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!
Today was my rest day.
Enjoyed a rest day today and an evening walk to and from dinner!
20 mile training run today!
Did 30 minute walk/run with my 20 month old in the stroller!! Felt great today…followed it up with 2 rounds of workout 2!
Just did a modified workout 2 because I’m in a hotel room for a conference – trying to keep up even through travel!
I took a class called “Bodystyling”. Among other tools, we worked out with dumb bells as well. It was great!
one hour spin class followed by some serious foam rolling!
3 rounds of workout 2 complete! I’ve been doing Insanity and sure noticed a lack of strength today! Time to get back to the weights!
Not sure what today will bring. Getting ready to hop a flight to key west for vaca, so today will likely be a rest day unless we end up biking later this afternoon. Def will be walking a ton (& doing some serious people watching on duval st!)
Today I did 3×1 mile intervals. Including warm up, cool down and recovery intervals, I ran 6 miles total.
Week 2 workout done! I kind of felt a little more intense/powerful this morning on the second go round. 🙂
Yoga this morning and steady state later today.
Went for a 45min walk/run along the Beach!
Today I did two of your Tabata Thursday videos!
CrossFit again today – It’s a mixture of 400m runs, burpees and toes-to-bar.
3 rounds of workout 2 complete, as well as 20 mins. on the treadmill!
Rest days are the best when they consist of a quiet morning walk with the dog 🙂
Did two rounds of workout 2, and am hoping to get in a walk after work today – hopefully the rain holds off!
going for a run this morning and possibly taking a class at our gym later tonight. trying new things!
3 rounds of workout 2 and 15 min steady state on the treadmill w/ an increased incline – great start to my humpday!
4Miles with friends
Did 45 minutes of Just Dance on the Wii in the Sweat mode and made sure to keep moving the whole time.
An early morning run of 4 miles and the Week 2 workout, 2 rounds on Wednesday.
I have a bit of an issue with the summer’s Shape-up. I “challenged” two friends to do the shape up with me. One of them bailed out before it started, but we agreed to meet with the other friend for the strength workouts (I train to run a half marathon in August, and am not fit enough to add HIIT after my runs). The first week went well, but this week I asked if we could do the first workout on Monday (because I was so over enthusiastic). She made some excuses and the workout did not happen. I asked on Tuesday and she had some vague plans for something else and the workout did not happen. I asked again for today and she made some excuses. I ended up doing the workout alone, but I felt like I cheated on her (I don’t know if it makes any sense, but we agreed to work out together, I just did not want to postpone again). And now I am a bit unsure if I should keep asking her any more. It sounds like she lost interest. Does anyone have any insight on what to do: should I just forget the workout parts and concentrate on other things to do with this friend?
Most of my friends are overweight and do not exercise. I guess I must have been a bit over-enthusiastic with this one (we have gone on leisure paced bike trips and jogging together occasionally in the past). I guess I just wish(ed) for a workout buddy too badly…
i would probably stop asking her. it seems like one of those things she said she wanted to do to spend time with you, but isn’t into working out or following a routine yet. i hope you can find a live workout buddy soon, but in the meantime you have thousands of virtual ones supporting you right here 🙂
xoxo
Many more walking miles covered in Florence today including a trip up the 400 steps to the top of the Duomo!
3 mile run and a short swim today.
Yesterday evening I walked for 45 minutes with a couple of jogs thrown in. I like walking at the park and it seemed everyone was outside exercising.
Workout 2 was a killer. My thighs and abs were burning.
going to get in my steady state today after work! Hopefully the weather will cooperate and I won’t have to use the treadmill 🙂
Workout 2 here I come! Have a great day everyone:)
Did Workout 2 and steady state cardio this morning! Feeling great!
Morning! Yesterday was a rest day for me. I plan to tackle workout #2 today during lunch.
I worked on olympic lifting drills today!
Not the greatest morning so I am going to tackle some miles on the treadmill tonight.
I missed entering yesterday, because I didn’t think I would get a workout it. However, my awesome husband offered to do dinner prep so I could go to the gym and do a body pump class! HOwever I learned that boxing and bodypump on days back to back may not be the best idea… My lower back and shoulders are screaming today!
This morning, I got in a 2 mile steady run and finished with a 10 minute walk to cool down. Hooray for getting back on the running “horse” so to speak!
3 rounds of workout 2 and a 30 min walk with the pup!
Bodypump 89 plus a 2 mile bike ride. I really love the way weights feel, I feel stronger after each class. BP is my favorite class, I try and get it in at least 3 times a week. I throw in a bike ride to the gym as it’s only 1.62 miles from my house. Feeling Strong 🙂
Did a 4 miles run today 🙂
Today is my rest day due to dentist appointment…
6 mile run in the heavy humidity of DC, then some pushups and planks.
it was yoga for me today
45 minute barre burn class to start off my birthday.
I had a very early spin class this AM, headed to the SD zoo later for a walk! 🙂
HIIT 15 min- working out in this heat made it feel like a 50 min HIIT workout!
Week 2 Workout kicked my butt yesterday! Those lunge jumps are killer. At home yoga session this morning and some steady state planned for the gym tonight.
Much needed rest day!
20 minute barre workout at home and going to go for a 40 minute run a bit later!
Did a short cardio workout on the stairmill and then taught Bootcamp class!
Checking in for steady state today. I’m a group fitness junkie, love the energy, so kickboxing tonight!
Going to pull out the weighted hula hoop again for another hour. Then thinking about doing some burpees to get me ready for the warrior dash I want to do in August.