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 10, 2014 at 9:24 pm

    3 mi trail run this morning and 1 hr of legs at Physique and sculpt class. My legs will be sore tomorrow!

  2. Nikki on July 10, 2014 at 9:59 pm

    Today’s workout was a 4 mile run and 20 minutes on the elliptical plus lots of stretching!

  3. Ashley on July 10, 2014 at 10:42 pm

    So sore/tired from this week (work & workouts) – can’t wait for an “off” day tomorrow!

  4. Jennifer l on July 10, 2014 at 10:42 pm

    A nice 5.25 mile run today…. We had nice cool weather this morning-loved it!

  5. Jeanne on July 10, 2014 at 11:08 pm

    Did an awesome kickboxing dvd this morning.

  6. Nicole Gardner on July 10, 2014 at 11:27 pm

    Long walk and late night yoga. So sore from yesterday’s workout!

  7. Kelster on July 11, 2014 at 12:02 am

    Active recovery workout w today

  8. Danielle on July 11, 2014 at 12:37 am

    7 mile run with a few decent hills thrown in!

  9. catherine p. on July 11, 2014 at 12:50 am

    4 mile run on a rainy day!

  10. RachelG on July 11, 2014 at 6:39 am

    Final SSU 2014 workout! Dripping in sweat per usual. 🙂 <3

  11. Becca on July 11, 2014 at 7:27 am

    30 min hills on the bike yesterday. Legs were too shot after that and spinning to get in my WO 4, though!

  12. Bethany on July 11, 2014 at 8:13 am

    enjoying a rest day on this lovely friday. only had time for about 7 mins of hills/sprints yesterday morning so i did the whole 20 minutes after work. my primary cardio today will be the friday dance!

  13. melissa on July 11, 2014 at 8:14 am

    ready to start off friday!

  14. Tracy on July 11, 2014 at 9:11 am

    Body Attack and Body Pump new releases today!!! So much fun!

    • Fitnessista on July 11, 2014 at 11:06 am

      I CAN’T WAIT!

  15. Samantha on July 11, 2014 at 9:24 am

    WO #4 + HIIT 15 minutes, plus a walk with the dog.

  16. Tracy on July 11, 2014 at 11:47 am

    Today was a nice rest day for me 🙂 I did do some yoga and stretching!

  17. Sandra F. on July 11, 2014 at 11:50 am

    Did 35 min on stationary bike since I couldn’t do cardio portion of WO4 yesterday!

  18. Kara on July 11, 2014 at 12:25 pm

    Three rounds of WO4 plus 20 minute HIIT challenge! I feel great! Looking forward to a long, relaxing walk with the pup now.

  19. Jen on July 11, 2014 at 1:39 pm

    Bodypump this morning

  20. Laura B at FitMamaLove on July 11, 2014 at 2:00 pm

    WO4 and hill/sprints complete! Wow, that was sweaty!

  21. Melodie on July 11, 2014 at 2:22 pm

    this is an unintentional rest day today. i missed my alarm this morning. i had planned on a 4 mile run with 2 friends and i missed out. now my day is packed until very late tonight and a workout just isn’t in the cards.

  22. Jennifer L. on July 11, 2014 at 3:18 pm

    WO #4 with Hills/Sprints—DONE!

  23. Anna on July 11, 2014 at 3:44 pm

    Today is a strength day for me.

  24. Nicole on July 11, 2014 at 4:37 pm

    Enjoying an off day today, but will definitely get a walk in later tonight–just got the UP24 Jawbone and need to give it a go!

  25. alexis on July 11, 2014 at 5:43 pm

    this was killer! done today + 40 minute bike ride 🙂

  26. Molly@This Life Is Sparkling on July 11, 2014 at 5:52 pm

    Yesterday was workout 4 + 20-mins hills and sprints 🙂

  27. Molly@This Life Is Sparkling on July 11, 2014 at 5:53 pm

    Today I ran 4.5 miles outside in the sunshine.

  28. Paige Callahan on July 11, 2014 at 7:27 pm

    went for a two hour kayak ride today for fun since the weather was so nice! and a 35 min dog walk

  29. Nikki on July 11, 2014 at 7:53 pm

    Today I did 3 rounds of workout 4! Its a good one! So sad that SSU is over 🙁

  30. Megan on July 11, 2014 at 10:31 pm

    Today I did 20 minutes of the Frost HIIT workout and then 2 rounds of workout 4. So great!

  31. Kate on July 11, 2014 at 10:44 pm

    3 mile run yesterday

  32. Kelster on July 11, 2014 at 11:59 pm

    Week 4 workout and a 2mile run. felt really good today.

  33. Melissa on July 12, 2014 at 12:03 am

    Yesterday was a complete rest day (minus a very leisurely 20 minute walk with the pups) which included a massage. Conclusion from the therapist: My IT bands are TIGHT and I need to be more diligent with the foam rolling especially since marathon training officially kicks off Monday.

    Tonight was 30 minutes of WO#4 immediately after work. Don’t know if it was “fresh legs” or just increased experience with the workout, but I managed more reps each time on the 180 degree squat jumps, plie squat jacks and burpees. Success!

  34. Danielle on July 12, 2014 at 12:34 am

    Great yoga class to close out the week!

  35. Angela on July 12, 2014 at 12:46 am

    2 rounds of WO4 and an hour of recreational swimming today

  36. Sandra F. on July 12, 2014 at 8:32 am

    Just completed 3 rounds of WO4 with the HIIT challenge. I almost chickened out of the hIIT but made myself so it and so happy I did. I feel great. Thank you so much Gina for these awesome workouts and kicking my butt into shape!

  37. Erin on July 12, 2014 at 9:15 am

    Did an 1.5 hour brisk walk with the dog. And 3 rounds of workout 4.

  38. Justine on July 12, 2014 at 10:06 am

    Rock climbing outside at Logtown all day with good friends! Will finish up week 4 with WO#4 and run tomorrow.

  39. Anna on July 12, 2014 at 10:52 am

    Hiit and wo4 today

  40. Courtney on July 12, 2014 at 10:56 am

    Took yesterday off. Hoping to get in either WO4 or steady state in today.

  41. Kara on July 12, 2014 at 2:16 pm

    Went for a 45 minute run/walk. Unfortunately more walking than running due to knee. Having trouble accepting that my running days can’t be what they used to be.

  42. Angela on July 12, 2014 at 3:22 pm

    Rest day today!

  43. Nikki on July 12, 2014 at 4:28 pm

    Taking a much needed rest day today!

  44. Paige Callahan on July 12, 2014 at 4:36 pm

    did steady state today

  45. Bethany on July 12, 2014 at 5:53 pm

    6 mile run. Started way too late in the FL heat but it felt good to soak my legs in the pool afterwards.

  46. melissa on July 12, 2014 at 6:00 pm

    ended up going on a long run, was headed downtown and it was quicker to keep going for water/bathroom than to turn around…. motivation changed!

  47. Becca on July 12, 2014 at 8:27 pm

    Short on time today so just did two rounds of Wkout 4.

  48. Lauren S on July 12, 2014 at 9:57 pm

    5 miles of intervals on the treadmill today. Looking forward to workout #4 tomorrow!

  49. roshni on July 12, 2014 at 9:59 pm

    cardio class today!

  50. Kelster on July 12, 2014 at 11:35 pm

    Today should have been rest day. I did HIIT. Tomorrow I rest.

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