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
That workout looks awesome! Can’t wait to try it tomorrow. Today is rest day with Salmon thawing for the meal plan dinner!
Even though today is an off day, I taught spin!
Got in this workout this morning and feel wonderful! The plan is to get my cardio via Zumba class tonight. 🙂
Resting today, can’t wait to try out the workout tomorrow!
Resting today, can’t wait to try out the workout tomorrow!
Easy walk today. Can’t wait to try the workout tomorrow!
Was able to get through 3 rounds yesterday – yay! I was afraid I wouldn’t get through 25 burpees but I did and with a push-up-woot woot! But struggled with the 3min plank. Definitely will keep working on it. 😉 Then took a Zumba class. Today is a rest day!
Looks like a fantastic workout I did the elliptical!
I warmed up with 17 minutes steady state on the treadmill before completing a 60 minute total body strength class.
I’ve got a cold today, but will be back at those burpees tomorrow!
had to unpack everything in my car so lots of heavy lifting in the summer heat
Yesterday helped a friend move and did some heavy lifting!
5 miles and 5 rounds of workout 3 today. I am literally dripping sweat!!
Team taught BODYPUMP this AM!
Ouch burpees! These workouts are getting good haha. I did week 4 day 2 of couch to 5k and worked shoulders for today’s workout.
I completed WO#1 today and got almost to 4 rounds (just shy with the .25 run). I loved this workout!!!
Rest day today, may be a walk with the baby and a much needed stretch
Rest day today, played in a 3 on 3 basketball tournament over the weekend…I’m a little sore. 😉
I am feeling so energized! My body feels stronger already! Thanks so this awesome shape up. I will be doing week three work out with a nice walk. Looking forward to it. Have a great day!
That 3 min plank at the end is going to kill me. Today was a scheduled rest day, but I got in a 30 min Yoga Meltdown DVD this morning to stretch out my muscles from yesterday’s long run. Planning on walking a couple miles after work. Feeling good!
Today is 40 minutes steady state on the bike. This week’s WO looks tough!!
Did 3 rounds of workout 3 and 10mins of cardio before work!
i went for an hour long walk today
Today’s workout was 1 hour of outdoor bootcamp.
5 rounds of workout 3 plus 10 minutes cardio.
Vaycay in Chicago this week, but got in 10 min planking and 100 squats, push-ups, and sit-ups
going for a walk as soon as the nugget wakes up from his nap! excited to try workout 3 tomorrow!
Is there we are checking in for the giveaway? The link is not active from this post. Facebook check in is extra too right? Went to my first kettlebell class today. Loved it!
Today I did the new SSU workout 3 + 10-minutes of the Arc Trainer!
I got in a leg circuit with weights today and will be ending my day with yoga to stretch it out. Week 3, here we go!
Got through 4 full rounds and planked all but 15 seconds of the 3 minutes!! WOW did I work up a sweat!! Feel great!
Ended up doing HIIT last night on the air dyne and taking today off. Spent all day Saturday walking around DC doing a fundraiser scavenger to raise money for a friend’s sister battling breast cancer.
Just did 4 rounds of workout 3! Its a good one!
3.5 rounds of wo #3. This is my favorite one yet!
Was going to use today as an off day but I got done from work a bit early and had 30 ,I mutes to spare sp I ran a quick 3 miles- felt fabulous and was just what I needed after a long Monday!
Completed a pilates/yoga class tonight!
Lots of walking around with the family today!! Tomorrow is day 1 of Workout 3. Woo Woo
Rest day!
Ok, so Week 3, Day 1 was going to be a rest day, but a couple of unplanned free time turned into a 20 minute tempo run and 3 rounds of Workout 2! Woot woot!
I switched today and tomorrow and did my steady state on the bike. It felt great! Looking forward to knocking out Workout 3 tomorrow!
3 mile walk today. More than a little afraid of this workout.
[…] was so excited last night when I saw the new workout for this week. I know it is going to be the best one yet and I know it’s going to make me […]
Today I ran a mile and walked two. Then, I got through almost five rounds of workout three today and it was a beating! I loved it 🙂 Can’t wait to do it again later this week!
Oof, this one was a killer. I got 3 rounds in, plus 20 minutes of cardio on the AMT.
Can’t wait to try week three workout tomorrow!!
I ran for 15 minutes on the treadmill and then did almost 5 rounds of Workout 3 (everything but the last cardio)! So great and sweaty.
Can’t wait to try workout 3 tomorrow! Today was a rest day for me
Took a yoga sculpt class tonight!
Took today off- spent all day yesterday cheering for my husband and friends at the Steamboat Half IronMan. I was sooooo unprepared nutrition wise. I had a bagel and peanut butter with me and some snacks, but after 7 hours of standing and walking in the sun I was wishing I could eat the athlete’s Qdoba :). Looking forward to working out tomorrow!
I did one hour of cardio and 3 rounds of workout 3!