Week 3! You’re halfway through the challenge… finish strong!

Here’s what the schedule looks like for the third week. Feel free to adjust and shuffle according to your unique needs and preferences.



ssu2014 week 3 schedule

10 minutes steady: if you are on a cardio machine, increase your incline 3% over your usual incline. If you’re running outside, maintain a faster steady state pace. It’s only 10 minutes; you can do it!

Steady state: take a class, go for a long run, walk, dance, spin, your choice! Aim for 45 minutes to an hour.

10 minutes HIIT: 50 seconds on, 10 seconds off x 10 rounds

Flexibility day: Yoga, Pilates, a long stretch or date with the foam roller

15 minutes steady: maintain a faster speed (more like a race pace or push speed) for this one!

Your Week 3 Workout is a liiiitle different than the previous two. Three fun words for ya: burpee buy in. 😉 Before starting this workout, you’ll warm up with moderate cardio (5-7 minutes). Then you’ll do your burpee buy in (25!). Next, set a timer for 25 minutes and blast through as many rounds of the circuit as you can in that 25 minutes. Follow with your 3 minute plank and any optional cardio (you can use the schedule above if you’d like).

ssu2014 week 3 workout

1) Dumbbell swing. Make sure to use a challenging weight, and hold onto it for dear life 😉 The movement for this comes from your core and glutes, NOT your arm. Power through your hips (“snap” your hips underneath you) and stop with the dumbbell at shoulder height. Kettlebell swings are a great option, too. If this doesn’t work for your shoulders, substitute another strength move that works for you that will increase your heart rate (jumping lunges or squat jumps are an idea).

2) Overhead press. Start with your arms at 90 degree angles and exhale to press them up overhead. Avoid clanking the weights together at the top. With control, lower back down to start. 

3) Weighted squat. Hold a kettlebell or heavy dumbbell at your chest. Weight is in your heels, core is tight and chest is lifted. Think about sitting down on an imaginary chair behind you. Squeeze to come back up. Want an extra challenge: try some split squats with one leg on a bench or stability ball behind you.

4) Plank jack. Start in a plank position with arms mat-width or a little wider. Jack your feet out as you lower your chest into a pushup position. Jump back to start. You can also walk your feet out and then pushup for a low-imact modification, or do regular pushups.

5) Tricep dips. Keep lifted through your hips and chest, and make sure your fingertips are facing forwards towards your toes. Bend your elbows back as you come into your dip, exhale to straighten. For extra challenge, lift one leg up. You can also do overhead tricep extensions instead.

6) .25 mile sprint/run/walk OR 500m row. Challenge yourself!

You should be nice and sweaty after this one 🙂 Be sure to check in with your workouts on the giveaway page (<—click here to enter. This link will be live Monday am) on Instagram and Twitter (#summershapeup @fitnessista @fannetasticfood). Here is your week 3 meal plan. Everything you need for Summer Shape Up is on the intro page, too!

Sending you love and wishes for an awesome Week 3!




  1. Jen on July 5, 2014 at 4:13 am

    20 min of HIIT and bodycombat!

  2. Justine on July 5, 2014 at 6:46 am

    Rest day today:)

  3. Jennifer l on July 5, 2014 at 11:33 am

    The 4th, my workout was a 6-mile run-gym closed!

  4. Tracy on July 5, 2014 at 12:33 pm

    I switched up sat and sun cuz Sunday is my regular rest day. I did 5 rounds of wo#3 again followed by a 3 minute plank. Looking forward to my rest day 🙂

  5. Julie J. on July 5, 2014 at 12:43 pm

    Took a nice rest day yesterday and amped up this morning with 4 rounds of WO3. Added Gina’s quick strength blitz (minus the leg portion). Topped off with 15 min on the elliptical. Can’t wait for next week’s lineup!

  6. Katie H. on July 5, 2014 at 12:45 pm

    Stretching it out today.

  7. Paige Callahan on July 5, 2014 at 1:33 pm

    Some steady state after a long night

  8. Katie Hood on July 5, 2014 at 1:57 pm

    Yooooooga today. It was fantastic. My back was feeling tight and now it is stretched out and feeling relaxed.

  9. Kara on July 5, 2014 at 2:07 pm

    Yesterday was HIIT and some round ball with the hubs–and I won! Today will be a strength and cardio combo before a family picnic.

  10. Abby on July 5, 2014 at 4:01 pm

    Workout 3 + 15 min HIIT today!

  11. Kate on July 5, 2014 at 8:10 pm

    12 mile run today!

