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!
Ran 5 miles and did some abs yesterday. Planning on a gentle yoga class today!
Gym workout today…love these check-ins to keep me motivated!
Swapped my rest and steady state, so did 5k with baby stroller today, then a whollatta carrying my 30 lb lovebug during toddler outdoor camp this morning.
Instead of being off today I took a yoga class. Not too hard and very relaxing.
The side planks … oh how I struggle 🙁
Off day yesterday that wasn’t planned, but got up this morning and ran instead. It was a great way to enter to start the day!
Yesterday I got to the gym only to find that the cable was out and something was up with the air conditioning. I ran 2 miles, did some arm weights and then went outside with a friend to take her dog on a walk.
Rest day today, although I’ll probably be running around town like a crazy person helping my best friend get stuff ready for her wedding this Saturday!
I did 35 minutes of kickboxing for my steady state today. It felt great!
I overslept my 5am gym wake up call so had to pop in a good ole Jillian Michaels 30 day shred video!
I took an unintended rest day yesterday so today I went on a very rainy run with the dog.
Today I did the extra sweaty workout 2 hiit challenge!
35 min steady state treadmill workout today. It felt good to loosen up my legs.
Somehow, I hurt my foot so I had an unintentional day off yesterday. Made time for a barre class today since that was low impact! Bummer I wasn’t able to get my run in.
Today is a rest day. With walking 5 miles doing fundraising for our local food bank and doing barre yesterday, my body was screaming for some rest today!
I switched up Thursday and Friday..another great workout in the books!
I did the HIIT workout and much needed deep cleaning around the house (so which counts as a full body workout)
2mi walk to/from the park with my babes and then a 60 minute body pump class in the afternoon. My first one postpartum from babe #2!
heading out to do the HIIT workout. wish me luck! i’m still feeling monday’s workout!
I did about 2 hours of steady state today (a nice looooong walk to Starbucks with my fam!!), and can’t wait to bust out the workout again tomorrow!
I did running intervals yesterday night!
Crossfit – running, rowing, back extensions and power cleans. Woof.
Rest day! 🙂 Ahhhh….
yesterday i went for an hour long walk on the beach
today all i had time for was a tabata workout
Rest day for me today! Much needed!
Steady state challenge today!
2.5 mile run + bootcamp class!
Workout 2 and 15 minutes cardio.
30 minute walk and yoga today!
I’m going to go for a run today just because I haven’t run in forever! Week 2 workout tomorrow morning!
Just completed wo#2. Hopefully, I’m not as sore after this one as I was from week1. That was killer. Did this in my backyard in the shade. I love being able to workout outside! Only 78 degrees here in Mi and I love it.
I did my steady state today!
Today I did Susan Chungs Rapid Fire 4 kickbox workout.
Only managed 15min of the HIIT challenge on the treadmill today (interrupted by phone calls). Active stretching or yoga on the schedule for tonight
Rest day- gentle yoga and the Energizing Afternoon Stretch sequence!
I lifted this morning and did 20 min on the elliptical!
workout 2 plus 2 mile run
Today is a scheduled rest day, which is good timing since I somehow managed to tweak my neck while I was sleeping. I did get in a 30 min walk during my lunch break that was just under 2 miles. Tonight I’ll do a 30 min power yoga dvd or the stretch sequence if my neck is bothering me too much.
Went for a 40 min walk today because I’m not sure if I’ll have time to work out tomorrow.
Workout #2!
body combat last night
One mile warm up run on the treadmill and then a HIIT body weight circuit from Lindsday @CotterCrunch, it was a goodie!
Completed a great bike ride and workout 2. I need new workout clothes big time…
Wk 2 workout and a steady state today.
Just finished Workout 2 and a short cardio kickboxing class – loved every second of the torture!
I forgot to check in last night! Steady state cardio with Tone It Up’s fat burning treadmill workout. I was dripping sweat! Round 2 of workout 2 tonight. Wish my legs luck!
Did two rounds of workout 2 yesterday and a training run. Workout 2 was killer! I loved it and I am definitely feeling it today haha. So today I am just going to take a nice long walk around the neighborhood.
Just got out of 10 hours of class and stopped studying to do the quick stretch workout you posted earlier this week! Great stretch and a great way to wake me up! Planning to go for a walk later as well as another study break!
Rest day today!