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 and 15 mins of cardio- ready to start the day!
workout 2 and 15 minute run
For the push up side plank do you do 12 each side?
Workout two done (pheweee!) and a 15 minute run with the stroller this morning (that’s all my son would let me do before we had to go look at the ducks). Hopefully we’ll get a longer run in later or tomorrow.
great workout!!!
I completed 15 minutes yesterday and now to finish what I started. Workout 2 here I come!
Rest day on Monday. Got caught up on errands and back into the swing of things after a four day weekend in Michigan. Ready to take on week 2!
Monday night-40min bootcamp class followed by 2mi steady state run.
Just finished 35 min steady state on bike and WO2! Loved it!
Just finished W/O #2 and Cardio Tuesday!
Just finished 60 minutes of “Fit to Dance”
Yesterdays workout was a butts n gutts class at my gym!
Did workout #2 yesterday after work followed by 15 minutes running while my eight year old rode her bike beside me! She tried to do some of WO2 with me too (sans weights) but those one-leg lunge jumps were tough for her!
Steady state + HIIT today…ran to the gym, HIIT on the treadmill, ran back home. So sticky and humid here too!
My legs are shaking this morning, but I’m done with the workout for the day.
Yesterday I did a long stretch sesh to recover from a very busy weekend and today I’m looking forward to trying workout #2 with a steady state after work today. I usually like to work out before work, but I couldn’t make myself get out of bed this morning. Perhaps I’ll be more successful tomorrow 🙂
We’ve (finally!) got some sunshine on the forecast, so I’m headed out for a long bike ride!
Just finished Workout #2 this morning, it was great! Very sweaty but fun. Thanks for the giveaway and awesome workouts!
Got in some steady state cardio today – a nice long, easy run!
Took my Barre Class at Define. Love those workouts …such a good sore!!
Woke up early this morning for an extra leg and arm burner workout – about 35 minutes total work time that kicked my booty!
hoping to do a barre class today during lunch and then going to get some cardio in after work before I pick up the kiddos 🙂
Got my day started with a workout! Workout 2 + 15 minutes of the stairmaster = SWEATY MESS! Loved it!
workout 2 and 30 min cardio! whew!
20 min on the eliptical + workout #2 = booty kicked!!
Very sweaty after workout #2 and 15 minute bike ride.
GRIT cardio done!!! Our gym has new MyZone belts and I burned 350 in a half hour! Pretty good for me!
This morning I got in a quick run and workout 2. Will have crew practice tonight for the icing on my workout cake!
HIIT challenge and strength training.
I did week 2 workout this morning bright and early! 🙂 Yesterday was spin class to get in my cardio (Have to split them up due to time, but they are still done!)
Steady state run (but it turned into more of a walk due to my knee) in gorgeous weather today!
Workout 2 completed and a 15 minute run with my two dogs. Feeling great! 🙂
Workout 2 finished!! Stair mill for 2 miles. Feelin’ it 🙂
Gentle yoga last night, workout 2 and 15 mins running this morning. Psyched that I woke up early enough to get a workout in before work!
Workout #2 and 30 minutes of cardio! Feel great!
40 min progressive run and workout 2!
OFF DAY!
I knew it would leave me sweaty! I was worried I wouldn’t be able to do the crunch on the side plank and was pleasantly surprised when I could! You are stronger than you think sometimes…
Bodybalance and Bodypump at the gym this morning! Hooray 🙂
Loved my walk/jog yesterday and can’t wait for tonight works out! Gonna try to do it outside!
Workout 2 + cardio this morning…whew!
TRX class today. It was great!
Traveling today – so probably quick hotel work out. Body-weight stuff…planks, push-ups, burpees, squats. Not my usual hardcore Tues night work-out, but better than nothing!
Golf…walking the course (of course!) 🙂
Did 3 rounds of workout 2 and 15 minutes of walk/run! I start training for my next half on Monday, and I feel so out of shape…
Did workout 2 yesterday and 20 minutes of HIIT biking (since I can’t sprint). This is replacing my Friday workout since I’ll be traveling.
Today I did workout two and steady state on the stair master 🙂 Its so inspiring to read other people’s comments about their workouts.
Since I did wo#2 yesterday (loved), today was steady state on the elliptical 🙂
Checking in for yesterday:) 3.5 miles run plus 2 yoga download classes! Excited to be joining in the summer shape up action this week!
20 min run outside plus week 2 workout… Whoa. Sweaty mess over here!! Yay:)