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!
Yoga in the park with friends tonight!
Completed the steady state cardio today–strength tomorrow (after a 7 min warm-up)!
An hour on the elliptical while watching the World Cup!
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Did a Jillian Michaels Body Shred Class at my gym this evening…it was a goodie!
I am super sore from weekend activities and decided to do some yoga today!
Body pump followed by 3.25miles on the treadmill!
lots of swimming today! very refreshing 🙂
ABC class at the gym, lots of squats!
Today I took a pilates barre class in the morning and a bootcamp/weight-training class in the evening. Good day!
Rest day! Looking forward to workout 2 tomorrow am!
Today was a short strength session… Needed to recover a little from yesterday’s 8-mile run!
3 mile hike with my dog, plus ab class at the gym!
After letting my ankle rest for a couple weeks (stationary biking instead of running) I tried running again and did 3 miles no pain!
Did my intervals today with walk/run for 3 miles!
Today I did 20 min of HIIT, wanted to try WO 2 tonight but I ran out of time! I’ll put it in the rotation for tomorrow!
4 mile run followed by 50 minutes of arm and ab strength training!
steady state for an hour while watching Bachlorette. such a sucker.
Today’s rest day was badly needed. I stepped on a bee and couldn’t do much with a swollen foot! At least I was able to swim a little before the incident. 🙂
Back from vacation…2.75 mile run/walk with the dogs followed by 2 very sweaty rounds of workout #2. Mini-achievement that I didn’t drop to my knees during the pushups/sideplank series and also that I was able to do all consecutively with no breaks!
Today I did 6 miles in addition to my weights and abs workout. I usually only do about 5/5.5 miles, but I figured that the extra five minutes wouldn’t kill me. ;-D
Rest day. Stretching and light walking.
Today was an awesome power yoga class – always starts the week off on a good note!
Yoga early this morning using the Yoga Studio app. Great way to start Monday!
rest due to a kidney stone but can’t wait to get back to my workouts, the pools calling my name 🙂
Rest day! Plus a 30 minute walk with the pup of course! Tomorrow morning will be week 2 workout and some cardio in the AM!
I know this isn’t on this week’s list but I tried a barre class for the first time tonight (a new studio just opened up in our city)! I have a feeling I will be sore tomorrow…
Yoga sculpt class today!
Workout 2 and treadmill cardio for the win today. 🙂
taught a spin class and went to crossfit!
Today was a much needed rest day. Eating wasn’t clean, inpart because I made a ton of cookies to send to friends in the desert. Tomorrow is a new day with a clean slate, and in excited to try workout 2!
A much needed rest day today. Looking forward to trying work out 2 tomorrow.
I love the push ups with side plank in this week’s workout!
Mondays workout was a Hatha 2 yoga class and them a long walk with the dog, then without the fur kids to get to my 10k steps for the day 🙂
I took a rest day today. Looking forward to trying workout 2 tomorrow.
A little bit late checking in with my Monday workout. I did not rest, because my running program has an easy 5k-ish run scheduled for Mondays. So I went ahead and did my run.
Workout 2 done!!
Teaching a spin class followed by the week 2 workout today!
Last night steady state run for 20 min. 🙂
40 minute jog along with a 20 minute ab routine.
Workout 2 was killer !! but awesome as always 🙂
Working a 12 hr shift today so using today as my rest day.
Gotta love Zumba! That’s my plan for today!
Pilates and Barre fusion today
I did a pre-breakfast tabata to start the day and will do workout 2 at home later with a resistance band, since I don’t have dumbbells.
Hot and sweaty 4 mile run!
2 rounds of Workout 2 done. Will be walking to work about 2 miles round trip.
Trying a Barre class today for the very first time!!! then work over night ;(
CrossFit class today with “Grace” on the board!
30 minute run on the treadmill with 15 minutes of HIIT!