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. Morgan on July 9, 2014 at 7:11 am

    Workout 2 and 15 mins jump rope HIIT done!

  2. melissa on July 9, 2014 at 8:06 am

    intervals!

  3. Cara's Healthy Cravings on July 9, 2014 at 8:07 am

    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!

  4. Nikki on July 9, 2014 at 8:08 am

    Did workout 4 and 20 minutes of walking hills on the treadmill this morning! Such a great workout!

  5. […] 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 […]

  6. Sarah S on July 9, 2014 at 8:28 am

    Barre burner on the agenda today!

  7. Tori on July 9, 2014 at 8:55 am

    I had to modify a lot of those moves but I completed it! Phew!

  8. Jenny on July 9, 2014 at 9:20 am

    Workout 2/barre & ab burner today 🙂

  9. Sara on July 9, 2014 at 9:21 am

    Today I did some low-impact cardio drills followed by a good stretch. Feeling great!

  10. Anna on July 9, 2014 at 9:54 am

    Yoga class first thing this morning

  11. Nicole on July 9, 2014 at 10:03 am

    Week 4 Workout and some light cardio early this morning. Long walk through Central Park planned for after work.

  12. Shayna on July 9, 2014 at 10:04 am

    power walked to work 30 minutes today

  13. Kate on July 9, 2014 at 10:06 am

    Love the workout! Just wondering if we do it once through or up to 3 times total?

    Thanks for a great Shape Up!

    • Fitnessista on July 9, 2014 at 11:27 am

      up to 3 times 🙂

  14. […] 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 […]

  15. Krista on July 9, 2014 at 10:37 am

    Completed the workout in your barre video …..fantastic

  16. Practicing Grace on July 9, 2014 at 10:41 am

    Spin class before work. Long, yummy yoga this evening!

  17. Nicole F. on July 9, 2014 at 10:41 am

    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!

  18. Jen on July 9, 2014 at 10:56 am

    Grit Plyo and bodycombat today

  19. Paige Callahan on July 9, 2014 at 11:12 am

    Did a spin class for HIiT

  20. Samantha on July 9, 2014 at 11:20 am

    Steady + WO4

  21. Tracy on July 9, 2014 at 11:36 am

    This morning I split 45 minutes of steady state cardio between the stairs and elliptical. Then I practiced vinyasa yoga 🙂

  22. Kaitlin on July 9, 2014 at 11:50 am

    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!

  23. Julie on July 9, 2014 at 11:54 am

    I ran to the gym (1+ mi.) & attended a Body Flow class, then walked home.

  24. Lauren on July 9, 2014 at 12:09 pm

    A yoga tape and cardio via cleaning the house!

  25. Amanda on July 9, 2014 at 12:15 pm

    Yoga class directly followed by a 4-mile walk with a friend and her standard poodle.

  26. Alicia on July 9, 2014 at 12:22 pm

    Rest day for me today! Nice way to celebrate hump day 🙂

  27. annie on July 9, 2014 at 12:38 pm

    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.

  28. Alexa on July 9, 2014 at 12:53 pm

    did Tone it up Bikini Yoga this morning!

  29. Vera Gorica on July 9, 2014 at 1:07 pm

    Chest and bi’s today…feeling fatigued and fulfilled 🙂

  30. Brianna K. @ Hungy Gator Gal on July 9, 2014 at 1:17 pm

    I completed a 30-minute treadmill interval workout and worked on chest, biceps, triceps and core!

  31. Jennifer on July 9, 2014 at 1:23 pm

    I did 2 Jessica Smith workouts from her YouTube channel.

    • Fitnessista on July 9, 2014 at 4:33 pm

      i love her videos! peanut is so cute 😉

  32. Sassypants on July 9, 2014 at 1:26 pm

    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!

  33. Marissa on July 9, 2014 at 1:29 pm

    Cardio interval class at the gym: push ups, squats, chest presses, crunches all mixed in with some step. Good times.

  34. Laura on July 9, 2014 at 2:52 pm

    I completed 3 rounds of workout 4 during nap time today and will be playing an hour of volleyball tonight in my sand league.

  35. Eileen on July 9, 2014 at 3:30 pm

    Just did workout 4 and loved it! Best one of the ssu!

  36. Amy on July 9, 2014 at 3:45 pm

    Tackled workout #4 today along with 15 min HIIT. I know I will be sore tomorrow!!!

  37. Joci S on July 9, 2014 at 4:36 pm

    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 🙂

  38. Sandra F. on July 9, 2014 at 4:47 pm

    45min steady state on elliptical – didnt realize how sore I was from WO4 til I stretched today. Love that feeling 🙂

  39. Kailey on July 9, 2014 at 4:55 pm

    That new Barre Burner was no joke! Plus cardio and ab work today

  40. Diane on July 9, 2014 at 4:57 pm

    Did the barre burner – awesome workout 🙂 Plus a cardio dance class this morning!

  41. Amy on July 9, 2014 at 5:01 pm

    5miles on the treadmill-I am drenched!

  42. Jennifer L on July 9, 2014 at 5:02 pm

    Wo#4 3 times through plus 10 minutes HIIT (bodyweight circuit) + 10 Minutes HIIT on the elliptical. WHEW-WEEE!

  43. Zoe on July 9, 2014 at 5:37 pm

    4.5 mile steady state run. So much summer sweat!

  44. Allison on July 9, 2014 at 5:43 pm

    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!

  45. Rebecca on July 9, 2014 at 6:07 pm

    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!

  46. Kara on July 9, 2014 at 6:48 pm

    Did a 40 minute run/walk today. WO 4 again tomorrow!

  47. Ashley on July 9, 2014 at 6:50 pm

    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!

  48. Alexandra on July 9, 2014 at 7:18 pm

    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!!

  49. Tracy on July 9, 2014 at 7:27 pm

    Body pump and body combat done today!!

  50. kelsey on July 9, 2014 at 7:59 pm

    Week 4 workout + easy 10 mile bike ride with my husband. Then gorged my face on enchiladas and ice cream. I feel amazing.

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