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
for my Tuesday workout: entire workout 3 and ten minutes of steady state cardio…I was ssswweeeaaatttyyyy after that! But it felt great! 🙂 my abs are already a little sore.
Early morning check in! I completed 4 rounds of the circuit. I bet I could shoot for 5 next time, now that I know the routine and if I go for distance instead of time in the cardio blast. I also found that “Pretty Fly for a White Guy” is the perfect length song to time the plank at the end. 😉
HIIT today, light abs. Changing the workout around so I’m not sore for Friday’s (hilly) race! And lots of yard work today – our first day with no rain!
[…] morning I dragged my pillow-loving butt out of bed to hit Summer Shape Up Workout #3 even though I reeeeealy wanted to stay in bed. This one was by far my favorite! Kettle bell swings, […]
[…] was to spend some of that time sweating. I grabbed the one pair of dumbbells we own and pulled up Gina’s Summer Shape Up Workout #3 on my […]
Just finished 3.5 rounds of WO3 and 10 min HiiT. Thank goodness it is a 10 minute HIiT because I was ready to be done lol. I feel awesome!
Body Pump and 15 mins steady state warm up
Got in a nice yoga aS and some steady state
Looking forward to getting sweaty (it’s unavoidable in today’s heat!)
Today will be hiit/interval work
Today I rocked 20 minutes of intense low-impact cardio intervals plus a nice stretch after. Mango-banana-spinach green smoothie for breakfast!
Went for a six mile run yesterday. I haven’t been running much lately so it felt really good to do more than a 20 minute treadmill session.
Mon-3 mi fast steady state run. Hot and humid!
Tues-Workout 3!! Couldn’t hold the plank for the full 3mins but I’m going to get there by end of the week!!
Switching the schedule around. I did workout 3 on Sunday. Ran 3.2 mi trail run this morning and taking Pilates class this evening:)
Love this
Bodybalance and bodypump today!
This was a good workout, thank you!!!
55 minutes of Pure Barre + an extra 2 miles of POWERWALKING in addition to my normal 3 mile (round trip) walking commute. Looking forward to interval cardio and WO3 today!
Yesterday, 10 minutes steady state (surprised myself by keeping a much faster than normal pace for the whole time) and workout #3. Cario Blast portion – how can I not jump rope for 2 minutes? Hard! 🙂
Today, some type of steady state over lunch!
Checking in for yesterday! It was a Pilates day for me!
Switching up the schedule today because I don’t have any weights with me. Trying out WO3 tomorrow, but today I hope to get in a 5 mile run followed by the Hardcore video from the ultimate yogi.
Oh my gosh… Just took my first ever barre class… Holy burn! Loved every second of it and bought a membership!! I went for a quick 15min steady state run afterwards just to shake my legs out:)
Today was a 2mi walk with my boys followed by an hour long spin class (my first postpartum one after baby number 2!)
After wo#3 yesterday, I was ready for my vinyasa yoga practice after 20 minutes of steady state on the elliptical 🙂
Did a 6 mile interval run. Hello marathon training!
Just did a three mile run then four rounds of work out 3! I was dripping sweat!
Happy July 1st!
I completed 4 rounds of WO3 and was able to hold plank for a full 3 minutes! Had the pear & pineapple green smoothie following workout…yummy!!!!
Had to be at work early today, so, I did an at-home workout (time-saver!). I really wanted to do workout #3, but with no weights, I did a couple of Fitness Blender videos —– SUPER SWEATY! Oh, yeah! I plan to (finally) do workout #3 tomorrow. Can’t wait!
So excited to do workout 3 tonight!! Definitely in need of it after 2-3 days of work being so crazy busy!
Ran 5 miles today!
I’m running and biking and feeling good despite the heat!
Nice spin session today
Completed WO3 with 4 rounds and jumping rope as the cardio portion. Followed up that sweat sesh with a nice kayak on the lake 🙂
Oh my gosh, Gina! Workout 3 was killer…but amazing! I liked the switch up of the burpee buy-in and plank cash-out. Great format. I’m sweating like a beast now and need a shower. But I feel so much more energetic than I did beforehand. My hubby and I are stay-cationing this week so I’m excited for the rest of the day. 🙂
I just left for a trip to Israel for the week, which is a huge bummer because this looks amazing! My goal is get full on whole foods and walk a ton each day! Doing this when I get back!
Completed a 4 mile run this morning, hope to complete workout #3 after work…unless the soccer game wins me over and I go to the bar instead.
Week 3 = SWIM!!! Pure barre class this morning, after yesterday’s 3 rounds of workout 2, my legs are noodles and I love it! 🙂 🙂
Workout 3 with 4 rounds of the center section, plus 13.5 minutes running (and then ran upstairs to get the baby who just woke up from his nap!)
Not feeling the greatest so decided to take a rest day. Yesterday I forgot to check in but I did half of work out 3 and 20 minutes elliptical. I could feel something coming on so I didn’t push it. Looking forward to finishing work out 3. It’s great!
WO#3 and 10 min. hiit done! Took quite a few breathers, so I hope to minimize those and increase my rounds. Great workout!
playing water polo tonight for steady state
20 mins of steady state plus workout three! i’m all noodly!
20 mins of steady state plus workout three! i’m all noodly!
I really needed a rest day this morning so that’s what I chose. I had hoped to get in a workout this afternoon, but I do not feel up to it. I hope to get to workout 3 tomorrow!
Did 3 rounds of Workout #3, followed by 10 min on treadmill at 4.5% incline early this morning. HOLY SWEAT BALLS. The plank jacks were brutal, and by the time I got to the 3 min plank, I had to rest for a few seconds about halfway through. Best kind of torture!
Did workout three this morning but lost track of how many rounds!!
awesome! I’ll be doing this one after work today at the gym 🙂
Yoga today!
Planked the whole 3 minutes today (with variations)!!!!! WHOOOO HOOOO!
Did workout 3 with 4 full rounds and ran 10 minutes this morning, feeling sweaty but accomplished!