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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.)

ssu2014 week 2 schedule




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,

tart cherry logo

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!

ssu2014 week 2 workout





  1. Lauren on June 29, 2014 at 8:21 am

    Off day yesterday (went dancing last night…. Doesnt that count for something??) bhopefilly squeeze in a workout today, but it’s unlikely with a 9 hour shift after two straight days of class.

  2. Allison D. on June 29, 2014 at 8:28 am

    Workout 2 and hopefully a short run today.

  3. Paige Callahan on June 29, 2014 at 8:38 am

    steady state and abs and stretching before a car ride

  4. Tracy on June 29, 2014 at 8:56 am

    Yoga stretch today!

  5. Samantha on June 29, 2014 at 9:00 am

    Cardio and workout 2 done. So little motivation, glad I have this challenge to keep me motivated!

  6. Angela on June 29, 2014 at 9:03 am

    Yoga today

  7. Justine on June 29, 2014 at 9:17 am

    Starting week 3 early today with workout #3. Resting tomorrow.

    Thank you so much for all the work you do into these summer shape ups! The workouts are challenging yet fun! Thank you to all the sponsors too and for the giveaway opportunities!

    I <3 this little blog community:)

  8. Nikki on June 29, 2014 at 9:30 am

    Today is a long run! My goal is 7 miles!

  9. Deniz on June 29, 2014 at 9:36 am

    6 mile run. Beautiful morning -sunny and cool! Wish I could have gone longer but my knee was giving me issues:(.

  10. Cayla on June 29, 2014 at 9:58 am

    Rest day! Can’t wait to try workout 3:)

  11. Anna on June 29, 2014 at 10:22 am

    Bootcamp class

  12. Lauren on June 29, 2014 at 10:38 am

    Bobypump yesterday, 7 mile run today.

  13. Krista on June 29, 2014 at 10:41 am

    Mountain biking …..10km I haven’t done this in years ……and pool running first time ever it’s not as easy as I thought

  14. Vicki L. on June 29, 2014 at 10:47 am

    Friday I did 4 miles, but walked an extra mile since 4 seemed a little too short for me, then did my Ithilien Ranger workout. I added in some light weights while doing punches, and I feel like it was a good add-on since it added just a little bit more to the workout.

  15. Jazzy on June 29, 2014 at 10:52 am

    Longest run to date 14km training for seawheeze

  16. April on June 29, 2014 at 11:15 am

    Rest day for me πŸ™‚

  17. Amy on June 29, 2014 at 11:37 am

    just did 5miles in the heat with my husband! sunday funday!

  18. Stephanie on June 29, 2014 at 11:44 am

    Just finished another long walk on the boardwalk with the pup! Have a great Sunday πŸ™‚

  19. Ingrid on June 29, 2014 at 11:48 am

    Last day of week 2 – looking forward to week 3!

  20. Alexandra on June 29, 2014 at 11:49 am

    3 rounds of workout 2 done! Heading to Sunday brunch with the family now so didn’t have time to do any extra cardio but may try to get in a quick 15 minute run later if the mimosas don’t get the best of me πŸ˜‰

  21. Sarah S on June 29, 2014 at 12:03 pm

    Workout 2 is on the agenda for today!

  22. Kate on June 29, 2014 at 12:13 pm

    3 rounds of workout 2 and 20 minutes of rowing in the books!

  23. Colleen on June 29, 2014 at 12:13 pm

    Workout 2 and steady done. SOOO ready for off day tomorrow, this workout 2 was a tough one!

  24. Laura T. on June 29, 2014 at 12:21 pm

    yesterday i did a 20 min metcon at crossfit!

  25. Tracy on June 29, 2014 at 12:28 pm

    Today is on Off day for me πŸ™‚ Looking forward to wo#3 tomorrow!!

  26. annie on June 29, 2014 at 12:41 pm

    I have been loving your squat burner video and my kids and I love dancing to your don qon (spelling wrong, sorry) dance video so energizing. So today I will be doing that and walking. Thank you for doing an awesome job taking care of your readers. I am so thankful I found your blog a few weeks ago! have a slamin Sunday!

    • Fitnessista on June 30, 2014 at 1:47 am

      that means so much to me πŸ™‚ thank you for reading and i’m glad to hear you’re liking the workouts! xo

  27. Cara on June 29, 2014 at 1:04 pm

    Workout 2 done… Ready to rock week 3!

