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
checking out a new bikram studio tonight for my workout! I was planning on workout 3 but nap time has been taken over by freezer stocking and I need to get my stretch on as much as possible these last few weeks so yoga it is! I’ll get workout 3 in tomorrow when my Mom gets here for a few days and takes over baby duties. 🙂
Loved Workout 3! My favorite so far. Also got a long walk and some sprints in. I’m going to need a date with the foam roller tomorrow!
45 min. yoga session after 12 hour work day… Just what I needed!
I did workout three this morning – love those burpees! Wanted to follow it up with a run but it didn’t happen. Maybe I can talk my bf into going with me after work…
I did an arm routine I found on youtube, felt great!
3 rounds of workout 3 tonight!
I went to a muscle conditioning class today & ran 2 miles after!
Today I did 60 minutes of cardio between the treadmill and arc trainer
I no joke got to trapeze today on our vacation in Chicago! Missing this weeks workouts though!
I took a rest day today!
7.5 miles t running and walking. No workout 3 yet
Went for a run today! Looking forward to trying workout 3 tomorrow!
Grit plyo and bodycombat today!
Did some HIIT this morning, but I was fried from a run and a hike (and PT…..) from yesterday so it wasn’t amazing, but I did it!
[…] it was on to workout 3! This week’s workout is a lot different than the first two weeks and had more of a […]
Steady state done!
Monday was my rest day. Got in some quality couch time!
Yesterday I did my steady state run first with one dog and then another. I only had time for 5k but I did it as fast as I could!
Zumba and barre on the plan for today
steady run today (:
I love working my shoulders. I don’t know if they actually look any better, but I *feel* like they look better 🙂
Four rounds of Workout 3. I didn’t feel like it was as intense as the first two week’s routines- which must mean I am getting stronger. I love that I can complete 3 minutes of planks without stopping now. Pure progress.
Workout 3 plus 50 min jog in the sunshine!
got in 3 miles this morning!! so humid i had to walk at points, but mileage is mileage!!
Workout 3 completed! Felt stronger with the plank jacks today!
Wed-45min toning session this morning with evening run scheduled.
Today I did 10 minutes HIIT and 20 minutes steady state on the elliptical before a vigorous vinyasa practice 🙂
Did a 40 min tempo run on treadmill for my steady state workout early this morning (overslept from a late softball game the night before, so had to cut it short 5 min). Dreading the plank jacks on the menu for tomorrow!
I did 45 minutes of steady. I did 3 minutes on, 1 minute off and felt like that was still challenging trying to keep a steady pace.
Love those plank jacks!! Feels powerful! Great workout, Gina!
Workout 3 today – 5 rounds plus 20 minutes on the elliptical!
This workout didn’t seem as “intense” but still good!
40 minutes of steady state in elliptical completed!!
4 rounds of workout 3. I hate shoulders bc mine are already bulky! 30 min intervals on elliptical
5miles outside!
For whatever reason, I couldn’t get the website to load. So I did 20 burpees, 22 minutes on treadmill, chest and shoulder weights with 3 minute plank.
3.6 mile run today. Haven’t run in a long time. And my right hip and ankle are throbbing 🙁
I attended Jillian Michael’s SummerShapeUp on Saturday and did two workouts. One with Jillian Michaels and the other with Tony Horton! I have been inspired and motivated ever since. Tonight is kickboxing! No sinking, just swimming along through week 3!
Just returned from a week in Key West, so I’m behind on the SSU workouts. Worked out a lot on vacation though–tons of biking and walking each day. A couple 40 minute runs and a crossfit-like workout. Today was a 40 minute run and abs. Can’t wait to try workout 3 tomorrow!
rest day for me today!
Just cardio for me today, I am going to do Workout #3 in the morning!
Did workout 3 today! I was a sweaty mess when it was done.
6 mile tempo run today! Was going to go out early this morning but then bagged it since I was sore and tired from workout 3, hiking and crew yesterday. Was dragging all morning and then I had a lunchtime meeting get cancelled at the last minute–I figured it was meant to be so I went out and got it done on my lunch break and felt much better all afternoon!
3 rounds of workout 3 plus some rowing, feeling good and sweat. Great workout!
Played sand volleyball and got in 5 rounds of workout 3 tonight, jumped rope for the cardio blast. Great workout, Gina! Week 3 is a total killer!
8 miles of walking. 3 rounds of workout 3. Plank for a minute and a half without breaking.
Did 5 rounds of Workout 3 and failed miserably on the planking because my arms were shaking!
Today I did 45 minutes on the elliptical, making the last 10 minutes a HiIT. Felt great and treated myself to half cup light ice cream after dinner!
I went on the elliptical for 45 minutes today!
Rest day today for me!
Whew! Workout 3 complete!