Summer Shape Up 2014 Week 2 Workout
Happy Week 2! Hope you’re all enjoying the Shape Up so far! By now, you should feel a little pep in your step and extra energy from the new routine. Keep up the amazing work, and keep the awesome check-ins rolling in (#summershapeup @fitnessista @fannetasticfood).
Here’s what to expect for Week 2:
(As always, check with a doc before making any fitness changes. Shuffle the schedule to accommodate your unique needs and preferences and feel free to skip or modify any of the suggested exercises.)
Cardio:
15 minute steady state: maintain a quick pace for 15 minutes steady state. This can be any cardio of choice (Stairmill, running, walking, jump roping, rowing, elliptical…) but if you’re looking for an extra challenge, here’s the kicker: increase the incline 2% over what you’re used to.
Steady state: take a cardio class, go for a run or long walk. Aim for 30-45 minutes.
HIIT challenge: 20 minutes of 45 seconds HARD, 45 seconds easy. You can do this sprinting, or choose a variety of the following exercises: burpees (modify by stepping back into plank and stepping forward), jump squats (or fast squats), jump rope, high knees, mountain climbers, pushups (modify on knees or pushups with hands on a wall), side to side hops or jumping jacks (modify by doing one leg at a time)
Stretch, steady or yoga: take a yoga or Pilates class, enjoy a nice stretch or date with the foam roller
15 minute cardio: your choice (steady state, hills, HIIT or tempo). If you choose to do HIIT, try 30 seconds HARD, 30 seconds easy.
Here is the week 2 workout. Like last week, this is intended to be completed circuit-style with a max of 3 rounds through the circuit. Form cues and modifications are below; please let me know if you have any questions! Be sure to warm up for 5-7 minutes and follow with cardio either on your own or according to the schedule above. Cool down and stretch after each workout. Hope you love it!
This is the post where you’ll be entering this week’s giveaway! Leave a comment below with your workout (how you feel, what you did!) and I’ll pick the lucky winner next Sunday night (6/29).
Courtesy of the Cherry Marketing Institute,
one winner will receive the following prizes:
Fitness bag (in red)
Headbands (in white/black)
Water bottle (in Chili Red)
Jawbone Up (in red)
Week 2, we’re coming after you!
I like to follow your summer workout plan but would rather do it through my email account.
Is this possible. I’m not a fan of Facebook.
for the lunges, do we start (R) standing with arms bent, then press up when we go down for the lunge?
Can’t wait to try it!
Where is your super cute tank from??
reebok! 🙂 i’ll add the link to the post too
xo
I love love love the moves in workout 2! I got in all 3 rounds and was dripping insweat by the end! Can’t wait to keep hitting it hard! That ab move is no joke!
Finished my Week 1 today for a total of 3x this week….with walking and running all day for work….I’m giving myself a solo high 5! Ready for Week 2!
Workout2 is awesome!
This one will be FUN and works all the target areas!
I’m so proud of myself today because I’m a perfectionist and put so much pressure on my workouts. Sometimes I skip them if I feel I don’t have it in me to do a great one. I’m working on my running and have gotten to intervals of 9 min jogging with 1 min walk breaks, but after getting back from vacation I didn’t feel like I could do that today. Soooo – instead of hopping on my favorite cardio of choice – the stairmaster – I decided to go to the park and just walk or run/walk with no strict structure to it. Some of my run segments were 3 min, some were 4,5,and last one was 6, but I just enjoyed being outside – one of the first times I felt I was having fun during a “workout!”
workouts are much more fun when you take the pressure away! so glad you had a great one 🙂
Gina, your workouts are always so good. Thank you for constantly thinking up new combinations and saving my poor old brain from having to do it! ‘Fail to plan, plan to fail’ was never truer than when working out. My ability to think or even communicate with others seems to disappear as soon as I start to sweat. Do you find that too? Xx
It’s already Monday for me, and it’s not an off day in my schedule so I hit the gym for a super short (10 min) hiit blast and then did a bodycombat class 🙂
I really feel the difference when I incorporate hiit into my workout schedule… After not being as consistent with it for a few weeks, I realized my fitness had decreased!
