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
yesterday was a rest day — but still had to walk the dog – twice (about 40 mins each)
today we did a 40 minute jog/walk then 5 rounds of workout 3… did the plank with a 30 sec rest at 1 1/2 minutes each session.
Did a TIU jump your heart out workout this morning…felt good to not run or spin for a change.
Have a great Thursday!
Workout 3 and a run complete!
Just finished close to 4 rounds (minus last cardio blast) of WO3. And 10 min HIIT on elliptical. Gina – I want to thank you because after a workout like that I would never push myself with a HIIT at end and I know it’s making a difference for me.
5 rounds of workout 3 plus 10 minute HITT on the bike trainer.
EASY & short run today b/c race is tomorrow! just something to shake it out (:
I haven’t been updating my workouts, so:
July 1st: I did SSU week 2 workout (= sweaty mess again – Gina, you are brilliant!)
July 2nd: took it as an ‘off’ day and hung out with the fam!
Wow burpees never seem to get easy! Completes 4 rounds of workout 3 today with runs around the block for my cardio blasts! I am a schweaty mess and feeling good:)
[…] time to finish up some last minute work! I’m also going to squeeze in the Summer Shape Up week 3 workout for a little lunch break pick me […]
Today was my week 1 rest day. I planned to do tomorrows workout today instead but there was no getting me out of bed this morning! Apparently I really needed the day off!
Workout done! Feeling awesome!
Took a yoga class and feeling sooo good from it.
Went for another run today! But I think tomorrow will be a rest day since it. was. sluggish.
today is a rest day for me!
I did 5 rounds in 25 minutes for wo#3 this morning and held the plank for all 3 minutes 🙂
I also did 10 minutes of HIIT on the stairs!
I feel really proud of how hard I pushed today! in 25 min, I completed five rounds of the circuit, except for the 5th cardio blast, and I used 20lb dumbells for all the weighted exercises. I’m definitely a little tremble-y in the arms right now, but feeling strong and proud.
I did 4 rounds of Workout #3, followed by 10 min of HIIT on the treadmill. Except as I’m typing this, I totally realized I forgot to do the 3 min plank at the end. Whoops! I’ll be making that up after work.
10 min on the elliptical followed by workout 3, only this time I didn’t bail out after 20 min and completed the full 25, better and stronger than Tuesday, and my 3 min plank was less of a fail. Baby steps.
Did flexibility day with some yoga today!
Did 4 rounds of workout 3 (felt stronger this time!), followed by some ab work, and 10 (dyyyying) minutes of HIIT on the elliptical.
I took today as a rest day. Feeling a little under the weather and had quite a few errands to run. I’m resting now and planning to spend time with the hubs tonight. Starbucks date and some shirt shopping. 🙂
That was tough! I managed to get in two rounds in the 25 minutes. My arms felt like Jello at the end. No pain, no gain! 😉
p.s. I also did 40 minutes of Pilates this morning.
Today’s workout was an hour long walk.
Workout 3 and Jessica Smith cardio workout completed.
Rode the bike for 30 minutes today. Planned to do workout 3 but totally slacked after going to orthopedic doctor due to knee problem. He said I have weak cartilage and am unlikely to be able to continue running half and full marathons like I have the last several years. I realize people have real health problems, but it was tough to hear. Nothing clears my head more than a good run, and I love the sense of accomplishment of crossing that finish line. He said I should take things slow and not push myself but plan to do shorter runs in order to be pain free. I love to cross train, but I am bummed!
Kara,
I can empathize with you. 3 years ago I was told the same about my knee. I still “mourn” occasionally that my running days are over. I’m enjoying spin and HITT and trying new things like paddle boarding and kayaking. I wish you well. Hope you find a way to channel your inner athlete!
Thanks for the encouragement, Cara! It’s good to hear you’ve found other activities to keep you happy; I know I will do the same:)
Today was an active rest day – an hour walk listening to comedian John Pinette. Laughter really makes the walking time go fast. 🙂
Took a long walk this afternoon, plus a nice long stretch session. Felt awesome!
I did 4 rounds of workout 3 (minus the last cardio) plus 10 minutes HIIT on the treadmill. So good!
HIIT and a 2 mile run for Thursday.
Just checking in! Did my workout + 30 minutes of HIIT. 🙂
[…] Wicked Bodyweight WOD via The Blonde Ponytail + 12 Minute Stability Ball Workout via Purely Twins + Summer Shape Up Week 3 Workout via […]
Just checking this stuff and planning to go 2 miles this weekend
Rest day today. Much needed…whew!
Just ran 3.6 miles. My legs felt like lead weights!
15 mins warmup on the Elliptical and an intense BodyPump class this morning!
45 minutes steady walk/run with hubby this beautiful 4th of July morning!
Rest day for me today, but I’ll be wandering around the city tonight, so that counts, right? 😉
Switched up my rest day, so doing steady state today. Soli Beat, my favorite cardio =)
40 minutes of steady state today!
I did workout 3 yesterday with 4 rounds of the center section and counted mowing the lawn as my extra cardio.
workout today was a 6 mile run.
Did a 30 minute cardio class from booyafitness yesterday. Taking on workout three again today.
Bodypump today!
JESSICASMITHTV extravaganza. A little strength, some Hiit and yoga abs to round it off. Happy 4th!
I would have loved to do my favorite yoga class for flexibility day but it was cancelled for the holiday 🙁 I did some cardio and stretched on my own 🙂
I did workout 3 today. Got four rounds in and also did HIIT on the stair machine. I feel great and am looking forward to out Fourth of July celebration today!
Rest day! I’m “actively” grilling out! Happy 4th!
Happens to be my holiday to work and my weekend. Working three 12 hr days in a row so i am being greedy and taking 3 rest days. Tried preparing by working out twice a day the past 3 days. Now if only I could stay away from the holiday goodies at work;)
3 rounds of Workout 3 and 7 miles of walking