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!
Checking in for yesterday… Completed second round of workout 2 for the week plus a steady state trail run!
Recovery walk and yin yoga today!
2 rounds of workout 2 done and 3 mile walk to and from work! Those plié squats are killing My inner thighs!
Hill run with my kids and resting! May do core work b/c that’s where I slacked this week.
Switching it up and heading out for a run today for my steady state!
Today I am taking a much needed rest day. I’m not one to listen to my body but today I am listening and it’s asking for a break.
15 min HIIT + Abs
Today I am taking a Pilates class…I didn’t get to work out at all yesterday so I guess I will take that as my rest day 🙁 I hope to get in some cardio this evening after everyone is home and settled after school and swim lessons…we will see what happens 🙂
Did a nice 30 minutes of jogging yesterday and did the new stretch series as
my rest today… felt awesome!
Barre tabata class this morning to start my day! Plan to do the stretch series this evening 🙂
barre tabata?! that sounds amazing
It is! It’s barre intervals but with 4 cardio bursts (such as mountain climbers, jump squats, etc) in a tabata format interspersed throughout the hour. I love it!
Wednesday ended up being my ‘off’ day, so tonight will be steady state and stretching.
Kickboxing cardio burn plus 30 ab challenge. 🙂
Ran 3 miles and did yoga for runners! 🙂
My workout today is workout 2 + HIIT!
Bike Riding Day for me, along with Workout 2, and a June Challenge I entered (I’ve never done so many sit ups in a month)
Got my butt out of bed before sunrise for a quick run and 3 rounds of Workout #2 — it felt so good to knock that out before taking on the day!
Nice long stretch session on my off day 🙂
Since I’m marathon training, I did the core work (feel the burn!), but swapped the cardio for an 8 mi track workout.
I did a spin class and then body pump last night which was awesome and now rest day today!
Lots of squats today, going to be sore tomorrow!
3 rounds workout 2, 20 minutes random HIIT moves (every other I jump roped!)!! Gina, why do my legs burn so gooooood
Workout 2 tonight! I had to adjust the schedule a little this week. I love how flexible this plan is! Thanks Gina
killled it with a HIIT workout and then a nice long recovery walk with a girlfriend after the babe went to bed today! thanks gina!
Wed night did 4 mi steady state and enjoyed the wonderful weather!
Thursday morning did 3 rounds of workout 2 before work with 100 squats and 50 donkey kicks each leg added! Need stronger glutes for my long runs to prepare for my half marathon!
Hot yoga is on the agenda for my workout tonight 🙂
checking in – I did 45min HIIT workout!
More walking covered today! (In Venice now) plus a 20 min hotel body weight circuit with the hubby.
Check in time! I finished workout 1 last night and this morning I took advantage of the low humidity and ran 2 miles around the neighborhood.
Early morning yoga! Such a great way to greet the day!
Oh, the TELE abs! They are a killer! Looking forward to having the day off – the humidity is wicked here today!
Rest day for me today. I am so sore!
I did an awesome Barre workout today!
Rest day
5k run this morning and likely a walk a lunch + walking around the airport tonight!
I’ve been sick this week so taking I easy at the gym on the elliptical. Can’t wait to get back at it with this workout!
Hike this am!
Got in a quick yoga video before work today after a tough Workout 2 + cardio yesterday!
Yesterday I did an hour of power yoga and today is a rest day for me. 🙂 I plan on going up and down the 7 flights of stairs in my office building a few times today for a short burst of activity, though.
couldn’t do the 10 mile long run I needed to this weekend so I snuck it in on a weekday. I finished it and that’s the important thing.
Looking for a calmer day today! Resting the muscles!
4 miles this morning.
Mixin it up – spin class and this week’s workout.
GRIT Strength done!
My workout today is a quick 3 mile run!
Workout 2 and 15 minutes of sweaty elliptical.
Taking full advantage of todays off day! Gonna give the sore muscles a break and work on my new ipod playlist for tomorrows workout.
Woke up and did “the ultimate yogi” yin yoga – great stretch. Hopefully fitting in some HIIT later today, or just resting. Depending how I feel 🙂
Love this years SSU so far! After a long day of sitting at the desk, i’m off to workout 2 now, can’t wait!! Lots of love from Germay 🙂
Spin class for me!