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
Did a quick arm routine I found on youtube!
Rest day(:
Rest day today, did a nice leg workout yesterday. Ready for WO#4 tomorrow!!
Just a quick easy yoga routine! 🙂
Today, I did six miles (plus a little extra) in addition to some weights and abs. The ab workout was a little rough since I was still a little sore from yesterday.
Yesterday was supposed to be an hour of steady state because I rode my bike to work, but there was a huge storm in the afternoon and I had to get a ride home. So it was only 30 min. Today was an hour of Spinning.
HIIT today. A little sore from yesterday.
Speedy steady state after work – running from the afternoon rain!
Another barre class today followed by 25 minutes on the treadmill. This SSU community is keeping me accountable!
Yoga and upper body strength
Today was a steady state run. 3 miles.
Pure Barre today! I haven’t gotten around to Week 4’s workouts yet. I’ve been on a yoga/barre kick this week, and it’s working for me so I’m going with it!
Tonight was a 4 mile run with a great friend 🙂
Slow and steady 3 mile run today. Needed that alone time
Off day!
So i did a 30 min jog ended it with a 15 minute brisk ealk. Then did 1 round of the strength barre, total barre body, ab burner and workout 4.
easy run with xc team today – i’m planning on doing the total barre, ab burner when i get home! six flags today so a lot of walking!!!
rest day but I’m sure I’ll get in some stretches, especially at my desk at work.
started my day with 3 rounds of WO4 and hills (only had time for the first half of today’s cardio, i’ll finish up after work). friday is almost here!!!
Monday I ran 3.1 miles and foam rolled.
Tuesday I did workout 4 + 20-minutes of HIIT.
Yesterday was a rest day 🙂
[…] my post yesterday I’m going to give my review more in depth today about the Summer Shape Up workout 4 and share a delicious Carrot Cake Muffin […]
Today was an early morning at the barre.
4 mile jog, the intense heat is gone for the moment so it was a beautiful jog.
Is it already Thursday!? Today is a steady state day for me – probably some elliptical at the gym while listening to podcasts. It’s too hot/muggy to workout outside!
Today I am doing steady state on the elliptical and then a power yoga class
Completed 3 rounds of wo#4 followed by 20 minutes of sprints. This week is a tough one! Can’t believe 4 weeks has gone by so quickly!
Finally got to workout #4 today. All I have to say is –> wowza. Already can’t walk right.
Yesterday I did 18 minutes HITT before my daughter woke up from her nap. Hopefully today I’ll be able to get a run in. I have a race next month that I’ve hardly trained for.
40 minutes of steady state walking my puppy!
Today I did an hour of power yoga, the Vitality DVD from the Ultimate Yogi Challenge box set. Feeling so so good and enjoying your chicken/rice noodle/veggie stir-fry with spicy almond butter sauce for dinners this week- KILLER!
Today I did workout 4 + 16 minutes of cardio tabata
Did workout 4 again today, actually got through the whole thing 3 times! My burpees were pretty sad towards the end, but I’m really proud of myself!
Hour long crossifit class today!
1.5 hours of paddle boarding for the first time. Loved it!
work out 4 was full of exercises i love. jumping squats are a fun change to all the stationary squats ive been doing in my routine before SSU! i can’t believe this is the 4th week!! i always try to repeat the shape ups 2 times for a total of 8 weeks but i miss the daily check ins during the unofficial round 2 🙂
Did 3 rounds of WO4 in 30 minutes. Crazy workout. Couldn’t do the 20 min hills but will later!
Finally got to do workout ! Loved it, minus the burpees, they make me dizzy- womp womp- so I do about 12 very slowly. Did 2 rounds and a HIIT Blitz, loved it, nice and sweaty workout, back at my desk all kinds of red flushed!
Looking forward to doing the workout. Have family in town so its been hard this week. Maybe next week!
5.5 miles outside after a 12hour shift-not sure where the energy came from!
Got an amazing workout in on my lunchbreak!!
Cardio, Workout 4, and some yoga <3
Completed three rounds of workout 4 today – I probably could have done another half a round but I was so tired – and then did 20 minutes of Frost HIIT.
I was planning on WO4 today, but I decided a rest day was much needed. Went for a 30 min walk. WO4 I’m comin’ for ya tomorrow!
Today was 20 minutes of HIIT (Did your old Frost HIIT workout with 50/10 intervals) + 12 minutes core intervals!
I took an active rest day today and walked 2 miles around the Phoenix Zoo while pushing my 22 pound son in his stroller! Some movement is better than no movement!
Super tired today even after coffee = rest day!
I didn’t have much time at the gym so I did a quick elliptical workout!
Today was a HIIT workout and a good stretch.