Summer Shape Up 2014 Week 4 Workout

Welcome to Week 4 of the Summer Shape Up! Here’s what we have in store for our last week of this year’s challenge:

ssu2014 week 4 schedule

 Cardio guidelines: (feel free to adjust or shuffle as you need!)

20 minute HIIT: 30 seconds HARD, 30 seconds easy X 20

Steady state: for this one, increase your speed 1%  higher than your usual speed

Hill/sprint: crank up the incline for the first 10 minutes, adding resistance every 30 seconds until you reach your max. At minute 10, decrease your resistance by 1% and sprint for 30 seconds. Recover for 1 minute (slow pace; keep your resistance), and after that minute, decrease your resistance by 1% and sprint for 30 seconds. Repeat until you’ve finished your 20 total minutes.

HIIT Challenge: check out this Frost HIIT workout, or do your own plyometric moves for 20 minutes: 45 seconds on, 15 seconds off.

Steady: your choice! Power walk, jog, run or take a class you enjoy. Stretch or a recovery yoga class are great options, too!

Here’s what the Week 4 workout looks like including modifications!

Some tips:

If you need to finish the entire workout (including cardio) in one hour or less, set a max time for 30 minutes for this workout. 

Complete the circuit up to three times total. 

See if you can slightly increase your weights for the final week! Hopefully you’ve seen some awesome strength gains from this challenge. Keep up the awesome work and finish with the same intensity as the beginning of Summer Shape Up!

 

 

ssu2014 week 4 workout

Be sure to comment on this post every day this week with your workout to be entered in the Sabra giveaway! What did you do? How’d you feel?
Sending love, healthy wishes, strength and high fives for an AMAZING Week 4!
xoxo

340 Comments

  1. Bethany on July 7, 2014 at 1:45 pm

    monday = rest day

  2. Faith on July 7, 2014 at 1:51 pm

    I love plie squat jacks! I can’t wait to try this workout. Thanks!!

  3. char eats greens on July 7, 2014 at 2:05 pm

    A week behind on SSU, so I did week 3 workout today. Got through 4 rounds, plus to 30 seconds of cardio in round 5! PLUS, the 3 mins of planks (did 1 min of plank on hands, 1 min on elbows, then 30 secs for each side plank). Hubby said this was the hardest week yet and I agree!!!

  4. Emily on July 7, 2014 at 2:09 pm

    I meant to run this morning but I slept through my alarm. Oh well, you win some you lose some…May make it a doubleheader tomorrow with Week 4 workout and a spin class!

  5. Amy on July 7, 2014 at 2:13 pm

    Completed wo#3 today – 3 rounds!

  6. Crystal on July 7, 2014 at 2:23 pm

    Today is my rest day for sure!

  7. Marissa on July 7, 2014 at 2:44 pm

    Rest day = pilates class ๐Ÿ™‚

  8. Danielle J on July 7, 2014 at 2:54 pm

    body pump!

  9. Paige Callahan on July 7, 2014 at 3:25 pm

    Took a spin class for interval training today and taking a yoga class this afternoon with my favorite instructor!

  10. Kari F on July 7, 2014 at 4:24 pm

    Excited to do the circuit above today! I LOVE Sabra hummus too!

  11. Angela sim-Laramee on July 7, 2014 at 4:29 pm

    Made it through 2 rounds of WO4. Doubled my weights to 10lbs.

  12. Katie H. on July 7, 2014 at 4:47 pm

    Did a 20 minute tabata workout today.

  13. Ashley on July 7, 2014 at 5:27 pm

    I did yoga today! I am embarrassed/sad to say its been nearly a YEAR since my last yoga class. I don’t know how or why, but it always seems to fall by the wayside. Today’s class felt AMAZING and was JUST what I needed – both physically and psychologically/emotionally. Very refreshing!

  14. Megan on July 7, 2014 at 5:57 pm

    I did 20 min HIIT followed by 2 rounds of workout 4. Great workout!

  15. Kara on July 7, 2014 at 6:01 pm

    Today was a run/walk for me. Excited for w.o. #4 tomorrow!!

  16. Anna on July 7, 2014 at 6:13 pm

    Strength workout today

  17. Rose on July 7, 2014 at 6:29 pm

    Pilates class this morning!

  18. Norma on July 7, 2014 at 6:48 pm

    Took Saturday and Sunday off, so going to kickboxing class tonight! Bring it!

  19. Sydney@Project Sydney on July 7, 2014 at 6:56 pm

    2.5 rounds of WO4 + Frost HIIT! WOW!! definitely have the shoulder sweat too, Gina!

  20. Cara on July 7, 2014 at 7:33 pm

    Can’t wait to try WO4… Today I took my first ever RIPPED class! It was so fun (and confusing since it was my first class and I’m the most uncoordinated person ever:)) After doing WO3 yesterday my body is def in need of a active rest day tomorrow!

