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!
love my spin class wednesdays – adding this shapeup workout to the end for some arm definition i’m looking to carve out!
Just finished up a 40 min run. It’s been so long since I’ve ran that consecutively. I attribute it to a change of scenery and leaving my Nike running app off… I focused on how I felt instead of how fast I was running!
Did Zumba for 50 mins today in group fitness class
Steady state done!
Started my morning with a 40 min run than went to hot yoga!! May even hit the cx class tonight at the gym!!
Rest day today, though I took my 2 year old to a little outdoor camp this morning, which ended up being a bunch of moms hiking through the woods carrying their toddlers…. so I got a little bonus arm/core/leg work in!
My husband was reading on the couch as I did yesterday’s week 2 workout. When I finished, he looked at my dripping face and said he was glad that he did his workout before I got home.
Hoping for a run tonight; we’ll see if the weather holds out.
I did a barre3 work out on Monday!
steady run for me today! thank you for the motivation!!!
Checking in for today! Just finished up 20 minutes on the elliptical. My legs were so sore from yesterday’s workout so I did an upper body circuit and finished with some abs! Might try to get in a long walk later today after work.
Today’s workout is a Dailey Method barre class plus the walk to and from.
Checking in – what’s up Workout 2!! Those plank/knee tucks are serious! Followed with 15 min. HIIT challenge and hit a new speed PR on the sprints 🙂 🙂 🙂
I did 20 minutes on the treadmill, legs workouts using some of the workout moves, then 20 minutes on the elliptical.
I did one of Fitness Blender’s workouts that includes some tabata style HIIT, weights, kickboxing, and core work – perfect for those days when you actually have a whole hour to workout 😉
Wednesday – A little lunch time yoga session and an easy 30 minutes on the treadmill after work!
Today was yoga and steady state for me 🙂
Walked during my lunchbreak. Inside today. Stupid rain.
30 minutes around the block. I believe this was my longest run this year! Sad, but I’ve been more into short HIIT workouts. Felt good to have his push for something different!
I tried barre for the first time ever and it was awesome!
Every day I’m excited to get my SSU sweat on and see what fellow Shape Up friends are up to on Facebook. Thanks, Gina and Anne!
up early for some steady state and core work
Steady state on the elliptical today. Still incredibly sore from this weeks SSU workouts, but loving it!
Steady state – 40 min run followed by some stretching.
Run at lunch today! Will have to go a flatter route, my hamstrings and glutes are sore from yesterday!
Cardio interval class with speed skaters, push ups, rows, basketball jumps, and just plain running around the room!
Teaching another spin class today! This time I won’t be doing the week two workout after (that was tough!)
Steady state today was a 4 mile run- was aiming for 6 miles but the Florida heat got the best of me 🙂
Today is an off-day for me. I am enjoying it!
I’ve got barre class tonight for my workout! Woo can’t wait!
impromptu 15 minute run/walk pushing a non-jogging stroller (and cheered on by my 2 year old)! Week 1 Workout (3rd time, hopefully 3 rounds this time!)
Feeling good!
Grit Plyo and bodycombat today 🙂
trying workout 2 today! with hiit!
I am having so much fun participating in my first summer shape up! The workouts are great!
so glad you’re enjoying it!!
4 tabatas with frog-jump + push-ups, walking lunges, and suicide runs between each tabata. And a Zumba class.
Today was Jennifer Galardi 10 Minute Solution: Fat Blasting Dance Mix plus 30 day ab challenge 🙂
Buns are Burnin (ha ha) elliptical workout this morning and Body Pump after work! Almost vacation time! (And no gym! ah!)
Enjoying my rest day todY!
Hitting up some circuit training tonight and then some cardio for a good sweat!
Well, I only managed 2 rounds of WO2 today…but I increased my weights since the first time around on Monday! And I followed it up with some cardio on the treadmill, making sure to increase the incline a couple notches more than my usual. I only made it 6 minutes….
A for effort.
Did work out 2 today!! So hard!!
Did Workout 2 + steady (I upped it to 30 minute steady) this morning and -omg – just as sweaty as everyone said! This afternoon I want to take the time to do the stretching sequence Gina posted earlier because it looked GLORIOUS and I could use a good stretch!
Pure Barre class and 30 min run!
I went hiking 7 miles in the dessert hills where I live! Beautiful early morning…saw the sunrise…and felt great afterwards!
Oooh! I would LOVE to win this Giveaway. I’ve seen the new Jawbone Up, and it can do some really awesome features and things. The other prizes look wonderful too! 🙂
~Amy
Workout 2 and steady state today. I jumped rope for three minutes between each round of workout 2….it was pretty epic. 🙂 Thank you!!
Today’s workout was a 4.5 mile run, may do some yoga tonight to help my soreness!
I taught a HIIT class today and then ‘hit’ the step mill…and it’s a good thing.. I accidentally added half and half instead of coconut milk to my kale smoothie.
mmmm kale nog 🙂
Did an at home HITT workout plus workout 2 yesterday!
I was really tired today after and intense hill and strength work out yesterday so I kept it simple with a 40 minute spin and 15 minutes of abs.
Body Combat this morning!
5 mile run + work out #2. My legs are smoked!