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!
Just finished the week 2 workout! loved it! keep ’em coming 🙂
gym day today…I’ll be trying this workout out!
Week 1 workout and HITT on the treadmill. Im a few days behind but still loving it!!!
I did the SAME as you, Angela!! A week behind, but oh my goodness, week 1 workout was killer (in a good way!!!!).
Workout 2 and steady done. Those sumo deadlifts don’t look like much, but they were very challenging for me, I’ll definitely be feeling them tomorrow!
Got in a steady state workout today. I did my favorite Tae Bo Advanced workout (an oldie but goodie), and I’m full of energy! I love the total-body workout it gives me in 60 minutes.
Workout 2 3x through and 15 minute run
Workout #2 and a 5K run with my Tuesday run group! 🙂
Woke up at 5am and did 2 rounds of Workout #2, followed by a 30 min run on the treadmill. Holy crap those TELE abs worked me!!
Yoga boot camp – holy sore arms!
Just completed 15 min on the elliptical followed by two rounds of week 2 workout. Those lunge jumps and squat jumps killed me!
Yesterday’s workout was an “at-home Crossfit circuit”–quick and sweaty!
WO #2 + 15 min. cardio = done! The workout was nice and challenging!
Spent Monday in downward dog. Always the perfect start to a week!
Yesterday I did some fantastically quick cardio hills and some core work. Work is INSANE but I had to get away or I was going to lose my mind- nothing like a good sweat sessions to make you feel normal again!
Today is Rest day!
just finished a 30 minute steady state walk. as a bonus i’m going golfing this afternoon! great for the abs, quads, and buttox!
About 30 minutes of lifting, focused on legs and glutes.
Workout 2 and 10 minutes of sprint/walking completed! Fun!!
I did an awesome and hard yoga workout this morning!
after 2.5 miles with the hubby and babe, my legs could only handle this 1 time through! AMAZING workout!!!!
bootcamp class at the gym
Finished the workout 2. Oh my I am sweaty mess at the end. Also walked around my office for about half an hour which counts for the steady state.
Just did week 1 workout during my little girl’s nap and then plan to do a run tonight; including the HIIT in the week 1 guide, or just an easy run. Depends on how my body feels later haha
I did 50 minutes of steady state on the elliptical this morning for my workout. I used my polar heart rate monitor for the first time and I was cool to be able to see how many calories I burned!
Rode bikes at the park with my 6 year old daughter! Such a fun way to work out together!
I went to a Body Pump class this morning after taking the dog for a walk.
On Tuesday I did a long run of 8 miles and took a LesMills Bodybalance(TM) class. I miss my yoga (the instructor quit and the center hasn’t found a replacement yet), but Bodybalance(TM) helps fill the void.
Getting ready to go home and do Workout 2!! I’m excited and have to keep reminding myself that, as usual, I’m sure it’s much harder than it looks. Big props to Gina for making it look easy and not intimidating us though 🙂
taking a ‘rest’ day! park with my boys and maybe some yoga later (during nap).
Zumba Tuesday for me today!
I did 2 rounds of workout 2, ran 1.5 miles, and walked about 4 miles so far today!
Phew, 2 rounds of workout 2 kicked my booty today! Saving my cardio for after work, definitely going to feel it tomorrow 🙂
Steady state in the hotel gym today.
Triometrics today. But kind of sucked at it today, didn’t have my normal breakfast so just had a plain yogurt and it was not enough fuel to get me through my workout 🙁
2 rounds of WO2 plus 20 min steady state today! Love this week’s workout! The plie squats after the sumo deadlifts are killer!
Totally not motivated today but after reading all the comments did workout #2 x3!
Pushed myself for 15 min of cardio (treadmill at incline 3, 6.5 pace) and completed two rounds of WO2. I was breathless nearly the entire time and my muscles have been shaking ever since. V I C T O R Y!
Ran a couple of miles yesterday for cardio and just finished work out 2! Loved it!The single leg jump squats were super hard! Thanks for another great one Gina!
Woohoo! Finished Workout 2 with a few modifications, now off to do steady state in this humid weather to pick up the little one from daycare and hit the grocery store.
One legged jumping lunges gave me jelly legs. Hooray!
This morning’s workout was a 4-mile run… can’t weight (:P) for my dumbbells to arrive so I can join in the Shape-up! 😉
Steady state for 15 mins and sprints (6×30 sec, all out … 3 uphill and 3 downhill)
Got in workout 2 – 2 rounds and 3 rounds of tabata on the spin bike. I was drenched! Great way to start the day.
Workout #2 done! Felt great! Thanks so much for the great workouts, Gina!
Oh my goodness. This one had me crying. The 15 TELE abs? I felt fine for this first 8 and then I was crying.
The beginning lunges? Lunges always kill me.
Today I ran a 5k on the treadmill at the gym.
Doing a run outside as it is gorgeous weather for DC in late June :), but thinking I will do this after or definitely tomorrow a.m. 🙂
Just finished 3 rounds of workout 2 (minus the jumping due to my bad knees) and a 15 swim. It was tough but feels great!
Not feeling well today, so I plan on doing some light walking around the lake nearby my house and lots of stretching.
3 rounds of workout 2 minus jumping and abs in the books! As much as I love to hate ab work, I’m excited to get back into it!!!
Struggling with commenting on the correct blog post! Heading out of work to the gym, pumped to try Week 2 Workout and get in some cardio.