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:

ssu2014 week 1 schedule

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.


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… πŸ™‚

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!!



ssu2014 week 1

Now it’s time for our first SSU2014 giveaway, courtesy of our sponsor, Reebok!

reebok copy

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.

here to there dress (1 of 1)

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.


  1. Claire @ Keeping Up With Claire on June 13, 2014 at 2:33 pm

    Can’t wait!

  2. Amy on June 13, 2014 at 2:38 pm

    Ooooh yeah! Summer has finally arrived!

  3. Stephanie @ Whole Health Dork on June 13, 2014 at 2:44 pm

    Looking forward to mixing up my routine!

  4. Maryz on June 13, 2014 at 2:54 pm

    So excited!

  5. Brittany @ Delights and Delectables on June 13, 2014 at 3:27 pm

    fun fun!!

  6. Maria R. on June 13, 2014 at 3:53 pm

    I’m in! I need to add to my routine.

  7. Jenn on June 13, 2014 at 3:57 pm

    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.

    • Becca on June 15, 2014 at 1:00 pm

      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.

  8. RachelG on June 13, 2014 at 3:59 pm

    yay!!!!!!!!!!!!!!!!!!!! πŸ™‚ πŸ™‚

  9. Katie Hood on June 13, 2014 at 4:38 pm

    I’m so incredibly puuuumped for this! Love the graphics and colors! πŸ™‚

  10. nicole on June 13, 2014 at 5:25 pm

    excited to get started!!!!

  11. Amy Ramos on June 13, 2014 at 6:36 pm

    looking forward to it!

  12. Kara H. on June 13, 2014 at 8:06 pm

    Whoo hoo!

  13. Paige on June 13, 2014 at 8:27 pm

    Yea! I can’t wait!

  14. Joy on June 13, 2014 at 10:17 pm

    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

  15. Brianna on June 13, 2014 at 11:31 pm

    So excited!!

  16. Emily L on June 14, 2014 at 8:37 am

    I’m so excited to get this thing going! I am blogging about this challenge today in hopes more people will get on! πŸ™‚

  17. Stacey on June 14, 2014 at 11:12 am

    This is my first shape-up! Very excited! Thanks so much for doing this!

  18. Jay on June 14, 2014 at 12:30 pm

    I’m ready!

  19. Laura B at FitMamaLove on June 14, 2014 at 12:32 pm

    Can’t wait!

  20. masala girl on June 14, 2014 at 7:54 pm

    Ah I am so excited! co9uld you describe the crunch more?

    • Fitnessista on June 14, 2014 at 8:19 pm

      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

  21. Brooke on June 14, 2014 at 8:09 pm

    Any tips for HIIT in the pool?

    • Fitnessista on June 14, 2014 at 8:18 pm

      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

  22. Erin L on June 14, 2014 at 8:13 pm

    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!

    • Fitnessista on June 14, 2014 at 8:17 pm

      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

      • Erin L on June 14, 2014 at 8:30 pm

        Thank you so much!

  23. Michelle on June 14, 2014 at 10:25 pm

    So excited! Might have to get started on this tomorrow.

  24. Kelli on June 14, 2014 at 11:48 pm

    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!

    • Fitnessista on June 15, 2014 at 6:29 pm

      regular squats will still get your heart rate up without the impact. xoxo

  25. Kevie on June 14, 2014 at 11:58 pm

    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!!!

  26. Pua on June 15, 2014 at 1:21 am

    Looking forward to this!

  27. Sam on June 15, 2014 at 8:51 am

    Hi Gina!
    Thanks for creating the summer shape up program. I look forward to trying it. Can you describe the circle ab workout?


    • Fitnessista on June 15, 2014 at 6:28 pm

      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

  28. Keri on June 15, 2014 at 9:05 am

    Shape up!!!!!!! Please!!

  29. Justine on June 15, 2014 at 2:15 pm

    I’d also like a description of what circle abs are.

    So excited to try this out!!!!! Love reading your blog – big fan πŸ˜€

  30. Meal Plan & Fitness (6/14) - Hungry Hobby on June 15, 2014 at 2:52 pm

    […] 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 […]

  31. Natalie on June 15, 2014 at 5:29 pm

    Looks amazing, as always!! Thanks for putting these together! Cannot wait!

  32. Angie N on June 15, 2014 at 5:49 pm

    This is my first time as well! Can’t wait to get started!

  33. Becca on June 15, 2014 at 6:02 pm

    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!

  34. Maria on June 15, 2014 at 6:34 pm

    I am psyched and do ready for another shape up! I feel like I am apart of a team!

  35. Barbara G on June 15, 2014 at 7:39 pm

    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!

    • Fitnessista on June 15, 2014 at 8:21 pm

      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!

  36. Katie H. on June 15, 2014 at 8:54 pm

    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!

    • Fitnessista on June 16, 2014 at 1:37 am

      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 πŸ˜‰ we’ll definitely have videos again for winter shape up

  37. Mari on June 15, 2014 at 9:23 pm

    where is the link for the meals? I don’t see it on the other blog you mentioned in your email. Thanks!

  38. Nicole on June 15, 2014 at 9:39 pm

    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?

    • Fitnessista on June 16, 2014 at 1:35 am

      no, that’s perfect!

  39. Becky @ Goodness Grapevine on June 15, 2014 at 9:58 pm

    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?

    • Fitnessista on June 16, 2014 at 1:35 am

      jumping lunge modifications are next to the photo above
      you can definitely do squats instead of the lateral lunges!

  40. Michelle on June 15, 2014 at 11:27 pm

    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?

    • Fitnessista on June 16, 2014 at 1:06 am

      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 πŸ™‚

  41. Missy on June 16, 2014 at 7:20 am

    Love the lateral lunges. Always feel them the next day!

  42. Niki on June 16, 2014 at 8:17 am

    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!

  43. Becca on June 16, 2014 at 8:26 am

    I only had 20 min (got up later than I intended) so I did 2 rounds. Still, it was a good burn!

  44. Amanda Lynch on June 16, 2014 at 8:28 am

    Eppp! Im so excited to get started! Thank you Gina! This is always a great way to jump into summer! πŸ™‚

  45. Emily @ Emily Rocks the Road on June 16, 2014 at 8:28 am

    Im in!

  46. Jessica on June 16, 2014 at 8:40 am

    Checking in for day one! Can’t wait to get started!

  47. Christina on June 16, 2014 at 8:57 am

    Did ssu last year and loved it! So excited it’s back πŸ™‚

  48. Sara on June 16, 2014 at 9:08 am

    THAT WAS KILLER!!! Going to work up to doing the 20 min hiit after-I’m wiped!

  49. […] workout plan was posted over the weekend as well. She includes great cues with all of her workouts that really […]

  50. Stephanie on June 16, 2014 at 9:16 am

    Looking forward to this afternoons workout!!!!!

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