Summer Shape Up 2014 Week 1 Workout
Welcome to this year’s Summer Shape Up!
Let’s start Week 1 off with a bang, shall we?
Here’s the workout plan for Week 1:
As always, this is just a suggestion and you can shuffle the schedule around to accommodate your unique needs and preferences.
Some advice and tips:
-HIIT is an advanced cardio technique. If you’re a beginner or recovering from an injury, do steady state instead. The goal is to work up to 30 minutes of steady state cardio on most days of the week before attempting any type of interval training.
-If 5 days of workouts is too much, skip the steady state on Sunday and enjoy a nice stretch instead
-While I’m happy to provide modifications and progressions of each exercise, please keep in mind that these workouts were designed for the average gym-going Jane, looking to amp up her current routine. As always, check with a doctor before making any fitness changes and honor your body. Modify as you need to, and if you need help along the way, please leave a comment below or in the Facebook group.
Cardio:
20 minutes of HIIT: 20 minutes alternating between 30 seconds easy and 30 seconds HARD (sprint). You can do this for any cardio of choice: running, power walking, jump roping, spinning, dancing… 🙂
Steady state: warm up for 5-7 minutes and perform 30 minutes of steady state cardio of choice. You can take a cardio class you enjoy -I’d avoid one incorporating interval training- or go for a run or walk.
Hills: for 20 minutes, crank up the incline each 30 seconds until you reach the top of your personal hill. Maintain that incline for 1 minute and lower the incline back down and repeat until 20 minutes have passed.
25 minutes of HIIT: warm up 5-7 minutes and then complete 25 minutes of 45 seconds easy, 45 seconds HARD. It’s a nice short workout day, so if you feel great, try to push yourself!
Stretch and steady state: foam roll, stretch and if you’d like, get in some steady state work.
Here is your Week 1 workout. It’s intended to be completed circuit style, moving quickly from one exercise to the next. There are 10 exercises, so set a 30 minute cap for yourself and do as many rounds as you can in 30 minutes. Aim for a max of 3, but I say to cap it at 30 minutes so that you still have time to do your cardio per the workout plan above. (If you’d like to do 3 rounds and have the time to complete them in addition to your cardio, by all meals, go for it! I put the time cap there to keep full workouts less than one hour.)
Be sure to check in below with your daily workout each day for week 1. This will be your giveaway entry for this week, too!
Hope you enjoy the workout <3
(Check out the text in the pic below for modification and progression ideas)
Let’s go!!
xoxo
Gina
Now it’s time for our first SSU2014 giveaway, courtesy of our sponsor, Reebok!
Reebok makes a lot of my favorite fitness products -I’m wearing a Reebok tank and my beloved Nanos in the workout photos above- but my latest obsession is the Skyscapes. They’re the perfect “everything shoe.” I wear them to and from the gym, running errands around town, and during the days I know we’ll be walking a lot but want a more stylish option than the usual tennis shoe. Skyscapes are made out of the same material used to construct bras, giving them an awesome two-way stretch, and they’re also SUPER light. I love taking them for traveling since I know they won’t weigh down my suitcase.
Reebok kindly offered three pairs of Skyscapes in the winners’ color and size preferences (pending they have them in stock).
To enter, leave a comment below with your workout EVERY DAY this week! That’s right, you have up to 7 chances here on this post to enter. You also get bonus points for Facebook, Instagram and Twitter check-ins (#summershapeup @fitnessista @fannetasticfood ). I’ll be picking the lucky winners next Sunday, June 22 and announce here on the blog June 23, along with the week 2 giveaway details.
Can’t wait!
Ooooh yeah! Summer has finally arrived!
Looking forward to mixing up my routine!
So excited!
fun fun!!
I’m in! I need to add to my routine.
The schedule looks great and I can’t wait to try Summer Shape Up. Do you have any suggestions for the hill workout? I’m an at home exerciser and I do not have big pieces of cardio equipment.
I’m just gonna do it with a real hill or some stairs, if you have access to those. Not quite sure how to adapt it but I’m gonna try.
yay!!!!!!!!!!!!!!!!!!!! 🙂 🙂
I’m so incredibly puuuumped for this! Love the graphics and colors! 🙂
excited to get started!!!!
looking forward to it!
Whoo hoo!
Yea! I can’t wait!
This will be my first Shape Up challenge! I did a little of the winter shape up about a month ago, so I’m pumped to get involved during the challenge this time :). I’ll be posting my progress on Instagram, @joyfit90
So excited!!
I’m so excited to get this thing going! I am blogging about this challenge today in hopes more people will get on! 🙂
This is my first shape-up! Very excited! Thanks so much for doing this!
I’m ready!
Can’t wait!
Ah I am so excited! co9uld you describe the crunch more?
sure! you’re seated up with a flat back and feet on the floor. come back to a point where you feel your abs kick in and crunch here with arms overhead or out in front of you
thank you!!
Any tips for HIIT in the pool?
yeahh!!! i would alternate between slow movements and super fast movements. if you do water aerobics, try jumping jacks slow and quickly without touching the bottom of the pool for your hard interval
you can also do this with pool jogging, rocking horses and cross countries
This looks great! I was wondering how I should modify it for more of a beginner– I’m not used to working out 5 days a week yet. Should I do less time in workouts? Or skip a workout? I don’t want to overdo it the first week… Please help! thanks!
great question- thank you for putting this out there! the moves in workout one are beginner friendly, especially if you move slowly and follow the low impact options. if you have not done hiit before, i would substitute it with easy steady state or skip it all together. skip the saturday steady state for sure and you have only 4 days of official workouts.
a great beginner plan would be:
monday: off
tuesday: workout 1 (cardio after is optional)
wednesday: steady state
thursday: hiit or steady state
friday: off
saturday: workout 1 (cardio after is optional)
sunday: stretch
Thank you so much!
