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!
Yesterday I ran about 4-miles and did workout 2!
Yay! Summer Shape Up! Today is Step class. This one is pretty fun, we use 2 steps!! Gotta pay attention and keep up in this class. :o)
T25 dynamic core workout and a 50 minute run in ridiculous heat!
Doing yoga tonight – working on getting my flexibility back!
20 minutes HIIT on treadmill & 2 rounds of workout 2. Feeling the burn!
Did you Total Body Barre Burner video today + 20 minutes of HIIT!
Did some steady state walking and running on the treadmill today. My legs were so sore from workout 2!
30 minute steady state walk!
I ran 3 miles and did some stretching. I was tired and sore so I took it easy.
I did a C25K workout and added an extra five minutes of incline before the cooldown, so 35 minutes total on the treadmill.
40 minute walk/run with lots of hills and stairs with the puppy! I live in San Francisco so hills are really inevitable ;). Now off to my 3rd cardio barre class. Looking forward to the burn!
I used the hotel gym in Portugal today! Got in a great sweat while on vacation!
I did the HIIT challenge followed by workout 2!
I got in workout 2 (2 rounds) and 20 minutes of HIIT done tonight. Afterwards I went out for dinner with the hubs on a date. It was a great night!
Pilates workout today! Excited for some steady state tomorrow 🙂
7 miles outside-thanks to the thunderstorms for cooling things down!
Evening 1hr Physique and Sculpt class at Destination Fit focusing on back and core. It was a doozie! I will be feeling that tomorrow;)
Intervals on the treadmill and barre3.
Today’s workout was quite the mash-up. I did a cardio tabata workout plus the following 15-minute Nike Training Club workouts: Vinyasa Rush, Alpha Abs and Shoulder Shaper. A well-rounded sweat session if you ask me!
3 rounds of workout 2 + 20 min HIIT challenge after work. Booty = kicked.
40 minute walk, gentle stretching, and a few yoga poses to loosen things up a bit. Feel good 🙂
Did HIIT for 20 minutes.
I fully enjoyed an off day!
Did some walking today but didn’t get to workout two due to work.
Completely forgot that today was rest day. I just did 2 rounds of workout 2 and am going to do some core work next. Guess tomorrow I will do HIIT.
Really excited that I managed to do 9 pushups to side planks in a row though! Plus, I did all 15 TELE abs without taking a break.
I took an unplanned rest day today. I always work out early in the morning before work (5:15 am or so), and I just couldn’t do it. Rest days make me feel guilty which is an issue I’m trying to get over!
A run and a barre class today! Sooo humid here in GA!
woohoo for a rest day! 🙂
Because I took an unexpected rest day earlier this week, I took a Tabata class tonight along with an ab workout!!
Thank goodness it is a rest day! I need it after this week!
Today I ran 3 miles and did three rounds of workout 2.
with last weekend and wo2 yesterdya, my legs are sore! squeezed in a really QUICK but super sweaty 10 minute HIIT run today after work/before the neighborhood party (830pm!) reallly glad i did! but feeling great 🙂
I did the workout today and wow I thought I was in WAY better shape than I am! I did 3 miles on the elliptical first and was already sweating but man, this kicked my butt. I was only able to complete it once before my baby’s nap time was over so I hope to do it again in a few days. Love it!
Squats and lunges for half hour . My legs are killing me now
Checking in for my rest day + walk + yoga quicky. Planning to tackle week 2 workout tomorrow morning!
I did yoga today
Today was a 4 mile walk with 3 little boys in tow. Two on bikes and 1 in a stroller. My husband has been out of town this week for his work so working out has been a challenge. But it was nice to be out moving this morning even if it was just a simple walk.
7 mile run tonight!
Rest day !
I was having a rest day yesterday, ran a 5k today. Yikes I’m sore.
Bodypump this morning!
Just got in my final Week 2 SSU workout! LOVED it! 🙂
Another workout on the elliptical! Love these!
DO 3 round of this workout! The 3rd round was really the kicker for me! I wasn’t sore after 2 but I’m dying after 3 (in the best way possible!!!!)
Hurts so good!
Today was Decelerator from P90X3.
Rest Day!
Today I started with a three mile walk with the pup followed by the week 2 circuit!
I’ve been loving this challenge, I’ve incorporated some of my fave workout classes (Turbo this AM), but have been loving the circuit- makes me feel STRONG!
Yesterday was a rest day.
Today was 3 rounds of Wkout 2, and I’ll do the cardio tonight with the dogs. So sweaty right now!