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!
Yesderday I did steady state on the elipltical for 45 minutes. Looking forward to some stretching today!
Ended up running yesterday, so resting today
Sweaty mess but I did it!
Yesterday was pretty good. Seven miles and some weights and abs. Later in the evening, I walked to a local park to watch Frozen with a friend and walked back. Obviously it wasn’t very strenuous, but hey it’s a mile and a half of extra exercise!
40 min run + workout 2 done before work.
Yesterday I did a clean complex, back squats, and speed deadlifts
HIIT challenge and one round of Workout 2! A little time crunched, but still a great workout. Loving having a plan at the gym. 🙂
I switched Monday and Tuesday and did an OTF class since I was home and had the time to go to the class! and yesterday I ran at a steady state and also took a bar method class. Love the workouts!
Had a great workout with some running and biking today. Love the air conditioned gym!
Boxing round 2 today! I also took my dog on a 2 mile walk this morning before work. It was a lovely start to the day!
Feeling good this week! Since I’m with my trainer in the AM, I am heading to a spin class tonight as a HIIT challenge.
I’m taking a rest day today to celebrate my graduation!
After work I went for a speed walk in the park, it was really humid and it rained on me. Other than that it was a good one.
Today was the last Crossfit intro class. It has been fun, and in some ways very similar to Summer Shape Up workouts (on the course we did a set of three moves, ten repeats each for six minutes, following with a rest while the instructor showed the next three moves). The previous Summer and Winter Shape Ups have prepared me for the high tempo workouts.
Getting in a short 25-30 min run today
Zumba fusion today! I’ve got into a good rhythm of MWF early SSU workouts and either rest or cardio days in between. I LOVE being on this schedule! 🙂
I did steady state in the elliptical today!
Wooow I am feeling the burn from all those lunges and plie squats in workout 2! Hurts so good! Going to get some steady state in today and hopefully a nice long yoga sesh after work 🙂
Today is rest day, but I’m packing for a move … so I think that will be a workout of its own!
Today is my rest day. Planning on doing the new stretch routine and hanging out with the foam roller after work. Going for a 3.5 mile run tomorrow! It will be my longest distance ever 🙂
i rode my bike to and from the gym (7.8 miles) and lifted chest, shoulders and tris. Looking forward to being sore tomorrow!
Just finished WO2 with 15 minutes of steady state. I really want to be friends with jumping lunges, but they are not cooperating.
Switching around the schedule a bit, taking my favorite bootcamp tonight! It’s all bodyweight exercises with sprints mixed in and it never ceases to amaze me the different combos the instructor comes up with! We’re all drenched within 15 mins. 🙂
Just finished up a steady state cardio combo with an online barre class. My legs are screeeeaming!
Steady state today with a 30 minute run/walk! Mixing c25k training in with shape up series – lunges are making for some heavy leg runs 😉
Cardio – with your tripple threat cardio workout, 5 minute abs and a date with the foam roller!
I just have time for a 30ish minute run today, gonna make it count!
Yesterday: Workout 2!
Today’s workout – teaching Turbo Kick and Pump! 😀
Feeling sore from workout 2 yesterday! Loved it!
Yesterday was a spin class that focused on strength… After Tuesday my legs were screaming!!
Nice easy yoga class today followed by my 20mins of HITT! Feeling strong:)
Monday was rest, Tuesday was 25 mins regular HIIT plus a 2 round weights/plyo circuit. Wednesday was 30 min hill intervals run yesterday and 1 hour full body circuit/bootcamp! Today HIIT challenge above, and week 2 work out plus some Pilates 🙂 Can’t wait!
Tomorrow will be an outdoor run and more pilates and week 2 workout again this weekend..
I had a few after work meetings this week so I wasn’t able to do the workout until last night. Dare I say it… I miss the inchworms? Oh my! I had a question about the lunge overhead press/bicep curls (I’m going to tweet this too in case you miss this comment). Do we stay bent in lunge the entire time we do the 10 press/curls? Do we go up and down in lunge position? Do we step back in and lunge back out? Stepping in and out felt unnatural so I went up and down. It’s probably all personal preference but I thought I’d ask if there was a specific intention. Thanks!
Forgot to check in yesterday! Took a brisk 40 min walk after a booty kicking Pure Barre class. My body is feeling it today! Thankful for rest days.
Today’s workout was killer! But feeling motivated.
I did a strong women strength training class. Feeling pretty good! 🙂
Today is my usual body pump day! Will be mixing with a little extra cardio beforehand though for some extra umph in the routine.
Week 2 workout and sprints for some HIIT today. Sweaty!
I team taught a BODYPUMP class this morning!
Feeling good. Hope to get some HIIT in at lunch then a Pilates class this evening after work!
Barre class for me today.
Yesterday I did a HUMID run outside. Today its Strength training in my group class..going to be another Hot and humid one.
Did 3 rounds of Workout 2 yesterday – those tele abs are a killer at the end! But my favorite parts – sumo deadlift (can really feel it in the legs/butt!) and the pushup/side plank. Today is my steady, stretch or yoga. Since I can’t workout tomorrow, I’ll be doing steady state on the elliptical for 35 minutes 😉
workout 2 + cold pool running!! Perfect!!
SOOO Thankful today is a rest day! 🙂 Hubs and I are spending the day shopping for our 10th anniversary! 🙂 <3
treadmill run on the books for tonight! and strength training
Taking a pole class tonight instead of steady state!!!
I went to a 7am barre class and then a friend called for a walking date. So barre and a 4-miler all before 10am.
I did 3 rounds of wo#2 and a HIIT workout this morning. Phew! I’m wiped out from that one! Looking forward to hot vinyasa tomorrow!!