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. Justine on July 8, 2014 at 11:21 am

    WO#4 completed with a 3 miles trail run. Wow those pliรฉ squat jacks look a lot easy than they actually are! You are a workout circuit genius, Gina! You most definitely have a gift:) Thanks again for another awesome week of SSU!

  2. Tracy on July 8, 2014 at 12:08 pm

    Today was yoga and steady state for me ๐Ÿ™‚ A nice break after wo#4 yesterday!

  3. Alicia on July 8, 2014 at 2:04 pm

    Today’s a run at lunch….about 2 miles at a steady jog.

  4. Rose on July 8, 2014 at 2:51 pm

    WO 4 complete! 3 rounds with some modifications for an IT band injury. 20 minutes HIIT on the elliptical.

  5. Amy on July 8, 2014 at 3:04 pm

    one hour spin class, followed by a 30min walk on \the beach!

  6. Anna on July 8, 2014 at 3:15 pm

    Barre and a walk

  7. Courtney on July 8, 2014 at 3:42 pm

    Planning on doing steady cardio tonight – most likely a few laps around the lake nearby.

  8. Ashley on July 8, 2014 at 3:47 pm

    Did WO4 today and – whoa! I even had sweat dripping from my legs! Tried to get a picture to tweet, but the lighting wasn’t right so you couldn’t really tell just what a sweaty mess I was! (in a good way, of course! lol)

  9. Alexandra on July 8, 2014 at 3:48 pm

    3 rounds of workout 4 done! Loved the mix of strength with bursts of high intensity cardio!

  10. Abby on July 8, 2014 at 4:35 pm

    Rest day today for me! Plus a lovely 3 mile walk with the pup tonight!

  11. Kelster on July 8, 2014 at 5:42 pm

    Workout 2 and 2 mile run

  12. Kara on July 8, 2014 at 5:51 pm

    Did 3 rounds of workout #4 and HIIT on the bike. Tough workout, Gina! Thanks!

  13. Sandra F. on July 8, 2014 at 5:56 pm

    Just finished 3 rounds WO4 and 20 min HiIT. Those burpees are no joke. Killers and so are the pliรฉ squat jacks. My fave is the push-up to side plank! I feel stronger and great!

  14. Sassypants on July 8, 2014 at 6:17 pm

    Did Workout #4 for the first time today. Whew! Followed it with 10 min of jump rope and punching bag for my HIIT. Had to cut it short to get my poor sick pup to the vet.

    • Fitnessista on July 8, 2014 at 7:09 pm

      hope your pupper feels better soon!

  15. Kailey on July 8, 2014 at 7:07 pm

    20 minutes HIIT and 3 rounds of Week 4 Workout…super sweat fest!

  16. Sarah S on July 8, 2014 at 7:08 pm

    30 min of WO#4 yesterday! I’ve been limited on time with my work schedule, but it’s been great to get in some small bursts of activity! I’m sore today!

  17. Norma on July 8, 2014 at 7:12 pm

    Going to help teach boot camp today. I will be in charge of one of the 4 exercise stations. Should be fun with almost 100 people attending this free workout in downtown Los Angeles! I will get a workout and inspire others to exercise. Win-win!

  18. Kelly S on July 8, 2014 at 7:14 pm

    WO4 done! Loved it. 3 rounds and 20 minutes of the Frost HIIT. I’m so tired & sweaty, but I feel AMAZING! ๐Ÿ™‚

  19. Megan on July 8, 2014 at 7:27 pm

    I did 45 minutes steady state on the elliptical today!

  20. Jamie on July 8, 2014 at 7:27 pm

    glutes, hamstrings, stepmill intervals and stretching!

  21. Connie on July 8, 2014 at 7:29 pm

    Barre class today.

  22. Angela on July 8, 2014 at 7:37 pm

    Cardio Pilates video today

  23. Nikki on July 8, 2014 at 8:02 pm

    4 mile run plus 20 minutes on the elliptical!

  24. Katie on July 8, 2014 at 8:27 pm

    I listened to my shins and walked 4 miles today instead of running.

  25. Melodie on July 8, 2014 at 8:44 pm

    today was a rest day. just been stretching my legs every chance I get.

  26. annie on July 8, 2014 at 8:50 pm

    My workout included a 45 min HIIT workout video.

  27. Morgan on July 8, 2014 at 8:58 pm

    Sigh. Today I failed and didn’t complete my planned workout 2. I ended up doing a HIIT sequence last night, slept like garbage (my fitbit soda 3.51 hours?!) and I was feeling it. Hit the snooze and said sleep needs to be priority. Tomorrow’s a new day!

