Summer Shape Up 2012: Week 3 Workout

Hey guys! Welcome to Week 3 of the Summer Shape Up!

Just now joining in the fun? Check out the intro post for all the details.

Congratulations to everyone who has been keeping up with the healthy eats and workouts this entire. I hope you’re already seeing amazing results from your hard work! We’re MORE THAN HALFWAY there!! Make these last two weeks the best ones yet ๐Ÿ™‚

Here’s the Week 3 workout:

(to print, just click the print icon at the end of this post, then click to remove any parts you wouldn’t like printed)

Form cues and tips:

-Always check with a doc before making any fitness or nutrition changes. Honor your body and your injuries- if it hurts, skip it, and find another option!

-Be sure to warm-up for 5-7 minutes with any cardio you’d like, moderate intensity

-This workout is intended to be completed circuit style, so you’ll go through each exercise of combo movement with little to no rest in between, then repeat the entire circuit 1-2 more times for a total of 2-3 times.

-Finish with any cardio you like, or the indicated cardio in the June calendar

1) Hold a dumbbell or kettlebell in your hands and step forward into a lunge. Whatever foot is in front, you’ll do a row motion to that side, making sure to exhale and engage your obliques. Step back together and raise the weight or dumbbell overhead. Repeat on the other side. 10-12 total reps on each side.

2) Hit the floor! ย 1 minute. This will spike your heart rate up. You’ll do a slight side lunge movement, tap the floor and jump together with both arms up. If this is too much for you, check out the video for a low impact modification

3) Bring your legs wide, toes turned out, and as you come into the plie squat, perform a bicep curl at the same time. With a flat back, bring your body down (1st half of a deadlift), come into a wide row, bring the weights down and deadlift back up. Be sure to keep your abs tight, back flat (no rounding!) and challenge yourself with a higher weight. 10-12 reps total.

4) For the ball switch, you’ll bring a medicine ball into one hand, come into a pushup (baby pushups are ok!), roll the ball to the other hand and repeat. I have to do this one on my knees, but if you’re super strong, you can do it on your toes. For shoulder and wrist considerations, ditch the ball. Just step one arm out into a pushup, back together, other arm out and pushup, back up together.

5) Squat jump shuffle back. 1 minute. Jump forward into a squat (land with your knees bent!) and stay in the squat position, shuffle back to where you started. Each time, try to jump HIGHER and FARTHER than the last time.

6) Dips and toe touch combo- 10 of each. If you’re doing the dips on the bench, complete 3 sets of 10 before moving on to the toe touches. If you’re doing the dips on the floor, 10 dips, then 10 toe touches. For the dips, remember to keep your elbows bending back and fingertips pointing forward. If your wrists are weak, keep your knees bent and only do a baby movement. Bent legs is easier, straight a little harder, most advanced: one leg up. For the toe touches, be sure to lift your hips up as high as you can as you reach to touch your toes, and switch to the opposite side.

7) Frog crunch countdown. 10 frog crunches, 9, 8, 7, 6, 5, 4, 3, 2… and then 10! You can do it. You only have to do this once, instead of repeating the rest of the circuit.

A little video of the moves in action:


I hope you enjoy <3

Be sure to check in on each morning’s post with your workouts and eats for the day! I can’t wait to hear your feedback on this one.

Keep up the great work!





  1. Stef on June 24, 2012 at 9:15 pm

    Hey Gina! I’ve been following you for about a year (wow I’m a creeper:) and I love the crap out of you blog. I would just like to send a great big thank you your way!! You have absolutely been killing it with these workouts!!! They’re effective, they’re not crazy long and they’re fun!! Thanks for taking time out of your busy life to motivate and healthify the masses:) ps you’re pretty much the cutest family ever:)

  2. Hilary on June 25, 2012 at 10:20 am

    Holy cr**! I can’t breathe! :). Awesome workout!

  3. nay on June 25, 2012 at 12:08 pm

    Gina if we don’t have access to a medicine ball at our gym is there any other object to use for the ball switch?

