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!
Late check in for yesterday’s workout, 3 rounds of workout 2 plus a 4 mile interval training run for an upcoming 10k! Feeling it today, wow!
Bodypump this morning!! My arms are still burning!
rest!
Workout 2 & HIIT challenge done this morning, feeling accomplished.
FRIDAY! Woo Hoo! This morning I started out with some stretching, going to take it easy today. Can’t wait to see the week 3 workout!
Resting today , maybe kickboxing though.
Those Sumo Deadlifts were killer! I did the workout this week and I can tell it was working harder than my usual weight lifting sessions because I felt the burn. Loving this series! Thank you so much for the hard work you put into making it!
Heavy legs today…and triceps. Yesterday was chest and bi’s 🙂
posting now that i’m going to go to the track to workout – pre workout accountability!
and today i did a 45 minute walk. then a sweaty 3 rounds ab routine from July 2014 fitness magazine. usually i only do some exercises from a magazine once then i’m like eh. but this one was a goodie! it kills my wrists though!
Phew HIIT challenge done!
Your workout and a 4 mile walk
Today is a rest day for me :). I am still hoping to get in at least 10,000 steps though 🙂
Walk with the pup and yoga. Feeling tired today.
Trying out Pure Barre for the first time this afternoon! Wish me luck
Workout #2 and a steady run!
Rest day for me….my body is tired for yesterday’s workout 2 & cardio. I walked 2.5 miles this a.m. but the day isnt over yet. It’d be nice to get in more active rest.
Spin Thursday at 6am–wow, talk about waking your legs up?!
I am now a sweaty beast thanks to Workout #2. That is a booty kicker!
This morning I did a 50-minute leg weight workout and then had the best watermelon smoothie EVER. Freezing watermelon for smoothies (along with bananas) is pretty much the best thing in the world. Especially in June in Texas. 🙂
had my second rest day yesterday and just killed 3 rounds of work out 2!
Indoor soccer! Interval cardio at it’s finest 🙂
Rest day with a baseball game tonight!
I did Workout week 2 yesterday and then went for a 2.5 mile walk. I loved the workout and now I can feel the muscles in my butt! Love when I feel sore muscles.
Tabatta this morning ! Those eight rounds are always a killer. Mountain climber and burpee hell!
Got in a great ab workout this morning!
Workout 2 this morning and yoga later!
Mixing up the schedule – today was yoga for runners.
Insanity Pure Cardio + cuit weight circuit focusing on heavy weight with low reps!
Barre class this morning! It felt wonderful.
HIIT today! Happy Friday! Loved seeing my sweaty face in today’s check in post haha~
Planning this workout for today!
I have a spin class planned for today after work!
Did two rounds of workout 2, and ran a mile at intervals for the HIIT challenge. I am definitely sweaty but proud that I did it!
Nice little 30 minute spin workout! Not exactly steady, but good cardio boost to get the Friday going!
30 minute steady walk around the neighborhood to get going today! Have a great weekend!
Week two workout this morning!
TGIF!!! Went to boot camp this morning.
And I am officially on vacation!!!! We leave for a week long trip of camping and gold mining. Can.not.wait. I will be taking my Week 3 eats and workout on the road.
Workout 2 yesterday for the second time this week! Getting ready for some TurboFire now….
woke up for a 5am workout on the elliptical this morning (20 min). now im on VACATION!! 🙂
Rest day today–Happy Friday! 🙂
Enjoying a rest day today – may celebrate by checking out the Trader Joe’s that just opened today in Orlando!
I did workout 2 and ran for 15 minutes!
Workout 2!!! And I feel good but like I got a way good workout!!
Rolled out of bed at 3AM to do my HIIT and workout 2 so I could go out after work!
After wo#2 yesterday, I was ready for yoga this morning 🙂
I did some speed intervals at the track ! Kicked my tush, but felt AMAZING!!!!
Rest day today! I am sore after yesterdays workout 🙂 A walk with the pups will feel good this evening as long as it doesn’t rain 🙂
today i did front squats, snatch complexes, heavy OH lunges, and a short and sweet metcon!
Just did a 75minute spin class followed by 30 minutes of weights!