  28. Morgan on July 8, 2014 at 8:58 pm

    Sigh. Today I failed and didn’t complete my planned workout 2. I ended up doing a HIIT sequence last night, slept like garbage (my fitbit said 3.51 hours?!) and I was feeling it. Hit the snooze and said sleep needs to be priority. Tomorrow’s a new day!

  29. Vicki L. on July 8, 2014 at 9:07 pm

    Today I did weights and 7 miles on the treadmill at the gym. Since my run was even longer than last week, I technically ran out of my designated gym time to do any of the Wonder Woman workout, but I stayed just a little longer and got in three sets before I was a little too tired to keep going.

  30. Lindsey on July 8, 2014 at 9:12 pm

    Ran 3 miles today, the heat index was 100 degrees, so three was all I could handle!

  31. Amber conger on July 8, 2014 at 9:40 pm

    Wooh! Loved those burpees! Did 3 rounds of #summershapeup workout 4 and was a sweaty mess by the end!

  32. Kelli @HungryHobby on July 8, 2014 at 9:56 pm

    Yesterday I did workout 4 and the frost hiit combo man that was tough! Today was my first four mile run in a LONG time!

  33. Jessie on July 8, 2014 at 10:12 pm

    WO 4 – Done!!! ๐Ÿ™‚

  34. Stephanie on July 8, 2014 at 10:13 pm

    I brought back an old favorite today — the HIIT from WinterShape up week 3 and also did a lower body strength session. I did upper body yesterday, so SSU didn’t really fit in my workout split until later on this week. I am so excited to try it though!!!

  35. Sara K on July 8, 2014 at 10:17 pm

    Tue-got in 3 miles and 30 mins of strength!

  36. Kate on July 8, 2014 at 10:29 pm

    3 rounds of workout 4 plus 10 minutes of HIIT! Was supposed to have crew practice this evening too but it got cancelled due to a tornado warning…boo!

  37. Kaylin on July 8, 2014 at 10:30 pm

    30 min walk with the dog, 20 min HIIT, 2 rounds WO 4! Next time I’ll do the workout first then the HIIT, I ran out of energy after 2 rounds today!

  38. Laura T. on July 8, 2014 at 11:15 pm

    today i did strict OH press, power jerks & split jerks, and a met-con!

  39. Lauren S on July 8, 2014 at 11:41 pm

    Took an hour barre class followed by 20 minutes steady state on the treadmill. SSU is definitely keeping me motivated to work my hardest at the gym!

  40. Melissa on July 8, 2014 at 11:49 pm

    Yesterday was supposed to be a rest day but ended up walking with my husband and one of our dogs for 3 miles.

    Tonight was 30 minutes of WO #4 (loved it!), 1 round of the Frost HIIT (10 minutes) and a 10 minute walk with the pups.

  41. shaina on July 9, 2014 at 12:19 am

    I had high hopes of doing all 4 SSU workouts but this belly is KILLING me haha. We went for a family walk after dinner instead. ๐Ÿ™‚

  42. Faye Holloway on July 9, 2014 at 12:24 am

    I did 35 minutes steady on the stair master – I need to work on my steady state because it’s so much more of a challenge for me than intervals.

  43. Connie on July 9, 2014 at 4:51 am

    Rest day today.

  44. Joy on July 9, 2014 at 5:58 am

    Today I did plank (45 seconds) and pull ups. And I’ll be biking shortly

  45. Shani on July 9, 2014 at 6:15 am

    my weights are packed away because i am moving so i have been enjoying the sunshine with hour long walks on the beach

  46. Kate on July 9, 2014 at 6:23 am

    2×1 mile intervals this morning. Total of a 4 mile run. Getting pumped for the Boilermaker 15k this weekend!

  47. Kathleen on July 9, 2014 at 6:36 am

    5 miles yesterday!

  48. Kathleen on July 9, 2014 at 6:37 am

    Workout 4 complete! I am more sweaty and tired after this workout than yesterday’s 5 mile run!

  49. RachelG on July 9, 2014 at 6:44 am

    Did 3 rounds of the Week 4 workout this morning and going to an hour and fifteen minute Zumba class tonight at my favorite studio. I love double workout days. ๐Ÿ™‚

  50. erin on July 9, 2014 at 6:47 am

    yesterday i had quite a few things foiled. the dog didn’t want to run halfway through….the storm kept us from doing an hour walk along the trails!

    so this morning — nothing’s foiling my plans. we did a run/walk.. then i did about 25 minutes of a core routine. tonight we’re off to do some rope climbing!

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