[…] Summer Shape Up #2 and 15 minutes […]
Workout looks great! Can’t wait to give it a try
Workout 2 looks awesome! I think I´ll do steady state today and Yoga tomorrow because I have a class anyway. Thank you Gina for the hard work!
Monday’s workout = Turbo Fire 🙂
Started up week 4 of t25 with dynamic core! Phew!
It’s get after it Monday! Did workout 2 almost three times except for the push up and ab exercise. I was running out of time. Does anyone else feel uncoordinated with the one-leg jumping lunge or plie squat combo? Had to do reverse lunges and modified plie. Good thing no one could see me in my basement! 🙂
Monday’s “rest day” –> scrubbing the cars and a walk to play at the park.
Starting the week with a barre class!
three mile run/ walk with my husband then 30- 60 minutes of weighted hula hooping.
Today will be my run and workout 2 day!!!!! Excited (:
3 mile recovery day walk
CrossFit for me today. Love your outfit in the week 2 workout!
Can’t wait to try out tis weeks workout!! I’m going to do yoga tonight as an active rest day!
Cardio & strength training today!
Woke at 5:30 for outdoor bootcamp and then we were rained out. 🙁 So I came home did workout 2 followed by some jumping rope. Jumping rope with lots of breaks. I’m beat. Love your workouts! Thanks! !
Just finished a jump rope HIIT workout to kick off the week! I like Monday morning workouts to set the tone to my week.
Pilates and 3 mile walk today.
Rest day! I always do enjoy my rest days and look forward to getting back to my workout days.
Today is definitely an active rest day for me, I’m so sore! Gonna take the dogs for an easy walk tonight
[…] I am so excited for the start to Week 2 Summer Shape Up. I’ve scanned through all of the meal plans for week 2 and my mouth is already watering just […]
Hard workout 2! I almost died doing it in this heat!!!
even though it’s rest day, Ive already done a light yoga session this morning, and will be hitting the gym tonight for cardio. I promise to rest later this week!
Got in the week two workout this morning by 6:40! those push up side plank thingies were no joke! Lol. Even though I was exhausted at the start of the workout I feel really good that I accomplished it so early. 🙂
Rest day today- walking my dog in the cool after the rain.
Barre class = Rest day.
3 rounds of workout 2 and 15 mins of cardio in the books! I was dying after just one round. Seems like the pushup/plank combo is this week’s inchworm 😉
Enjoying my rest day!
Good Morning!!
I went for a 3.4 mile run with my hubs this am. It was gorgeous out. The sun was just coming up and the sky was clear. Finally nice weather in New England!
Off to the gym to start week 2! Looks great!
Honored my body and took today as a rest day. I usually like to start the work week off right with a workout but I really needed a morning off. Plan to take a lunchtime walk to get some fresh air.
Dripping sweat and loving it!
I’m currently deployed and it’s never been easier to stick to my workouts. My day started off my day with a strictly strength work out where I concentrated on deadlifts and front squats. I’m up to 95lbs for front squats and 125lbs for deadlifts. This evening I’ll be doing a track workout with some of my fellow Marines once the sun goes down and the heat becomes less oppresive 🙂
First check in of the week, HAPPY MONDAY! 4 miles run outstide this am with my pup!
5 mile run and man was it hot! Gives me an excuse to grab a smoothie on the way to work!
Glorious rest today.
Instead of taking off today I’m doing
Wednesdays routine today so I can have off Wednesday to have my weekly dinner with my mother*so I’ll be doing a 3 mile walk on the boardwalk today!
Super excited about the awesome giveaway . 🙂
week 1 + hills today!
Walking rest day today!
Gina you are amazing! I love all your workouts. Today I’m going shopping for a couple hours, so I know I’ll get a good workout from carrying around tons of clothes (I hope haha)
Crazy crazy spin class! It’s my regular Monday motivation