  4. Stephanie on June 25, 2012 at 4:09 pm

    Hi Gina! I was a little late to the summer shape up party but I have done the first & second workouts one time each along with the ab burner & I’ve thrown in some bikram yoga. Although I’m not completely following the calendar (love that you have this though, so great to have a plan!) I am loving the workouts. They don’t take a huge chunk of time but I am definitely sore the next day! I’ve been following for a couple of years and wanted to let you know I am especially enjoying the blog as of late. Love the pictures/updates of Olivia and the recipes, workouts, etc have been fun to check in on everyday! I would love to start my own blog someday soon and I will definitely look to you for inspiration! ๐Ÿ™‚

  5. Sarah on June 25, 2012 at 5:17 pm

    Quick question, is the frog crunch just 10 total? Sorry, I guess I was a little confused with the countdown. Also, at the top of the page it says to complete the circuit 1-2 more times and at the bottom it says you only have to do this once instead of repeating the circuit. Just want to make sure I’m doing it right ๐Ÿ™‚ I’m down 5lbs already and more important than that I feel stronger and have loads more energy!!!! Thanks for all your hard work, we really appreciate it more than you know!

    • Fitnessista on June 25, 2012 at 5:42 pm

      the frog crunch is separate from the circuit, so you do all the other exercises 2-3 times through total. for the frog crunch, you do 10. then 9, then 8, and so on.. but instead of 1 at the end, you do 10.
      congratulations on your success so far! keep up the amazing work ๐Ÿ™‚

  6. Abby on June 25, 2012 at 8:05 pm

    Death by shapeup.

    ๐Ÿ™‚ Thanks for kicking my booty.

    • Fitnessista on June 26, 2012 at 12:48 am


      • Fitnessista on June 26, 2012 at 12:48 am

        at first i thought that was a song hahaha!

  7. Amy on June 25, 2012 at 11:45 pm

    confused about the dips and toe touch- “complete three sets of ten dips before moving on to the toe touches”….. does that mean 30 dips with each circuit, so if you did it 3 times then that’s 90 dips?!?!

    • Fitnessista on June 26, 2012 at 12:09 am

      eep! not 90 dips- 10 of each and when you repeat the circuit 3 time, that’s 3 sets (so 30)
      sorry i wrote that part out wrong

  8. Amy on June 26, 2012 at 9:49 am

    Another great one, but I definitely had an easier time with this workout compared to the others (even with some challenges). I wonder why? THANK YOU!

  9. Christina on June 26, 2012 at 2:12 pm

    not sure if it’s my computer or not, but the video won’t work for me?

  10. Siobhan on June 26, 2012 at 9:26 pm

    Just finished 3 sets of workout 3… i’m all sweaty ๐Ÿ™‚ Moving on to cardio then packing it up for the night.

  11. Alicia on June 26, 2012 at 9:48 pm

    Phew! I could only do 2 sets. Decided to save my energy for the frog countdown, which kicked my…abs. Dripping!

  12. @pluvk on June 27, 2012 at 2:08 pm

    Workout 3 kicked my booty! I couldn’t finish those frog crunches… I tried, HARD, but no dice. I got all the way to one, but could NOT do 10 more. Loving this workout! Maybe I can do the entire thing next time. ๐Ÿ™‚

    • Fitnessista on June 27, 2012 at 3:56 pm

      you will!

  13. Kayla on June 27, 2012 at 4:36 pm

    You weren’t kidding about the squat shuffles. Those are hard! I felt like I was practicing for a track and field jumping event — which I am NOT good at. Hit-the-floors are hard, too. I had to do the low-impact version for 10-20 seconds in the middle, just to catch my breath and rest my right knee. Thanks for another booty-kicker, Gina!

  14. Sophie on June 27, 2012 at 10:01 pm

    Loving the workout! Any recommendations for a lower-impact squat shuffle? I have a sore knee, and those aren’t really doable right now. Yesterday I just shuffled backwards for the whole minute, but is there something better?

  15. Alexis on June 27, 2012 at 11:34 pm

    I needed a day off after that HIIT workout, but did this today and it was awesome! Those squat jumps are no joke.

    How many ball switches should we do?? I just did 12 each round but wasn’t sure.

  16. Stacy Seratt on June 28, 2012 at 8:04 am

    I was sore yesterday from my WO#3 on Tuesday! I did 45 mins of yoga to stretch out and feel great today. Can’t wait to do WO#3 + Tabata today! Should be super great.

  17. Gina on June 29, 2012 at 12:44 pm

    I just have to say…during workout #3, I felt like it was pretty doable…HARD, but doable! Then I woke up this morning and every single muscle group and even all those tiny little muscles between my ribs are on FIYAH! It’s a rest day for sure:)

  18. Jill on July 3, 2012 at 6:03 pm

    Insane workout! Felt every muscle in my legs and butt for days after doing this workout – definitely due to the jump squat/shuffle combo! And the frog crunches are crazy intense too. Thanks for a great workout, next time I will try for 3 circuits, could only manage 2 the first time!

  19. Annie on July 4, 2012 at 1:12 pm

    Whoa! Those frog crunches are crazy!

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