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!
Sick today, so extra off day for me
Three mile run today — the first run of my half marathon training! I’m still freaking out that I signed up for a half marathon. It’s on the weekend of my 25th birthday in 11 1/2 weeks. The furthest I’ve ever run is 3 1/2 miles. It’s going to be tough but I’m going to stick with it! It will be the best birthday present I could ever give myself!
Loved the week 2 workout! Single leg jump lunges are no joke!! I’ve never done them non stop in one side before and WOW- what a difference!
Exhausting Tuesday = rest day for me. Looking forward to workout #2 tomorrow 🙂
Swam 3700 hundreds, elliptical 20 minutes of intervals, and 20 minutes lifting weights.
I did 2 slightly modified rounds of workout #2 and then stairs for cardio!
I didn’t follow today’s schedule workout as listed but got a combo of interval cardio & strength training in for 40 min. Since I’m mixing everything up (and coming back from a few weeks of light workouts due to an injury) thinking about taking tomorrow off. But that’s the beauty of SSU, right? Modify as it fits to your schedule/needs! 🙂
swim day at the beach + Workout 2….
Steady state and core class today
I just finished 60 minutes of steady state between the treadmill and elliptical!
steady +workout 2 today 🙂
Didn’t get to do workout 2 yet today but excite to try it soon
Rest day today (minus the 6 flights of stairs at work!)
30 minute steady state and workout 2 completed today!
Cardio HIIT 20 minutes plus workout 2
Rest day today (sort of out of necessity because I had to come straight home from work and wait for the plumber). I’m actually looking forward to waking up early tomorrow for the Week 2 workout! 🙂
Oh my lord, Gina! Workout 2 is quite a beast. But I did my best and did about 2.75 rounds of it in 30 minutes tonight. I’m glad tomorrow is a steady state day!! My poor thighs will likely be screaming at me. 🙂
Workout 2 + 15 minutes on the elliptical. Three rounds. Whew. Those deadlifts were deceptively killer. Such a small movement but WOW! My bum was on fire! Loving it and eating super clean this week. Last week’s eats were a bit of a disappointment. Trying harder!
Love! To be honest, I was a little hesitant about this workout. With the images, it didn’t look so hard. But it was great! I was sweating lots after 3 rounds.
Looking forward to it again in a few days! 🙂
Struggled through the workout today. Lack of sleep from the night before, sure did impact my performance. Good thing I get a re-do of workout #2 later this week!
Today was a fairly easy day. I only had to run 3 miles, which was nice for a change. After that and some weights, I did 6 or 7 sets of a Wonder Woman workout. It was a good workout and got my blood going, but didn’t completely kill me.
today i did strict OH press, push press/power jerk/split jerk complexes, and 2 rounds of: 600 m run, 10 ring dips, 10 ring rows, 600 m run
Ran 3 miles and followed that up with yoga! 🙂
In-laws are in town today so it’s a rest day for me!
steady state and work out #2, I loved the push-up/side plank, knee tuck combo, will for sure be adding it to future workouts!
40 min sweaty and steady state run after work
I can tell I am going to be sore tomorrow after workout 2 and intervals… That good kind of hurt!
I did workout 2 today along with a lot of stretching!
geez mi-an i’m so bad at checking in! ok today i did the HIIT and your kettlebell work out!! so awesome!!
WO#2, a 20 minute high intensity Shaun T video, and a lovely walk with the dog and hubby! Woo that WO#2 – felt it!
So, I am a little behind, but I finally got in Work Out 1 today…and holy sweatness!
Checking in for a sweaty week 2 workout this morning. My shoulders are getting sore already from the shoulder presses. Woo!
Another barre class and some stretching! Have a swim on the books for tomorrow – Steady State!
[…] my skunk run, it was time for workout 2 and I absolutely loved ever single move of this workout. Gina did it again with this workout and […]
Week 2 week 2 yeah!
Did 25 minutes of hard cardio today, split between the rower and elliptical. It felt good to sweat!
The ab work has done a number on me!
Did some jump rope and 2 rounds of Wkout 2.
Switched up the schedule today and went to a 90-minute vinyasa yoga tonight. Loved the post about stretching!
I did a 20 minute run followed by Workout 2!
Beautiful evening in the PNW called for a couple rounds of workout 2 and 20 minutes of steady state (speed walking) outdoors!
Week 2 was but also good.
Workout 2 and 25 minutes cardio. So sweaty.
Today was an unplanned off day, but I was tired and had 13 hours of work so I prioritized rest. Back at it tomorrow with a plan to finish the week strong!
I completed 35 minutes of steady state on the treadmill tonight.
Today was a rest day. I was exhausted after getting back to “routine” post-vacation but I’m excited to get back at it tomorrow. And I just got a 10 day pass to a fancy gym with tons of classes so I’m excited to work in some fun options for cardio over the next week or so.
25 min HIIT on the treadmill + planks!
15 minute run followed by a volleyball match today.
This morning I got in 15 min on the treadmill and 3 times through workout 2. Finished up with 2 rounds of assist chin up and tricep dips. Those always kill me!
Just finished steady state for the day! Dinner tonight was grilled chicken thighs and cauliflower, rice, and the best kale salad in the world (you HAVE to make it immediately) from Angela at ohsheglows. It’s called “the best kale salad” lol