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:
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!
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
WO#4 completed with a 3 miles trail run. Wow those plié 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!
Today was yoga and steady state for me 🙂 A nice break after wo#4 yesterday!
Today’s a run at lunch….about 2 miles at a steady jog.
WO 4 complete! 3 rounds with some modifications for an IT band injury. 20 minutes HIIT on the elliptical.
one hour spin class, followed by a 30min walk on \the beach!
Barre and a walk
Planning on doing steady cardio tonight – most likely a few laps around the lake nearby.
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)
3 rounds of workout 4 done! Loved the mix of strength with bursts of high intensity cardio!
Rest day today for me! Plus a lovely 3 mile walk with the pup tonight!
Workout 2 and 2 mile run
Did 3 rounds of workout #4 and HIIT on the bike. Tough workout, Gina! Thanks!
Just finished 3 rounds WO4 and 20 min HiIT. Those burpees are no joke. Killers and so are the plié squat jacks. My fave is the push-up to side plank! I feel stronger and great!
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.
hope your pupper feels better soon!
20 minutes HIIT and 3 rounds of Week 4 Workout…super sweat fest!
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!
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!
WO4 done! Loved it. 3 rounds and 20 minutes of the Frost HIIT. I’m so tired & sweaty, but I feel AMAZING! 🙂
I did 45 minutes steady state on the elliptical today!
glutes, hamstrings, stepmill intervals and stretching!
Barre class today.
Cardio Pilates video today
4 mile run plus 20 minutes on the elliptical!
I listened to my shins and walked 4 miles today instead of running.
today was a rest day. just been stretching my legs every chance I get.
My workout included a 45 min HIIT workout video.
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!
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!
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.
Ran 3 miles today, the heat index was 100 degrees, so three was all I could handle!
Wooh! Loved those burpees! Did 3 rounds of #summershapeup workout 4 and was a sweaty mess by the end!
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!
WO 4 – Done!!! 🙂
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!!!
Tue-got in 3 miles and 30 mins of strength!
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!
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!
today i did strict OH press, power jerks & split jerks, and a met-con!
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!
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.
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. 🙂
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.
Rest day today.
Today I did plank (45 seconds) and pull ups. And I’ll be biking shortly
my weights are packed away because i am moving so i have been enjoying the sunshine with hour long walks on the beach
2×1 mile intervals this morning. Total of a 4 mile run. Getting pumped for the Boilermaker 15k this weekend!
5 miles yesterday!
Workout 4 complete! I am more sweaty and tired after this workout than yesterday’s 5 mile run!
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. 🙂
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!