Summer Shape Up 2012: Intro post + June Calendar
Hey friends! Welcome to the 2012 Summer Shape Up! I’m super excited about this years’ and have been following the workouts myself for the past few weeks. They’re challenging (I’ve included some modifications), SWEATY (for real), and hopefully a fun way to shake up your usual weights and cardio routine.
I put together a little calendar, and will be including these every month from now on if you would like to workout with all of us:
Feel free to jump in whenever you’d like and adjust the workouts to fit your schedule. A great way to do it is to print out the calendar (option to print is in the end of each post- click to delete the parts you don’t want to print) put it in an easily visible place and cross off the workouts as you go along. I’ll have places to check in each day with your workouts (usually in the morning post’s comments section or via Facebook/Twitter) and we can cheer each other on.
Here’s what you can expect with this Summer Shape Up (4 weeks):
-A weekly workout to follow on non-consecutive days 2-3x per week (will go up Monday am)
-Weekly meal ideas and grocery lists (will go up Sunday am)
-Support: as I mentioned above, be sure to check in each day with your workout and if you met your healthy eating goals! Please tweet your workout and/or meal pics @fitnessista #summershapeup -I’ll post my faves each Friday 🙂
-FREE. Always has been, always will be.
-Some tips:
As always, these are just suggestions and methods to change up your eats and workouts. Please be sure to honor your body, injuries and personal nutrition requirements. As always, check with a doctor before making any fitness or nutrition changes.
Adjust anything you need to, and I’ll help provide modifications along the way. Since this is a general fitness program for the average gym-going Jane, I apologize for not being able to provide modifications for each unique situation. If you have a question, ask in the comments section and I’ll try my best to accommodate your needs!
Bedtime Ab Burner (bottom of the post)
Week 1 meal ideas and grocery list, click here.
Week 2 Workout and Week 2 Meal ideas, Tabata Thursday
Week 3 Meals and Grocery list and Week 3 Workout
Week 4 Workout and July Calendar and Grocery List
Who’s in?
Happy training!! You know I’m here cheering for ya along the way <3
xoxo
Gina
Check-in: Leave a comment on this post when you’ve completed your steady state cardio for the day! What did you do? How did you feel? Did you meet your eating goals (5 fruits and veggies, 8 glasses of water)?
213 Comments
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Thanks Gina! You always put so much effort and heart into the Shape Ups! Love the idea with the calendar!!!
I guess this will be my first time participating. Can’t wait!
(Just so you know: I guess there’s part of a sentence missing “ask in the comments section and I’ll…”)
hahah fixed it!
Yaaay!!! Looks amazing! Can’t wait to start! Thanks Gina
Printed! Thank you Gina! I’m going to copy this into my calendar now!
Thanks for putting this all together Gina! I love the calendar – it makes it so easy for me to plan out my workouts. This comes at the perfect time, too – we’re headed to Vegas in 3 weeks, so I’m excited to have a plan to get me ready!
bookmarked! I’ll be 2 weeks behind, but I’m in. LOVE the printable calendar idea – nice job! I did do about as much cardio as I’m allowed right now – walked at a brisk pace pushing the stroller for 30 minutes with some stretching. 🙂
Just got back from LA Fitness, completed 30 minutes on the stair climber. If this rain ever stops today, I will be bootcamping it up in the park this afternoon with Fitness Batallion as well!
Did I miss what HIIT and the Bedtime Ab Burner entail?
Workout looks great. I am pretty new to your blog and am really finding your inspirational. Thanks!
i’m posting the bedtime ab burner tomorrow or wed, and the hiit is 30 seconds hard, 1 min 30 easy, repeat for 15-20 min
welcome to the blog! 🙂
thanks!
Super excited to start this!!!!!!!!!!!!! Doing this on top of my Zumba for four weeks is gonna be awesome.
Yaay for summer shape-up! I did my steady state cardio before teaching my spin class today. I can’t wait for these workouts! I absolutely love the banner and the calendar you made up. Great job!
**SO Excited*** Thanks so much for doing this, Gina… you rock. 🙂 You look awesome in your picture, as well btw 🙂
I am confused how to print the calendar 🙁
also, do we do the steady state cardio today? where is the work out for that?
if you could e-mail me back regarding my ?’s that would be great,
if not, I understand
THANKS!
there is a print option at the bottom of the post- click that, then click to remove anything you don’t want to print
then, click print on the top left
I also do not see the print button– had to right-click the picture into a separate tab and print from there. Looks a little pixelated but it works!
Whoops nevermind– not very observant today. I did find it 🙂
you do the steady state on your own- any cardio of choice
Oh hey! I do believe I’ll do this 🙂 Got my lifting and 20 minutes on the treadmill in today.
I’m in! Gotta get some groceries today! I missed the list yesterday so I’m going to switch Saturday and today. I’ll be getting a run in later when i get home from work
I’m in my third trimester, so I can’t really follow along perfectly, but I did jog 2 miles this morning!! Jealous of those of you who get to shed summer weight instead of gain it! It’s going to be a hot July…
I’ve been pushing “refresh” on the blog all morning, waiting for this, haha! Printed out and all ready to go! I am really excited to add in something different to my weight routine. I am running today, 4-5 miles 🙂 Thanks for doing this, Gina!