So excited! Might have to get started on this tomorrow.
Thanks for creating this, I’m soooooooo excited! I’ve been injured for a while now so I’ll be taking this one a little slower than I have in the past, but that’s what is great about SSU you can easily modify for your needs! Any suggestions for a lower impact substitute for jump squats (I was thinking maybe just jumping jacks) would be awesome! I’ll be linking back to your posts as I make my own meal and fitness plans during SSU, thanks again!
regular squats will still get your heart rate up without the impact. xoxo
So glad you’re posting on Saturdays! Sunday is my prep day, so it helps with planning the week and grocery shopping. I love your Shape Ups!!!
Looking forward to this!
Hi Gina!
Thanks for creating the summer shape up program. I look forward to trying it. Can you describe the circle ab workout?
Thanks.
of course. you’re in the position in the photo (make sure fingertips point towards your toes) and draw a circle with your legs, keeping them as straight as possible. go 10 in one direction, 10 in the other. for more of a challenge, make a larger circle
Shape up!!!!!!! Please!!
I’d also like a description of what circle abs are.
So excited to try this out!!!!! Love reading your blog – big fan 😀
[…] best as possible I’m going to try and participate in the Summer Shape Up 2014 from Gina, the Fitnessista, which I’m so excited about because it’s been fantastic in […]
Looks amazing, as always!! Thanks for putting these together! Cannot wait!
This is my first time as well! Can’t wait to get started!
Awesome! The photos are really clear (except the crunch but I see you’ve already explained it more) so even though I’ll miss the videos, I still think this is really great and it’s wonderful that you make it free! Thanks!
I am psyched and do ready for another shape up! I feel like I am apart of a team!
Question: I can’t do stairs due to arthritis of the knee. What can I sub for the incline part of the workout?
Comments: I can walk at a slow pace for 15 minutes without too much pain, but I will try to do some HIIT intervals, as much as is possible for me. I mainly do knee and hip strengthening exercises as prescribed by my physical therapist, but I’m interested in adding some upper body strength moves as well. I’m not as young as probably many of the group are, but I will keep up as best as I can!
i would skip hiit intervals all together if your max cardio is 15 minutes right now. you want to be able to comfortably do 30 minutes of steady state before doing any type of interval training. (i’m adding all of these disclaimers and tips to the point tonight, but wanted to get the actual workout up early) stick with 15 minutes steady state cardio in place of hiit.
so glad you’re joining in!
I’m really excited for this Shape-Up! I recently moved as well & am itching for a challenge as far as exercise goes. Something to keep me busy & get me out and about in our new neighborhood.
Also, pictures/exercises are great, but to be honest, I’m going to miss the videos from last SU. You kept me going when I wanted to quit! It was always a challenge to keep up with you. But thanks for putting this together again!
aww! i wish i could have done videos again, too. it was too hard to coordinate our schedules being in different states and during the summer, when we’re both traveling often. it would have been a fall shape up 😉 we’ll definitely have videos again for winter shape up
where is the link for the meals? I don’t see it on the other blog you mentioned in your email. Thanks!
it wasn’t up yet when i sent the email. here ya go! http://www.fannetasticfood.com/summer-shape-up-week-1-meal-plan-grocery-lists/
Super excited to get started- I’m more pressed for time this time around. Is it very bad if I do the Circuit workouts in the early morning and then the HIIT cardio on my lunch break?
no, that’s perfect!
Do you have an alternative exercise for the jumping lunges and lateral lunges? Lunges are tricky for my knees…I’m super conscious of form and never let my knee go past my toes, but I end up feeling pain/grinding in my knees. I don’t have an issues with squats at all…. weird I know. Should I do those instead?
jumping lunge modifications are next to the photo above
you can definitely do squats instead of the lateral lunges!
I’m bummed. I thought I signed up to get the early emails….but I didn’t receive one and can only see the workouts….is it too late to get them?
check your spam folder. it should have been in there! by early, i mean you will get it friday so you can plan instead of monday 🙂
Love the lateral lunges. Always feel them the next day!
I’m really excited to get started, I loved last year’s summer shape up! I’m also very glad Monday is a rest day as we’re going on date night tonight so I don’t have to start swapping things about already. I’ve gotten into the bad habit of having a chocolate bar every afternoon while at work – I’m hoping that a new focus on clean eating and all the extra energy are going to kick that habit once and for all!
I only had 20 min (got up later than I intended) so I did 2 rounds. Still, it was a good burn!
Eppp! Im so excited to get started! Thank you Gina! This is always a great way to jump into summer! 🙂
Im in!
Checking in for day one! Can’t wait to get started!
Did ssu last year and loved it! So excited it’s back 🙂
THAT WAS KILLER!!! Going to work up to doing the 20 min hiit after-I’m wiped!
[…] workout plan was posted over the weekend as well. She includes great cues with all of her workouts that really […]
Looking forward to this afternoons workout!!!!!