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!
3 rounds of Workout #2 today, plus an old Purely Twins 21 minute Core/Cardio workout (which I ran out of time for and did a bit later in the day)!
Workout 2 done and 15 min of…dancing!!
today i did some tempo front squats, back squats, and a WOD that contained running, double unders, snatches, and handstand pushups!
Today’s sweat session included a bicep and triceps blast plus the following Nike Training Club App Workouts:
– Perfect Alignment (15-minute warmup)
– Fearless (15 minutes of core work)
– Back Definer (15 minutes upper body)
– Wild Alive (15 minutes lower body cardio)
Below you’ll find a link to the bicep and tricep circuit workout for anyone who is interested. 🙂 http://www.hungrygatorgal.com/2014/06/quick-bicep-tricep-blast-workout.html
Loving these summer workouts!
Workout 2 looks awesome! Looking forward to tomorrow. Bikram class tonight!
Body Combat today!
Tabata class at the gym tonight!
Body pump this morning and step tonight!
30 minute HIIT today!
today’s workout is a walk by the lake and yoga (still healing from the sprained ankle- but getting there!)
Long walk home from work through Central Park tonight!
Looking forward to this weeks workouts! I’m planning to follow the plan as is this week so I’m enjoying my day of rest today!
Just finished 3 rounds of workout #2 and a 20 minute run. Dripping. In. Sweat.
About to head to the gym for a good sweat sesh and workout 2!
Today is scheduled rest day, but I did a 30 min Power Yoga DVD early this morning and 30 min walk at my lunch break to stretch out my muscles from yesterday’s long run. Workout #2 looks brutal.
I did a leg circuit and am heading to yoga after work.
Today I feel worn out and am honoring my body with goor nourishment and yoga!
Hardest one done today! Workout #2 with 20 min HITT 🙂
Made it through 2 rounds of WO2! But I had to SERIOUSLY modify because I’m STILL sore from last week’s routine!!!
Did 2 round of WO2 today and the 15 min cardio. I was going to do the third round of WO2 but wimped out! I’ll do better next time promise 🙂
Workout 2 complete! Super sweaty and heading down for my run!
30 minute steady state workout, plus abs!
3 rounds done + a 15 minute cardio video I found on YouTube!! Those Sumo dead lifts…ouchie!!! (in a good way LOL)
4.5 mile run today after work!
Did a warm up mile, the workout twice through, and then ran 2 additional miles! Starting the week off strong!
My lower back hurts, but going to boxing class anyway. I am hoping that exercise and stretching will make it feel better.
I did 35 minutes steady state today!
Taking today off, but going to the gym tomorrow morning to get some rowing intervals in as my HIIT workout.
spin class today!
I ran 5 miles today!
Went for a nice hour long walk and stretched. Needed a relaxing day after doing workout one and a run yesterday. Can’t wait to try workout 2 tomorrow!!
I’ve been sidelined from cardio for a few weeks due to an injury, but got back in the game today! Since I was so pumped to FINALLY be able to get in a good sweat sesh, I decided to do my steady state cardio today. 40 minutes of indoor cycling & I’m a sweaty mess, but feel amazing! Can’t wait to give WO#2 a go tomorrow. Horray for Summer Shape-Up! 🙂
Workout 2 and 30 minutes steady state!
Body pump today! I am really getting into body pump! Now off to walk the dog before a dinner of spaghetti squash and a nice big salad.
Nice and productive rest day “running” errands. 🙂
I did workout #2 today plus 15-minutes on the stair master!
My workout today was a 5 mile run followed by a 30 min strength circuit that had me dripping sweat! Such a great way to beat the Mondays with some endorphins 😉
did week 1 workout again today! Less modified and 2 circuits! ready to hurt tomorrow!
Still resting after running Rock N Roll Seattle 1/2 this weekend but did some foam rolling, gentle stretching, and now headed to the tub for a soak.
Total body strength workout!
Just did 3 rounds of workout 2 and 20 minutes on the stair mill. Those jump lunges were killer!
Did a Pilates/yoga class today. Looking forward to workout 2 tomorrow!
I did cardio for 30 min then 30 min of strength training!
Ran 5 miles, 30 minute cardio circuit workout, lifted shoulders, arms, and back for 30 minutes.
Rest day! But I still walked almost 16,000 steps!
Workout 2 and a Pilates class! Tiring but so worth it!
HIIT challenge kicked my butt today!
Today I did steady state running with my dogs…but I threw in some sprints because I was bored with my route!
Squeezed in a quick 3 miler while sweet potato black bean enchiladas were baking in the oven! (Don’t worry, my husband manned the oven so that we didn’t end up with a visit from the fire department!)