  12. Kelster on July 6, 2014 at 12:29 am

    Saturday – 2 mile run. Lots of walking and Pilates.

  13. Justine on July 6, 2014 at 6:50 am

    Last rest day then off work for two days! Excited to see what you have in store for week 4:)

  14. Sandra on July 6, 2014 at 7:14 am

    Forgot to check in last couple days Friday was my flexible day and I did 1 hour run/walk. Yesterday was a rest day 😉

  15. Sandra on July 6, 2014 at 7:59 am

    Completed 4 rounds of WO3 and now a Zumba class! Bye bye WO3!!

  16. melissa on July 6, 2014 at 8:30 am

    forgot to check in yesterday – intervals with rowing, quick strength workout. today we’re off to hike!

  17. Paige Callahan on July 6, 2014 at 10:54 am

    Workout 3 and bike, sad spin class was cancelled this morning was going to go for HIIT, some paddle boarding later too!

  18. Jen on July 6, 2014 at 11:03 am

    Off day today!

  19. Becca on July 6, 2014 at 12:26 pm

    Workout 3 (5 and a half rounds) yesterday. I’ve been short on time this week so I haven’t done the post-workout steady state, but I did do an extra day of steady state with sprints, so let’s say I made up for it. 🙂 So sore today after Wkout 3!

  20. Jennifer on July 6, 2014 at 12:49 pm

    Jessica Smith cardio fusion. Summer shape up week 3 and Erin Motz yoga done. Workout 3 has been my favorite so far. Thanks for the butt kicking Gina.

  21. Tracy on July 6, 2014 at 12:57 pm

    Today is a rest day for me… I did a yoga podcast to stretch 🙂

  22. Hannah on July 6, 2014 at 1:51 pm

    I did some quick but sweaty tabata rounds this morning – looking forward to kicking this last week’s butt! 😉

  23. Katie H. on July 6, 2014 at 3:29 pm

    Did wo3. Feeling good! Ready for week 4!

  24. Abby on July 6, 2014 at 3:31 pm

    Rest day today is bliss! My quads and hip flexors are toast.

  25. Kara on July 6, 2014 at 4:00 pm

    I must say that workout 3 has been my favorite so far! Today was an active rest day: shot some hoops and took the pup for a walk.

  26. Megan on July 6, 2014 at 4:08 pm

    I did 20 minutes steady state on the elliptical followed by 5 rounds of workout 3 minus the last cardio set!

  27. Jennifer l on July 6, 2014 at 4:24 pm

    5 rounds of wo#3 with h 10 minutes hiit. Yesterday was a rest day, but we walked a gajillion miles looking for furniture. Ha. OK maybe not a gajillion miles……

  28. Lauren on July 6, 2014 at 4:47 pm

    24 mile bike ride to take advantage of the beautiful weather.

  29. Morgan on July 6, 2014 at 7:24 pm

    Week 1 steady state (40 mins kickboxing) done! Foam rolling now 🙂

  30. Becca on July 6, 2014 at 7:44 pm

    Got in a relaxing 45-min bike ride with the dogs. Legs feel much better now!

  31. Angela on July 6, 2014 at 8:00 pm

    3 rounds WO3 and 2 min plank

  32. Catherine P. on July 6, 2014 at 8:51 pm

    A nice relaxed walk today! Had a headache and so I took it easy.

  33. Julie J on July 6, 2014 at 8:59 pm

    FInished week 3 with a vinyasa yoga class!

  34. Marissa on July 6, 2014 at 9:05 pm

    Hiked all around Yosemite all weekend long for the 4th of July. Today was workout 3: 3 solid rounds of excruciating pain and now a walk with my husband. Here’s to another great week!

  35. Kate on July 6, 2014 at 9:25 pm

    Did workout 3 this morning and an easy walk with the dog this evening. Ready to rock week 4!

  36. Laura B @ FitMamaLove on July 6, 2014 at 11:53 pm

    Four rounds of WO 4 today and 10 minutes running! Really wanted to stop after 3 rounds, but pushed myself to finish the 4th!

  37. Sara K on July 7, 2014 at 9:49 pm

    5 mi forth of July race!

  38. Emily @ Emily Rocks the Road on July 8, 2014 at 8:59 am

    Took my rest day yesterday since I was traveling all day. Will check out workout #4 after work tonight, should be a doozy!

  39. » My Workouts – Week 22 on July 10, 2014 at 1:02 pm

    […] do something total body with strength training and cardio, so I got my sweat on with Gina’s Week 3 Workout of her Summer Shape Up program…which is pretty awesome by the way, and always […]

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