmon in a whole-grain wrap with greens and mustard; 1 apple

Dinner [Many of these are Cooking Light recipes and can be found online]

Greek burger with arugula tomato and feta

Green Chili Egg Casserole with a salad

Whole Wheat Penne with Eggplant and ricotta

White Chili

Shrimp Scampi with roasted asparagus

Walnut Crusted Salmon with Broccoli with orange sauce and 1 serving brown rice

Veggie-licious Chicken Soup and side of steamed mixed veggies


1 Luna Bar or Larabar

One serving of Kashi crackers with 1 T peanut butter

¼ cup almonds with 1 serving dried fruit

1 bag organic popcorn sprinkled with cinnamon

One serving carrots with 1 T peanut butter

Protein pudding—1 cup yogurt, 1 scoop protein powder, frozen berries on top


The workout plan:


We’re going vintage Shape Up this week! This week of workouts is from last year’s Summer Shape Up… and it’s a doozy. For those of you who participated last year, you’ll get to determine how much stronger you are this year and for those who are new to the Shape Up plan, it’s something new to try out 🙂

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.

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 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

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 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 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)

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


Day 7: Rest– take it easy and chill

Enjoy the workouts and let me know how they go! 🙂

Happy training,


Something to think:

“Strength is Happiness. Strength is itself victory. In weakness and cowardice there is no happiness. When you wage a struggle, you might win or you might lose. But regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being.”

Daisaku Ikeda

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  1. Allison @ Food For Healing on June 20, 2011 at 10:34 am

    i might have to participate in this later, right now i am doing Insanity. and i am enjoying it, i think i’m sick and twisted!

  2. Angela @ Eat Spin Run Repeat on June 20, 2011 at 10:36 am

    Sounds like a great week ahead Gina, and that pizza on the flat out wrap is sounding miiiiiighty fine right now! Have a fantastic Monday!

    • Fitnessista on June 20, 2011 at 10:37 am

      thanks angela- you too!

  3. Ashley on June 20, 2011 at 11:09 am

    Hey Gina,

    Are you still updating the Family section? The most recent one for me is still Belly Rubs, and I know I’ve seen a more recent one since then! Is my computer just being cranky??

    • Fitnessista on June 20, 2011 at 2:41 pm

      no people were being cranky haha. i need to re-write the post and should have it up tomorrow

  4. kate on June 20, 2011 at 11:16 am

    sounds like an awesome workout week & food as well love that quote at the end… so true!

  5. @HilaryFleming on June 20, 2011 at 11:24 am

    This sounds great. I like the detailed options you provided. It looks like a very balanced workout, I’ll have to give it a try. If you want to add a little beauty in w your fitness regimen, I wrote a post today about this super easy beauty tip I learned from my esthetician, you might like it.

  6. Monika on June 20, 2011 at 11:38 am

    I love your little featured quotes.. so inspiring and motivational!

  7. kaila @ healthy helper! on June 20, 2011 at 12:02 pm

    Nice round up of meals and workouts! I might have to try this out this week!

  8. Moni'sMeals on June 20, 2011 at 12:17 pm

    Great week planned for sure!

    Love the quote…as I love em all. 🙂

  9. jen @ taste life on June 20, 2011 at 12:25 pm

    As usual, drooling over the food ideas. I have no idea why I haven’t been participating in this, as I love changing up my routine every week. Maybe I’ll finally get on board!

  10. Rhiannon on June 20, 2011 at 2:30 pm

    I love your meals/snacks ideas! That is always something I really struggle with, especially after working all day and not having a whole lot of time to be creative with dinner. I’ve really enjoyed that the dinner ideas are Cooking Light type recipes. I live in a very rural area, our farmer’s market’s consist mostly of corn and tomatoes and one grocery store nearby has a teensy section of “organic” foods. I would love a post sometime about how you got creative when you didn’t have access to Whole Paycheck and Trader Joe’s 🙂

  11. fittingbackin on June 20, 2011 at 2:58 pm

    Love these posts! So motivational and inspiring – make me want to lift instead of read blogs! hehe

  12. Krystina (Organically Me) on June 20, 2011 at 3:11 pm

    I love your meal plans and shopping lists. I’ve been using them during my shoppings trips and it helps so much. Thanks Gina. 😀

    • Fitnessista on June 20, 2011 at 3:12 pm

      i’m glad they’re helping! xoxo

  13. ellalinea on June 20, 2011 at 3:16 pm

    Although I don’t follow your exercise plan ( I’m all into Bikram yoga for the moment) I love your meal suggestions!! Great work!!