  28. Eileen Thomas on June 29, 2014 at 1:04 pm

    Beach run/walk today plus some body weight exercises from an app on my phone. Trying to keep up with this even when on vacation!

  29. LJ on June 29, 2014 at 1:34 pm

    Despite waking up to a cold and rainy morning I did go out to run (before the rest of the family got up). Unfortunately my knees got a bit tired and did not cooperate on the lunges or plie squats at all so I had to concentrate on core and triceps. Way better than nothing.

  30. Danielle on June 29, 2014 at 1:40 pm

    Cardio hodgepodge at the gym – elliptical, treadmill, bike, and some abs!

  31. Melodie on June 29, 2014 at 1:42 pm

    Today’s workout was an early morning 6 mile run.

  32. Sara on June 29, 2014 at 1:59 pm

    Yesterday I busted out an hour-long pyramid upper body weight workout and today I did some cardio drills and stretching. Ready to rock another awesome week ahead! πŸ™‚

  33. Kristin on June 29, 2014 at 2:16 pm

    Rest day today! Ready to start week 3!

  34. KA on June 29, 2014 at 2:22 pm

    Tough morning work out and then run at our beautiful SD beaches!

  35. Katie H. on June 29, 2014 at 2:56 pm

    I went on a long walk with the dogs to one of our state parks. And there was lots of stairs! Woo wee!

  36. Molly@This Life Is Sparkling on June 29, 2014 at 3:11 pm

    Yesterday I ran 3.1 miles.

  37. Liz B on June 29, 2014 at 3:31 pm

    I just ran a beautiful 8 mile run with team in training. This is my second season but the first time I did this route with the team. It was perfect weather! Overcast until we were done so it never got too hot.

    But the run felt magical (not just because of the run) but as we were running down the beach path we looked out to the ocean and there were a pod of dolphins (or porpoises…small sea mammals with fins of some sort) swimming right along with us! I have never seen dolphins after 4 years in so cal so to see them so close was amazing!!!

  38. Allison T. on June 29, 2014 at 3:55 pm

    A.M. Stroll this morning with the pup before church and car shopping!

  39. Jennifer on June 29, 2014 at 3:59 pm

    Today = steady state run w/ hills. Planned on 30 minutes but the weather kept me out for almost an hour. Excited for week 3! Stuffed peppers for dinner tonight. Thanks, Gina!

  40. Becca on June 29, 2014 at 4:16 pm

    Did 3 rounds of Workout 2 while I watched the Mexico-Holland game and got mad (I was rooting for Mexico)! Haha. After that I did a 30-min-ish bike ride with the dogs.

  41. Kelsey on June 29, 2014 at 4:19 pm

    Today I did a Nike Training Club workout + a quick 2 miles.

  42. Jillian on June 29, 2014 at 4:39 pm


  43. Pua on June 29, 2014 at 5:06 pm

    Did an arm blaster today because my quads are killing me!

  44. Melissa S. on June 29, 2014 at 5:12 pm

    Hike today and weights later.

  45. Amber Schumann on June 29, 2014 at 5:12 pm

    I couldn’t help myself…. I did Orange Theory again today!!!

  46. Connie on June 29, 2014 at 5:15 pm

    Workout 3 and HITT for an ultra sweaty workout!

  47. Melissa on June 29, 2014 at 5:29 pm

    Checking in with a couple days activity:
    Yesterday was 2 rounds of workout #2 plus a few miles walked (a couple at a local Botanical Gardens on the trail + 1 in our neighborhood with the pups)
    Today was an hour long “Barre Fusion” class
    My legs have been toast this week which I’m going to take means I’ve been mixing it up in a good way πŸ™‚

  48. Maria R. on June 29, 2014 at 5:55 pm

    I hope I’m not too late! I’m over weight and it’s been tough, to say the least. I’m pushing through and have been keep up so far. I can see a difference in my arms and my sister said she can see it in my bottom. lol

  49. Bethany on June 29, 2014 at 6:03 pm

    30 min steady state run followed by some abs

  50. Leah on June 29, 2014 at 6:24 pm

    Workout 2 plus 30 minutes treadmill jog.

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