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!
3 rounds of Workout 2 today with some extra arm burner exercises thrown in each round! Plus a 3 mile walk with the pup!
Did a weights workout just for arms today! Wanted to do workout 2 but had to rest my legs before a longer run (for me) tomorrow
3 rounds of workout 2 today!
I did 3 rounds too! I feel great…gonna add some laps at the pool also.
Just finished the third round of workout 3! I hope to never do another single leg squat jump again!
Did spin class today! Can’t wait to try this workout.
30 minute run is done!
Lots of swimming in the ocean, 2 mile run, sit ups, and planks.
Got in a long run tonight! About an hour!
Took it to the garage for a round of Workout #2 and 20 mins HIIT – burpees, jumping jacks, mountain climbers, an box jumps. HOLLA!
Today was crazy active!
6.5 mile run this morning then 30 min TRX and 30 min of spin with a girlfriend after work. Feeling the Friday burrrrrn!
Much needed rest day today!
Checking in for workout 2 today.i didn’t have enough time this morning for HIIT, so I added a tabata at the end. Extra sweaty. 😉
Super late but super sweaty workout done! Hope Im not the only one whose after work “naps” run a bit long :S
Love workouts you can do at your own home 🙂
Since I did workout 2 yesterday, I needed to do HIIT today. I went for a run instead. Stretching now. Body is crying for lots of stretching.
Today was an active “rest” day, but I got my heart rate up at work, that probably doesn’t count! Ha. Love your sole shots! It inspired me to do a couple of those ab burners before bed. Thanks!
Didn’t get cardio in today but plan to tomorrow. Eats tonight: turkey burgers with bacon wrapped in Swiss chard with grilled zucchini and artichokes
Workout 2 with 20 mins rowing Hiit. Feeling energized
2 hours of rock climbing today!
Workout 2 is insane omggg so tiring but in the best way !!.did it.for.the 2nd time today it was intense but I felt STRONGER !!!!
My workout today was mowing the lawn! 😀
Rest day over here started with coffee with a friend and a full days work!
Rest day!
Walked a bit with my stroller today. Active rest day!
Went to a Stroller Strides workout at Mission Bay today with my son, Luke, and jogged, did squats, lunges, shoulder presses, mountain climbers, burpees, jumping jacks, butt kicks, high knees, dips, push-ups, plank, bicycle crunches, v-sits and stretched!
fun!! how often is the class??
It’s Monday through Saturday. A great workout with wonderful people! I just moved here and it’s a good way to meet people and get into shape at a beautiful location 🙂
Tuesday’s workout was an hour long yoga class and then a 20 minute run, I’m slowly ramping up before my half marathon training starts:)
Wednesday’s workout was teaching a 60 minute yoga class!
Thursday I ended up canning peaches (from my backyard tree) for 5 hours….does getting a bunch of steps on my FitBit count as a workout?
Today’s workout was a 30 minute interval run, it was nice to finally have the humidity a little lower (60-70%) here in Texas.
did 2 rounds of workout 2 and ran around the beach with Tripp this morning 🙂
Some of the bodypump instructors at my gym are putting on a “bodypump challenge” today where we do the same stuff they had to do as part of their training. It involves doing a few rounds of certain strength moves, then running around the track in between? Something like that? Not totally sure how it’ll be, but thinking it might be a good interval workout, so I’m looking forward to it! And then working in my garden this afternoon!
Needed a rest day today… still sore from yesterday’s workout! But I did do a lot of cleaning, so I consider that WORK! 🙂
I’m finally joining Summer Shape Up, should I start with a rest day? 😉 just kidding, it’s outdoor cardio day 😀
Made it through 3 rounds of WO2!!! Getting stronger
Checking in for yesterday: I did 43 minutes of mostly steady state with a few intervals and a few hours of cleaning the house. I was sore from WO2 the day before!
Meeting up with a friend for a sweaty athletic conditioning class… It’s always more fun working out with someone else 🙂
Checking in for yesterday – rest day! I caught up with a friend, took a much needed nap, and went out to eat at a glorious restaurant. All good!
I’m hitting up Workout #2 after work today!
speed work at the track
Saturday-8miles and 2 rounds workout 2!
Today’s workout was a 12 mile run. Whew!
Doing some hiit before a long car drive, to Georgia today (from New Orleans) then to Virginia tomorrow then home to Annapolis on monday
active rest day! walking, Farmer’s market, a little yoga, and an active 2 year old to chase!
Got my run in!
I have a long run today!
Loving my rest day… feet up, coffee drinking and blog reading. happy place
Got in an early yoga class!
HIIT, abs, mowing the lawn today! Happy Saturday!
Intervals are on the docket for today.
I did 3 rounds of workout 2 & 20 minutes if HIIT (except I did 30 sec on/30 sec off rather than 45 second intervals). Wonderfully sweaty!! I’m on vacation visiting family this past week, so, my diet has certainly been poor, but I am sticking with my workouts. I plan to get my diet back on track after vacation!!