Love the calendar idea, and love the basic moves video. I think those are the best new features. I made a calendar like that for myself last time. And I liked that you posted videos or instructional links to the moves in the last SSU, but I like that I can just watch one short video (with your pretty face!) to get my learn on. 😉 Way to go Gina, this is gonna be great!!
I LOVE the weekly groceries and meal ideas- Thank you!!
Took a Zumba class this am!!!! So much fun, that’s steady state, right? Can’t wait to review everything and get started!!! Thanks so much Gina!
Feels like just a minute ago that it was time for summer shape up…2011. Wow, time flies!
So excited for Summer Shape up! Your winter shape up kicked me into steady workout routine, so now I’m excited to mix up my workouts again with Summer shape up! Love the video too, I am definitely a visual learner, so that helps a lot! Off to go run for Day 1 of cardio!!
Love your Lulu shorts:) Do they run similar size wise to the Wunder Under Crops? TIA!
LOVE this. Excited to switch up my workouts a bit.
Hi Gina! This post could not have come at a better time. I am committing to make this summer my slim down summer. I am going to following your Summer Shape Up program!! Thanks so much for your time and effort!
I’ll be starting a week late since I’m going away this Thursday-Sunday but I CAN’T WAAAAAIIIITTT! 🙂
The calendar is great, I’m going to plug all the dates/workouts into my BlackBerry calendar, and that way I have no excuses as working out will already be scheduled into my day 😉
So far, 45 minutes of walking to and from Starbucks for my morning soy latte 🙂 groceries were purchased and are in the fridge waiting for some healthy preparation!
So exciting! I’m going to follow along, but will have to change up the days a little bit. Thanks for doing this Gina!
Did a 45 minute spin class this morning! Counting that as my steady state cardio for the day 🙂
Hi Gina,
I really appreciate being able to print this schedule. You saved me time and effort. Now I know I am truly following your Summer Shape up plan by simply following your plan day by day on the calendar.
Thank you! Great addition to the blog!
Oh my gosh, I am so excited! I’ve been anxiously awaiting this for weeks! Thanks so much. 🙂
Can I do Zumba for the steady state cardio? Just want to make sure I’m doing it right 🙂
I ran 5k this morning, can’t wait to try your first workout. Thank you!
this looks like such a great program! thanks!!
yay! gonna try to do this. I can already feel the burn! haha.
This couldn’t have come at a better time for me, since I’ll be 6 weeks postpartum tomorrow! I can’t wait to get back in shape!
I’m so excited about this!! I’ll be day dreaming about it until after the baby is born and will be severely behind (I’m due in about 5 weeks) but I will keep this for whenever I’m ready to jump back in! Thanks for the calendar!!
Love this Gina! As always looks awesome! I think this gets better each and every year and this time around is no exception. Love all the meal ideas especially! Thanks for all the great motivation!
looking foward to adding some new moves into my workout! Already hit the gym today and got cardio in the form of 2 dog walks, 30 min eliptical, and 10 min stairmaster
I just might be able to play along this time!
If I want to do walking as my cardio, how long should I do it? I don’t have a hr monitor. How quickly should I be walking? THANKS!
a nice brisk walk- go for 30 min
thank you!
Thanks for this Gina! So much effort must go into making these for us! I’ll definitely be trying them out!
I’m in…heading to the pool soon to do a lap work out! Love the calander idea!
Yea! So excited for this! I completed the Winter Shape Up program so I am ready for this challenge. Thanks for putting this together.
Pretty new to your blog, but excited to give this a try. Looks like you’ve put a lot of time and thought into this plan. Looking forward to it!
so do I do the 45 minutes of steady state cardio PLUS the work out moves with weights? Just need some clarification! Thank you!!!
no weights workouts today- just the steady state.
Gina, thank you for the awesome workout! I followed the Winter Shape Up plan and loved it. My weekly workout routine has gotten stale and I am definitely excited to try something new. Thanks for putting so much effort into this, especially with the video, wow!
Thank you for all the time and effort that you put into this. What a really well rounded program. I love that it is everything I need in one place. Love the printable calendar as well. I like that you are demonstrating the moves, your pics are helpful and add a bit of credibility. Gina your blog has become one of my favorites. Your passion is contagious! Thank for truly valuable information.
You rock for doing all of this work!! I’m sure you spent a lot of time….you are appreciated! =)
Hey Gina, I’m training for a marathon right now (it’s four months away, so I’m nowhere near my peak mileage). Do you think I’d be okay to do all the strength stuff on my non-running days? I’m keeping my running to only 3 times a week so I don’t burn out, so it would seem to me like it should work out to squeeze the strength stuff in-between (and still get a rest day), but I don’t want to overwork myself. Just wanted to get your opinion! Regardless of that, I followed your grocery list to a T yesterday and am really amped for my meals this week, haha! Thanks for allll the effort you put into this!
Okay, I haven’t completed it yet because I am still at work, but just wanted to give you an air hug for posting and sharing this. Much needed kick in the butt!
I am so excited to start this!! My husband and I are going to do it together. We added a sweet little baby boy (our first!) to our family 2 months ago and have lately both been feeling just really…blah. So we’re looking forward into getting back into a fitness routine. You are so great for putting this together!