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!
Checking in for week 2! HIIT and some pushups today 🙂
Monday’s workout? 17 miles on the bike (FAST) and some core work. 🙂
Did bodypump this AM. New 90 launch. So fun!
Steady jog for 40 min. So glad I signed up for this fitness challenge, it is totally keeping me motivated to keep moving instead of making an excuse so sit on my butt.
Long walk on this gorgeous summer day
These shapeups are so easy to follow and motivational – thank you!
Crazy weekend! Looking forward to getting back on track – tabata tonight and Kettle tomorrow!
Traveling this week, looking forward to taking the summer shape-up with me on vacay!
60 minute barre class this morning. Week 2, here we go!
Week 2 workout followed by 2 mi steady state trail run at a local park!
This morning I did a low-impact HIIT workout followed by some ab work. Happy Monday!
for some reason i got myself a bit confused last week and just posted on the FB page when i did my workouts!
I did a 1/2 hour walk with the pup and 3 rounds of this week’s work out (to be fair i had done a 3 mile run then a 3 mile hike on sunday… so running was OUT of the question!)
Facebook counts for check-ins too 🙂
took sunday so just did this weeks workout…feelin good
5 mile run this morning. Another super humid day.
Lots of walking today. I also entered in to doing a Facebook challenge, Im up to 100 sit ups, 120 crunches, 58 leg raises, 80s plank. Whew its getting hard..
Walking to work and probably some yoga later 🙂
Tonight will be German Body Comp with a twist, as long as my legs feel up to it … if not, then an easy run or maybe some tennis with the hubby 🙂
Today’s workouts include a walk with my mom (hello glorious weather) followed by yoga
Looks like a good week!
taking today off then going hard until Friday when my vacation starts! 🙂
Did workout one today plus 15 minutes of hiit from a prior WSU.
I mean two… I did workout 2!
Boxing! Such a great workout!
Three miles this morning + strength class at lunch.
Today’s workout was an hour walk with my mom, hoping to do Workout 2 after work.
I’m going to tackle workout 2 today!
Love the workouts! ROde 20 miles on my bike and will later do yoga.
Looking forward to week 2! Today I’m going to do workout 2 followed by steady state 🙂
Try the work out this morning bc I am working over night some this week so I have to rearrange the schedule. Anyway I was a SWEAT BALL but in a good way!! loved it!
Steady State! Tomorrow will be a sweaty one, I can tell!
Steady State for me today. It is hot and muggy so sweaty it will be,.
I ran while pushing my 18month old in the Jogging stroller early this AM! We saw a deer! I love exposing him to the outdoors while I stay in shape!
Yikes! The hill workout killed me. Thanks for helping motivate me to get out there. I wouldn’t have attempted that hill without you!
Active Rest day and it is going to be GLORIOUS! I am sore from the booty-kicking workout 2 from the #summershapeup
3mi run with the double bob
Rearranging the schedule a bit this week and taking a barre class after work!
Checking in for week 2! Did BodyPump this morning 🙂
Short run with the pup and HIIT workout today.
I did wo#2 this morning…great workout! I added in some inchworms from wo#1 just cuz I thought they were fun 🙂 Followed with steady cardio on the elliptical.
Active rest day for me. 3 mile walk with my sister this morning.
Today was hamstring day! Lots of deadlifting 🙂
Just finished the week2 circuit! it felt fabulous, and boy oh boy.. I’m going to be SORE 🙂
Looking forward to week 2! Today was steady state day for me!!
Eager to try workout #2 tomorrow!
I’m doing body pump today!
I skipped the cardio at the weekend in exchange for a bunch of yard work, so I’ll be heading out for a long walk tonight. Workout 2 looks like a doozy! Can’t wait to give it a try!
Going for a run this afternoon!
Orangetheory workout this morning. Lots of manmakers and hills today
Took 2 days off this weekend so I started in with the week 2 workout and 15 minutes of steady state in the hotel gym.
Week 2 – Day 1 check in! Looking forward to seeing & feeling more changes in my body.
Super busy weekend, happy to start week 2 with a bang! 30 minute steady state during lunch and boot camp class tonight!
Spin class this morning. Thinking about a barre or yoga class later.