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
Workout 2 and 15 mins jump rope HIIT done!
intervals!
My strength workout out was quite subpar this morning. I did not sleep that well, which probably had something to do with it. Better something than nothing!
Did workout 4 and 20 minutes of walking hills on the treadmill this morning! Such a great workout!
[…] check in later this week to give my full review of Workout 4 and how sore I am! As well as my adventure making some pretty amazing Carrot […]
Barre burner on the agenda today!
I had to modify a lot of those moves but I completed it! Phew!
Workout 2/barre & ab burner today 🙂
Today I did some low-impact cardio drills followed by a good stretch. Feeling great!
Yoga class first thing this morning
Week 4 Workout and some light cardio early this morning. Long walk through Central Park planned for after work.
power walked to work 30 minutes today
Love the workout! Just wondering if we do it once through or up to 3 times total?
Thanks for a great Shape Up!
up to 3 times 🙂
[…] now, back to work! On the exercise front today, I’m planning to try the Summer Shape Up week 4 workout. It sounds like a good […]
Completed the workout in your barre video …..fantastic
Spin class before work. Long, yummy yoga this evening!
I felt great and did WO #4 three times through. And now I can’t walk straight. I went to Zumba to try to shake out the legs a bit, but those lateral lunges are killer on the inner thighs and in combination with the squat jumps?! Solid work 🙂 I also have to say I only fell in love with Zumba maybe three weeks ago. Prior to that, I’ve never really loved the class or instructor, but I found my girl who some how drags out every ounce of energy and makes me smile while I do it. I fully see why you love it!
Grit Plyo and bodycombat today
Did a spin class for HIiT
Steady + WO4
This morning I split 45 minutes of steady state cardio between the stairs and elliptical. Then I practiced vinyasa yoga 🙂
I did WO4 last night. I collapsed from muscle fatigue during the burpees of the second set. This whole getupinthemiddleofthenighttofeedbabyandmakesureshe’sbreathing is wearing my body out, apparently! I’m hoping to do a combination of sprints/HITT today!
I ran to the gym (1+ mi.) & attended a Body Flow class, then walked home.
A yoga tape and cardio via cleaning the house!
Yoga class directly followed by a 4-mile walk with a friend and her standard poodle.
Rest day for me today! Nice way to celebrate hump day 🙂
I am so sore… but at the same time it feels good (kinda). Today I completed a HIIT work out including abs, butt, and legs.
did Tone it up Bikini Yoga this morning!
Chest and bi’s today…feeling fatigued and fulfilled 🙂
I completed a 30-minute treadmill interval workout and worked on chest, biceps, triceps and core!
I did 2 Jessica Smith workouts from her YouTube channel.
i love her videos! peanut is so cute 😉
I did a 45 min tempo run on my treadmill at a 1% incline for my steady state this morning. I pushed the pace a bit, so feeling it!
Cardio interval class at the gym: push ups, squats, chest presses, crunches all mixed in with some step. Good times.
I completed 3 rounds of workout 4 during nap time today and will be playing an hour of volleyball tonight in my sand league.
Just did workout 4 and loved it! Best one of the ssu!
Tackled workout #4 today along with 15 min HIIT. I know I will be sore tomorrow!!!
I need to get some cardio in BAD so turbokick here I come!!! It was a long, very sedentary day at work and my legs want to moooove 🙂
45min steady state on elliptical – didnt realize how sore I was from WO4 til I stretched today. Love that feeling 🙂
That new Barre Burner was no joke! Plus cardio and ab work today
Did the barre burner – awesome workout 🙂 Plus a cardio dance class this morning!
5miles on the treadmill-I am drenched!
Wo#4 3 times through plus 10 minutes HIIT (bodyweight circuit) + 10 Minutes HIIT on the elliptical. WHEW-WEEE!
4.5 mile steady state run. So much summer sweat!
Tried something new for my steady state… 50 min. ballet barre class and really enjoyed it! Felt that toning burn the whole time. It was nice to mix it up!
This morning I did 20 min cardio then your Sweaty Monsoon (or something like that!) workout – I love that one and do it once every week or two to switch things up!
Did a 40 minute run/walk today. WO 4 again tomorrow!
4 mile jog for my steady state + I added in a quick 4 minute Tabata round of sprinting/walking at the end. Great way to start the day!
Today’s workout was a last minute Zumba class- it’s been months since the last time I took one and I has SO much fun!!
Body pump and body combat done today!!
Week 4 workout + easy 10 mile bike ride with my husband. Then gorged my face on enchiladas and ice cream. I feel amazing.