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!
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.
Workout 2 and hopefully a short run today.
steady state and abs and stretching before a car ride
Yoga stretch today!
Cardio and workout 2 done. So little motivation, glad I have this challenge to keep me motivated!
Yoga today
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:)
Today is a long run! My goal is 7 miles!
6 mile run. Beautiful morning -sunny and cool! Wish I could have gone longer but my knee was giving me issues:(.
Rest day! Can’t wait to try workout 3:)
Bootcamp class
Bobypump yesterday, 7 mile run today.
Mountain biking …..10km I haven’t done this in years ……and pool running first time ever it’s not as easy as I thought
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.
Longest run to date 14km training for seawheeze
Rest day for me 🙂
just did 5miles in the heat with my husband! sunday funday!
Just finished another long walk on the boardwalk with the pup! Have a great Sunday 🙂
Last day of week 2 – looking forward to week 3!
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 😉
Workout 2 is on the agenda for today!
3 rounds of workout 2 and 20 minutes of rowing in the books!
Workout 2 and steady done. SOOO ready for off day tomorrow, this workout 2 was a tough one!
yesterday i did a 20 min metcon at crossfit!
Today is on Off day for me 🙂 Looking forward to wo#3 tomorrow!!
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!
that means so much to me 🙂 thank you for reading and i’m glad to hear you’re liking the workouts! xo
Workout 2 done… Ready to rock week 3!
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!
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.
Cardio hodgepodge at the gym – elliptical, treadmill, bike, and some abs!
Today’s workout was an early morning 6 mile run.
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! 🙂
Rest day today! Ready to start week 3!
Tough morning work out and then run at our beautiful SD beaches!
I went on a long walk with the dogs to one of our state parks. And there was lots of stairs! Woo wee!
Yesterday I ran 3.1 miles.
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!!!
A.M. Stroll this morning with the pup before church and car shopping!
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!
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.
Today I did a Nike Training Club workout + a quick 2 miles.
MMX
Did an arm blaster today because my quads are killing me!
Hike today and weights later.
I couldn’t help myself…. I did Orange Theory again today!!!
Workout 3 and HITT for an ultra sweaty workout!
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 🙂
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
30 min steady state run followed by some abs
Workout 2 plus 30 minutes treadmill jog.