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 went for a 2 mile for my steady state!
3mi run with double jogging stroller
Monday – Body weight workout (planks, squats, superman, push-ups, tricep dips, etc). And a fair amount of running at the playground with my preschooler. 🙂
Tuesday – Body weight workout (planks, squats, superman, push-ups, tricep dips, etc).
Inspired by all your barre mentions, decided to take a class today. Loved it!
5 miles on the treadmill-it was 90 degrees out today! I needed the AC!
Arms day!
I did a two mile run plus some arms when I got back. My legs are definitely feelin’ workout 2!
Steady 4 mile run.
Did my workout 2 and steady state!!! Woo hoo
Just finished 3 rounds of workout 2 and 20 minutes of HIIT on the treadmill. My legs are toast!
Steady state today! 6 mile run 🙂
55 min walk for my steady state today. Thankful the rain held off so I could do it outside instead of on the treadmill. If I had been at the gym I don’t think I would’ve walked that long.
Finished workout 2 and I suspect I’ll feel it tomorrow! Hoping to get some good cardio in if my baby is happy this evening.
I was hoping to make it to body pump, but some exhaustion and life circumstances came up – rest day for me.
Yoga then workout 2!
Pilates today
Checking in!
Much needed day off! Still feeling Monday’s workout!
Steady state day… the run 😉
It was a weights day! Love your summer shape up workouts!
Whoaa did Workout #2 today for the first time this week, had to speed through it but WOW, sweaty mess. Did 2 rounds, major after burn 🙂 Thank you for a great workout, the main thing keeping me from going totally crazy at work ;).
20 min HIIT on the treadmill today + workout 2!
Workout 2 looks awesome, I can’t wait to try it! My doctor put me on a ‘time out’ to let my injuries heal. I did some light stretching, planks and my PT exercises today.
2 rounds of workout 2, followed by a 15 minute run (HARD pace) and a 15 minute walk with my dogs. I usually do cardio first and my legs felt like toast during the run but I was more than happy with my pace. Bonus that right before I left to run my husband said “that was a sweaty circuit!” haha
A quick HIIT on my bike before the rain came in!
TRX class!
Pure barre & a mini version of your workout! Squats, dead lifts, rows, lunges and planks!
Today was about 30 min of running with my two dogs.
Just completed a 2 mile run.
Today was a rest day. It wasn’t really planned that way, but I was exhausted and behind on school work, so it was much needed. Back to it tomorrow, though!
Took an active rest day and played sand volleyball.
45 minutes steady state power walk! Lacking motivation at first but feel SO much better now that I did.
I ran 5 miles this a.m.
Great hour long walk!
Today’s workout was teaching TKB!
Steady state check on here for 35 minute spin on the bike today. My legs were pretty heavy after those sumo deadlifts and lunges. Stretching it all out the a.m.!
[…] to wrap it up, and hit the sack. I’m taking a rest day tomorrow per The Fitnessista Summer Shape Up Week 2 calendar, but I still want to get up early to get some work done. I’m also thinking about getting a […]
I did 45 minutes steady state on the elliptical today!
Today I had my trainer – we went outside with 2 15 pound dumbbells and an 8 pd medicine ball. It’s amazing how great of a workout you can get with that! Quick question: if you run/walk would that be considered steady state or intervals?
40 minute run in today! Boom, take that, steady state.
Took a cardio + weights class today!
Active easy recovery day today!
Went for a walk with the boys today but mostly just had a rest day! Definitely sore from the workout yesterday. Can’t believe we are already in week 2, they go by so quickly!
Today’s workout left me a sweat mess! 🙂
Off day today!
I took yesterday off (it’s Thursday here) so today I did steady state! I went for a 40 minute run on the treadmill. It’s pouring rain otherwise I would have taken it outside.
I did the Workout 2 this morning along with some yoga…It was great especially the Sumo Squat Deadlift…that burned but it felt so good!
Jayne
Wow my legs are so sore today! I will be doing Workout 2 again tonight!
about a 45 minute jog/walk with 3 rounds of workout 2….but my wrists kill me if i try to do pushups with the side planks. so i do 15 push ups. then i do 10 side planks with knee tucks with my forearm on the ground.