Summer Shape Up 2014 Week 3 Workout
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.
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).
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!
xoxo
Gina
[…] the Week 3 Meal Plan and Grocery Lists for those of you shopping this weekend, and Gina put up the week 3 workout plan – the specifics of the week 3 workout will be up […]
Dayumn! This looks intense! I feel sore just looking at it! Lol! 🙂
25 burpees?! AHHHH!
you can split them up 🙂
Starting week 3 early and using tomorrow as a rest day. Those burpees were killer:) Finished 7 1/2 rounds of circuit in 25 min followed by fast run around block and plank. Loving this workout! Thanks Gina for all your hard work! It is much appreciated!
awesome job on the workout! so glad you’re enjoying them too 🙂 xoxo
I’m documenting all the SSU Workouts to start this week! At 22 weeks preggers I’m going to have to modify a bit, but I’m excited for the workouts.
I really like that this time around, versus the Winter Shape Up that you are focusing a little more on strength, versus cardio.
Thanks for all your work on this!
thank you! congratulations to you and your family <3 let me know if you need help with modification ideas, too 🙂 xo
Thanks, mostly I’m just not lifting quite as much weight as I used to be able to. And before the babe, 25 burpees would have been fine, but I’ll probably have to take a break of two. 🙂
I really enjoy your site, and I know it’s a ton of work for you, but I can’t wait for your meal plans again, maybe in a future shape up. 😉
and that’s totally fine! do what you gotta do 🙂
my book has a ton of new recipes + full meal plans, too! i’m also hoping to get some ebooks out with more meal plans and ideas in there
Oh yeah…I can’t wait for your book!!
Today was an off day since no gym time, however, I am moving and it has been quite a workout! The new house has 2 stories. You never really appreciate how many shoes you have until you have to lug them all upstairs 🙂
Sunday Runday! It was a scorcher.
Completed 4 rounds this morning!
20 minute run and 3x through the workout 3 (only had 10 minutes instead of 25 minutes).
A little hiit and bodycombat today.
Switching the schedule around a bit. Rest day today!
did a 45 minute walk. then 5 rounds of workout 3….and i am indeed a sweaty mess!
This looks like a tough workout, but I am up for it.
Whoooo can’t wait to try this sucker!
Noooo, I was just thinking yesterday about the lovely lack of burpees so far in the workouts!! Silly question but is the cardio blast at number 6 part of the circuit and repeated each time? Or do you do that at the end of the 25 mins? Thanks Gine, I’m loving this year’s summer shape up!
I can’t believe it’s already week 3~ the meal planning is SO helpful!
Today is totally a rest day for me! If it doesn’t rain later I might take the dogs for a relaxing walk around the neighborhood 🙂
ready to do this!!!
Spinning & NYC walking today!
Today I did 45 mins of hills and various speeds on the treadmill. tonight is about an hour of yoga…It hurts during the workout but then I feel so great afterwards!
Jayne
[…] week 3 Summer shape up workouts and meal plans are up! I am so excited for this week’s workout. It looks like a tough one! I […]
5:30 am wake up call to give Workout 3 before a long day! I was able to squeeze in 4 rounds right before the 25 min. timer and ended with a jump roping circuit for something different… Felt great!
Walked this morning. Felt good!
Spin and tabata today. Piloxing tomorrow.
A few of the ladies from work and I get together to workout weekly. We are using these plans as our go to. Man do those burpees look intense! We are slightly behind and using Week 2 still, but I’m going into this week knowing those burpees are around the bend!
Rest day today! Getting ready for the new week of workouts and clean eating!
Burpees! I’ll be rockin this workout later today!
Ugh its been forrreverrr since I’ve done burpees. But I finished ’em!
Signed up for BodyPump after work! If I can’t make it in time, I’ll be trying out Week 3 Workout.
Oh, this looks though! I am going to thoroughly enjoy my rest day today and do this crazy workout tomorrow!
Slept through my morning workout (recovering from a cold) but will do either w/o 2 or weights tonight.
Yesterday I couldn’t help myself, so I did 15 minutes HIIT and then four rounds of WO2 (I loved loved that workout so much!) plus some additional strength moves (attending a wedding this weekend, so I want my arms to look gooooood!) Today is pure barre and some additional core exercises! Looking forward to WO3 tomorrow!!
Today I’m doing some interval training on the treadmill. Short and sweet!
Rest day today!
I did squats. Felt really good at first. But will eventually get used to it as time goes
Triometrics and NTC Abs!
I’m lacing up my shoes right now to start the workout. I’m looking forward to the burpees!
Starting this this afternoon!
Monday: 3.5mi run with double jogging stroller.
Yoga class and a nice long walk. Great way to start the week.
Today is a rest day, I love that you schedule that on Mondays. 25 burpees?! Bahh, tomorrow will be intense, looking forward to it and feeling sore already 🙂
Doing a HIIT workout today!
Today is yoga and a walk day.
Today is a flexibility day. Hoping to spend some time with Mr. Foam Roller tonight!
looks like a great workout; thanks Gina!
Gina, I won’t have access to weights to complete the exercises that require dumbbells this week. Can you suggest some alternative exercises that will kick my muscles butt without weights? Thanks!
mat pilates this am!
Swimming and scuba-ing! Felt so good to be in a pool!
Did WO#3 this morning…loved it!! I completed almost 5+ rounds in 25 minutes and finished with the full 3 minute elbow plank 🙂 Looking forward to doing it again this week!
Today was leg day for me, but can’t wait to try this circuit tomorrow. Looks killer!