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 was a rest day. We enjoyed the evening at a show. This morning was yoga and it felt so amazing! My brother and his family are headed into Nashville for a weekend getaway so I am planning on cleaning for the rest of the morning. Yay!
Sweat sweaty Zumba class to start the day! Now it’s time to get ready for a backyard party we’re having tonight. Definitely incorporating some Gina and Anne recipes. 🙂
Yogadownload podcast and walk with the family today!
I went for a hike with my husband (my calves are feeling the up hills today!).
Today is an active rest day after killer week 2 workouts. Today I’ll be shopping with my madre and then going on a bike ride with my hubs. 🙂
Today I took the dog on a nice early walk on the boardwalk from north pb to mission!
3 rounds of workout 2 and 15 mins of steady state on the treadmills. Hurts so good!
2 rounds of workout 2 and 20 minutes on the treadmill!
I did WO#2 today and am going to do some interval walking with my dogs later..lol
BodyPump today with my favorite instructor!
After a short warm up on the elliptical, I practiced Ashtanga vinyasa with my absolute favorite teacher. Glorious 🙂
Today is a rest day for me! Might go for a walk to enjoy the nice weather
Long walk with baby in stroller. Plus a WOD designed for me by my husband.
Yoga + easy 3 mile run on the beach.
Long dog walk for my steady state today and rushing around to leave for vacation. I’m bringing a backpack to fill with junk to use as my weights on the trip. 😉
Today was 1 hour of outdoor bootcamp. I also worked in a 30 minute walk afterwards.
I caught the viral GI bug that is going around right now. My challenge is on hold this weekend. 🙁
Workout 2 and intervals on the elliptical. Going for a walk later to help my sore legs:)
7 mile run today!
Friday I did a quick workout at the gym, ran 20 minutes steady, did some ab work and worked my back and shoulders with the cable machines. Then at lunch I took 40 minutes of a Zumba class for a little stess relief.
Went for a hike today that ended with pouring rain, but it felt good in the hot weather!
Decided to take a last minute spin class this morning – I’ve had the spin “bug” ever since you posted about teaching a class the other day haha Going to do a third round of workout 2 tomorrow since we have a party to head to this afternoon!
2 mile run (to the gym and back) and 3 rounds of workout 2 at the gym!
2 hour hike with my friend and pup
Today was a long run day-10 miles in the rain! I loved that the rain helped cool me down a little bit because I was getting a little too hot for 7:30 am!
Did a steady state of running, walking and picnic bench workouts along a beautiful lake this morning! I felt a little exhausted, thanks to the humid air we’re experiencing, but it felt good to move.
Went hiking early this morning. Started at 9 am, and didn’t get down to the trailhead till 11:45. I have a feeling my poor glutes and quads are going to be super sore tomorrow, so instead of doing workout 2 again, I’m going to do some deep stretching and a light walk.
4 mile run and Body Attack done!!! 🙂
I am 21 weeks pregnant so my workouts are limited. This morning I wanted to try to run some distance but barely made it 3 miles. With my previous 2 pregnancies I was able to run for all 9 months. This baby isn’t letting me. I will just have to stick to HIIT workouts. I’m so thankful for them especially since I can do them in the basement while kids are sleeping!
Ran 2 miles this morning–farthest I’ve done in the past 2 years!
5 mile run down to the farmer’s market plus some yoga! Wishing I had a foam roller right now…
6 mile run in the ga heat! and lots of yard work – not sure which was a harder workout!
Did your Speed Surge workout on the treadmill today + a bit more steady state! Killed 5 miles.
Checking in… 1 hr Pilates class followed by 35 min trail run early this morning. Finished the day with a kayak trip down the Cuyahoga River.
My FitBit tells me that I’ve walked 10.2 miles so far today-and that included lots of hills!
Yin yoga and a 4 mile walk
Enjoyed my rest day today!
10.14 mile long run! 😀 I surprised myself and was much faster than I thought I would be without any extra effort!
Orange Theory for the first time. I’m in love…
A 5k to the gym, followed by bodypump!
Rest day!
Today was my second rest day. I didn’t really mean it to be, but then life got in the way. Oh well, that was why there were two potential rest days. 🙂
Ended up too busy to do all I wanted today. Just some Pilates.
Today I did two rounds of workout two and 20 minutes on the elliptical.
Off day today! Might try your stretching routine, though, because I forgot to stretch after yesterday’s workout and am now feeling sore!
Went for a hike today!
I did an hour and a half of HIIT on the elliptical with heavy resistance and an hour of weightlifting targeting my abs and lower back.
I ran a couple miles last weekend but really need to get to more workouts during the week!
feeling good after the week! a little sore, but a nice easy walk outdoors today is planned (:
Round 3 of Workout 2 done! It was difficult to get going, but I’m glad I did. I ran a fundraiser for my work on Friday and feel like I walked a half marathon with the laps I made around the ballroom! My legs are still TIRED!