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!
Running at lunch today….this weather makes it so easy to get motivated 🙂
I am taking a Super Circuit class at my gym this afternoon…can’t wait to jumpstart my weekend!
i just got back from vaca last night, so i’m planning on taking a nice long walk (and unpacking — that counts, right? ;))
Today was my 6mi long run…with the double bob
4 mile run and I felt a little sluggish but glad I did it anyway!
Today is my off day…and its totally necessary! I do think I’ll do the yoga sequence for tight hips in your newest post.
Boot camp – had some similar moves as the WO#2, with a lot more abs and pushups!!
workout #2 and hiit
Workout 2 + 20 minutes of HIIT!
Today I did the week 1 work out (a little out of order but it was a good one!)!!
After Pilates yesterday, ended up doing 30 minute hike with my dogs in the evening. Today will likely be a rest day unless something sounds great later. Thanks, Gina!
Workout 2 and HIIT challenge done. Phew I hope to complete 3 rounds of the workout 2 at the end of this challenge.
Can’t wait to see what week 3 brings!!
Checking in, workout 2 and HIIT done! I definitely needed those two recovery days, my booty and inner thighs were CRYING from that sumo deadlift/plie/jump combo!
Letting my body recooperate with a rest day:)
Reformers pilates yesterday, rest day today!
Sorry didn’t do workout 2 per the schedule. Did a spin class instead!
Workout #2 (2 rounds) and 25 min of HIIT on the treadmill. So glad I got it done early, because that was tough!
40 min steady state running for me today! Long run tomorrow!
Sweaty, sweaty workout #2 and a HIIT in the books!
4 mile run for me today! Switching today and tomorrow so tomorrow will be my off day 🙂
I did the week 1 workout (preceded it with a family walk to the park) and oh my! I even got my hubby involved and are totally wiped now!! Those inch worms are KILLER!!
Did 3 rounds of workout 2 yesterday. I was pressed for time so I made up my cardio this morning with 30 minutes on the elliptical. Looking forward to week 3!
Took a 30 min wall this morning and will be completing a yoga/pilates workout now!
Rest day today. Hoping to take my doggies for a walk later.
Did the Workout 2 on Tuesday, took a Zumba class last night, and attempting Workout 2 again today. Feeling sore but good!
Did some HIIT this morning, and I’m sore but it’s the good kind of sore. 🙂
Last night was an hour long killer dance cardio class (was supposed to be Zumba but no Latin music…) and came home to find out that my husband wanted to go for a walk–so went out for 3-3.5 miles. My legs are ready to be foam rolled when I get home from work!
Workout today was push mowing our hilly yard!! (90 minute workout/sweatfest!) Taking it easy the rest of the day because I am doing my very first sprint triathlon tomorrow morning!!
Loved the Friday workout!!
Not feeling great today, so I’m sticking to yoga and some steady state cardio.
Stretch/yoga day for me! Then playing with the kids at the playground!
I just had an unexpected surgery, and I’ve been home for two days now. Today I went on a long walk for my workout, and my dr said I can do some of the moves from the Week 2 Workout but doing modified versions of them. Excited to be back!!
I did 25 minutes steady state on the treadmill followed by Insanity this morning at my gym.
I did week 4 day 1 of C25K today followed by a 25 minute powerwalk for today’s workout!
HIIT workout at the gym today! Killer!
Didn’t check in yesterday, but I got in a sweaty workout!
Today’s exercise was 1 hour of outdoor boot camp!
Today has been busy with buying a new car!!! Working out will have to wait until tomorrow
Steady state and lots of quality time with the foam roller:)
Today’s workout – teaching TKB! My teaching schedule gets lighter and I’m traveling next week, so I’m so excited to try the actual SSU workouts! 😀
Work out 2 and HITT tonight and then doing the hip-opening yoga flow you posted to the Friday Favorites!
Just finished workout 2! Am planning on doing the HIIT challenge a little later today, gotta run some errands now.
Rest day today. I was hoping to get some cardio in, but, alas, it won’t happen. Instead some sleep and maybe some quilting as I try to preemptively beat the cold I feel coming on.
park run around with my toddler and week 2 workout during nap! feeling the burn from all the sumo squats!
Body Attack and Body Pump done!
did two rounds of WO2 today and 15 mins steady state. Not sure what it is, but I can’t motivate myself to complete that third round!
Today’s workout was was SSU workout #2 + 15-minute bike ride!
Today is a rest day for me. Taking it easy into the weekend!
2 rounds workout 1 and 2 rounds workout 2 + detox yoga + walk to the beach. Hello weekend!