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!
Workout 2 done and a 2 mile run
Interval training on the elliptical done and an arm workout.
Well, I’m a week behind but I started today none the less! Just did workout 1 with 20 minutes hiit (walk/run). Feels good to sweat again!!!!!!
Today is an active rest day, I’m going on a long walk through Bird Rock by Windansea Beach maybe all the way up to the cove!
I am taking today off; it feels so good to just rest!
Rest day!!! Excited for this workout, it looks killer! (I’m dying to get that tank from Reebok as well!)
60 minute interval training on the arc trainer and a little bit of yoga to begin my day.
Today was pt and biking
This morning I went to CrossFit and then biked. Plus I volunteered at the Humane Society and got an unintentional workout carrying pallets and feral cat traps.
Will run tonight but did some wall sits and calf raises while at work 🙂
Spin Class + Workout 2
Love this workout! Today is a running day for me though.
More walking again today! Plus some body weight exercises in the hotel room.
Circuit workout and 2 mile walk this morning!
Jumping in this week! Resting today and look forward to sweating tomorrow!
Boot-camp this morning!
pilates today 🙂
Its a Body Pump class kinda day! 🙂 And maybe if the weather holds up a 3 mile run!
Abs & cardio topped off with a green smoothie
cardio intervals and abs!
I did HIIT training today, but may need to up my weights – gettin’ a little too easy 😉
cardio circuit done with a workout 2 at the end for a nice finish 🙂
Just took a pilates class = lots of core!!
3 mile walk with the dogs before work, planning on 2 hours of breaking down trees and other misc yard work this afternoon for my arm workout.
Today I did a chest, tri and shoulder workout with some rowing mixed in. My arms were shakin!
I was up and at ’em at 6 am with my boot camp class!
BODYPUMP workout this morning!
Just checking in before I go workout!!!
Did 20 minutes of HIIT and a 30-minute stability ball class 🙂
This morning: Bikin Booty followed by a 20 minute HIIT workout! Happy Monday! 🙂
Today was my moderate cardio day, but I’m looking forward to some strength training tonight! 🙂
Week 2 workout, hoping to get in a 1 mile jog in as well (just got the ok to start jogging now after my quad muscle tear!) woop! Can’t wait!
Workout looks great! I’m taking an off day (after an off weekend…woops), but will be back in the game tomorrow 🙂
Excited to give this one a try! Teaching two Strength classes today.
Mile and half walk around the neighborhood this morning and intervals tonight! Looking forward to trying workout 2 tomorrow
Whew! Just finished workout 2 + 15 minute run. I’m glad I took off yesterday- the first workout of the week is always the hardest!
Long yoga class this evening. I am really feeling my groove in bird of paradise right now.
3 mile run today this morning. Excited to try workout 2 tomorrow! 🙂
Steady state today. Went for a run!
Went to a 6am spin class this morning before my Summer class!
Workout 2 complete and some dancing around! haha
A/C has been out so catching up today! Looking forward to Workout 2 tonight!
I did some HIIT on the treadmill this morning for my workout. I love workout 2! I have never heard of a sumo deadlift!
Love feeling sore today!
Enjoy a much needed rest today after a long day of travel.
Used Sunday as my off day, and hit the ground running this morning with Workout #2 followed by 20 very tired minutes on the elliptical!
Workout 2 and 15 minutes of running done!
Workout 2 and short recovery run for me today with a good friend! Nothin better than a workout buddy to push you along!!
I completed a 60 minute total body strength class followed by 15 minutes of steady state cardio.
Did Spin Class today!