  21. Alexandra on July 7, 2014 at 7:37 pm

    Quick 5k run after work today- excited for workout 4 tomorrow!

  22. Nikki on July 7, 2014 at 7:56 pm

    Just did 3 rounds of workout 4 and 35 minutes of steady cardio! Loved the workout!

  23. Nicole Gardner on July 7, 2014 at 8:06 pm

    Long walk around the city on my off day.

  24. Kaylin on July 7, 2014 at 8:50 pm

    3 mile run, 1 mile walk with the dog and 15 min yoga!

  25. Laura on July 7, 2014 at 8:58 pm

    I finished 3 rounds of the week 4 workout, plus I ran sprints for cardio. I had a really proud moment this weekend when I ran a great 5 mile race and beat my first 2 time goals by a long shot. I feel that incorporating sprints into my workout routine has made a big difference for me. I was able to push my pace like I haven’t been able to in the past. I also had a great moment when playing volleyball: I popped up after a dive and made another big save for our team. I have to credit that to the burpee buy in last week. ๐Ÿ˜‰

  26. Jeanne on July 7, 2014 at 9:22 pm

    Did a youtube video that incorporated cardio, abs, and weights!

  27. Sara K on July 7, 2014 at 9:51 pm

    Did 30 min strength while on vacation!

  28. Katie on July 7, 2014 at 9:56 pm

    Rest Day! My shins really needed it!

  29. Brianna K. @ Hungy Gator Gal on July 7, 2014 at 9:58 pm

    I completed an upper body/ core workout + 15 minutes of rowing intervals today!

  30. Lauren S on July 7, 2014 at 10:15 pm

    I took an hour HIIT class at my gym this morning. It was taught by a 60 year old instructor and she was amazing, SO inspiring and very motivating!

  31. Katie Hood on July 7, 2014 at 10:18 pm

    Rest day today. Still fighting a lingering cold but hoping tomorrow will be loads better and I have plenty of energy to tackle workout 4!

  32. Kate on July 7, 2014 at 10:23 pm

    I did a 3 mile run today!

  33. Julie J on July 7, 2014 at 10:24 pm

    90 min yoga class today! Feeling sore but I definitely feel strong and energetic!

  34. Kelsey on July 7, 2014 at 10:37 pm

    Beautiful rest day today!

  35. Jessica C on July 7, 2014 at 11:15 pm

    Rest day full of chores and a yoga quicky. Ready to start w4 tomorrow bright and early!

  36. Stephanie on July 7, 2014 at 11:33 pm

    So, I am a little behind, but I got in a modified version of Workout #3 with some added upper body strength training today! Man, Gina, you seriously know how to kick my bootayyy!

  37. Vicki L. on July 7, 2014 at 11:43 pm

    Today at the gym, I did 6 miles plus weights and those darned leg lifts and reverse crunches. Later on in the day, I did a bit of walking with my sister at Navy Pier in downtown Chicago. We were there for a movie sneak peak at 7, so we took advantage of the nice weather and walked around a bit.

  38. Kaitlin on July 7, 2014 at 11:47 pm

    I did steady starmte today: 6ish mile hike carrying my 12ish pound 2 month old. Great cardio, leg, and stabilizing muscle workout!

  39. Amy Ramos on July 7, 2014 at 11:56 pm

    Boot camp class was this morning!!

  40. Jen on July 8, 2014 at 3:27 am

    Bodypump today!

  41. erin on July 8, 2014 at 6:47 am

    monday was a rest day.

    today i attempted a run but the dog wasn’t having it halfway through. but i did 3 rounds of workout 4. those burpee side to side. ugh.

  42. Emily on July 8, 2014 at 7:19 am

    3 rounds of WO4 with 15 minutes HIIT. I was nervous about the plie squat jump things, but felt surprising stable as I did them!

  43. Paige Callahan on July 8, 2014 at 7:52 am

    Workout 4 and hiit

  44. Becca on July 8, 2014 at 7:58 am

    Did Workout 4 plus HIIT (running + sprints with the dogs).

  45. melissa on July 8, 2014 at 8:05 am

    ready to workout today (:

  46. Bethany on July 8, 2014 at 8:19 am

    3 rounds of WO4 and only 10 mins of HIIT due to time constraints. But planning to run after work with a friend if we don’t get rained out

  47. Allison T. on July 8, 2014 at 8:43 am

    Late night session of WO4 (holy burpees!) + 20 mins. HITT on the treadmill… woke up a little sore, so squeezed in some yoga to start my long day — it felt so good!

  48. Shayna on July 8, 2014 at 9:10 am

    3 rounds of WO4 this morning and hoping to do the HIIT after work. Love/hate the burpees!

  49. Katie H. on July 8, 2014 at 10:50 am

    Will be walking all over Chicago today!

  50. Julie on July 8, 2014 at 10:51 am

    Ran 1+ mi. to the gym where I took a Body Pump class, then walked home.

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