  14. Averie @ Love Veggies and Yoga on June 20, 2011 at 3:28 pm

    Gina you put SO MUCH effort into these posts, the workouts, typing them up, posting them….I am sure that you are helping so many people. Even if they dont follow the workouts to the T, it’s nice to have fresh ideas…so thank you for the ideas you mentioned 🙂

  15. liz on June 20, 2011 at 5:10 pm

    Is it true that strength training isn’t productive unless you do some cardio right before?

    • Fitnessista on June 20, 2011 at 5:56 pm

      no but it’s a good idea to warm up for 5-7 minutes first

  16. Heather on June 20, 2011 at 6:43 pm

    Hi Gina!

    I found your blog recently and have been reading it since! I do have a question =)… I am really interested in doing yoga, but I am a poor college student and sadly I cannot afford to spend money for yoga classes (although I really want to!!) I have purchased one or two yoga dvd’s that have not been helpful… do you have any recommendations on any dvd’s?

    Thanks so so much!

    • Fitnessista on June 20, 2011 at 6:45 pm

      even better- check out they have beginning podcasts and the 20 minute ones are free 🙂

  17. kristi on June 20, 2011 at 9:04 pm

    Hey Gina! I’m loving the SSU! I’m a day behind since I workout in the AM and am on EST, but I’m excited to start this tomorrow. My hamstrings were soooo sore last week. I think I didn’t stretch enough =/ I have 2 questions: 1) what are the reps/sets for day 3 and 2) do you consider spin HIIT? Thanks so much :o) Hope you’re feeling well!

    • Fitnessista on June 20, 2011 at 11:28 pm

      3 sets of 12-15 🙂
      spin isn’t considered hiit since the classes are long and the intervals aren’t set. it’s great cardio though!

  18. Lacey on June 21, 2011 at 2:50 pm

    I am loving the SSU so far! Thank you for spicing up my routine. 🙂

    Since I am unable to do any sort of cardio that involves running or jumping, I have been exploring my own versions of cardio than the ones you have listed. I was curious though – do you consider kettlebell cardio or strength or a (butt-kicking) combination of the two?

    • Fitnessista on June 21, 2011 at 8:30 pm

      i would consider it more strength training but it def offers cardio benefits

  19. Mary on June 21, 2011 at 9:56 pm

    Hi Gina,

    I am looking forward to trying your workout plans and eating recommendations. I do have one request. Since I am a vegan would you be able to give more meal options that cater to that diet as well?


  20. Renee on June 22, 2011 at 9:59 am

    Hey Gina,
    That salmon recipe sounds amazing! I tried searching for it, but nothing comes up? Do you have any suggestions on finding it? Thanks so much!

  21. Sam on June 22, 2011 at 10:04 am

    That speed workout looks intensely awesome! Great job once again 🙂 I don’t know why I’m not doing this 😛

  22. Holly on June 24, 2011 at 12:52 pm

    I did the SSU Week 3 strength workout yesterday and I am FEELING it in my legs today! Awesome 🙂

  23. Christine on June 27, 2011 at 8:53 pm

    ohmygoodness!! Just did the day one workout (yeah…I’m a week behind :)) and wow! Best workout I’ve had in a long time!! Thanks for posting these great workouts!

    • Fitnessista on June 27, 2011 at 9:00 pm

      awesome! i’m glad you had a great workout!

  24. Meg on June 29, 2011 at 10:03 am

    Hi Gina–

    On day three of strength how much should we typically do for each set? Thank you!

    • Fitnessista on June 29, 2011 at 10:09 am

      12-15 🙂

  25. Emma S. on June 4, 2012 at 6:03 am

    Hi Gina,

    I know you’re bringing out the SSU for 2012 soon, but I’m currently doing this one. Was wondering what you could recommend as cardio, as I’ve got a problem with my knee at the moment so can’t run or jump?
    My fall back is swimming but my local pool is shut – feeling a bit lost haha!

    Any advice you have would be greatly appreciated 🙂

    Emma x

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