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.
[…] know, I am participating in Summer Shape Up 2014 created by two of my favorite bloggers, Gina from The Fitnessista and Anne from […]
Did an oldie upper body workout before closing on my new house!!!
Workout 1 finished! Looking forward to more this week!
Today was a Pilates day for me! Looking forward to trying WO1 later in the week!
I snuck in a quick Barre3 workout before work today! I can’t wait to try this one out though – it’s on the calendar for tomorrow.
Tonight’s workout was an hour long, muscle shaking Pure Barre class.
Rest day today. Looking forward to wo1 tomorrow 🙂
Workout 1 done!
Tried out workout 1 today!
Kickboxing was this evening! Excited for the rest of the week!
Feeling the legs after doing workout 1 and HIIT yesterday with steady state today. Had a nice run this morning!
Attempted workout 1 tonight and 20 min on stationary bike. Question: do you have any modification for the ab circles? I cannot lift my legs off the ground that long, let alone move them in a circle.
Did 30 minutes of elliptical today after yesterday’s killer Workout #1!
Today was a rest day. Looking forward to Workout 1 bright and early tomorrow!
Workout 1 complete!
Workout 1 was killer!! Especially inchworm.. feeling the burn!
Today’s workout was a 60 minute Tabata class.
Workout 1 is done! cant wait to keep up with everyone!
Workout 1 followed by volleyball tonight.
did 2 x workout 1 and 20 mins of HIIT workout. I was a sweaty mess after the workout and can definitley feel the burn in the legs.
Just gave Workout 1 a whirl and it felt great! Just did it twice and looking forward to increasing strength and endurance to finish a third!
Does drinking OJ and sleeping count as working out? I hope I don’t run out of “off” days before I kick this cold to the curb!
Planning to try out workout 1 and then do either a Grit class or a boot camp class, depending on who’s teaching… Got my instructor faves, ya know 😉
Today was my running day, so I did the steady state today…will do Workout 1 tomorrow.
I walked 2 miles during lunch today and was able to get one of my coworkers to join me 🙂
Yesterday I switched steady state for workout 1. I took a great Zumba class. This morning is workout 1 and HIIT!!!
had to switch it up a bit so I’m doing workout 1 today and can’t wait!
Got up early this morning to head out for a run – I was very tempted to stay in bed but am so glad I got up as it’s such a great way to start the day!
Completed a body weight strength routine based on workout 1 yesterday. And today I am checking off steady state cardio with some stroller power walking as soon as the babe wakes up.
75km bike ride ……and “Annie” was my workout
Kettle bell class at my crossfit box…..
easy run today & yard work! might take an easy class at our gym later!
Monday: 2 Mile walk!
Completed workout 1. Those inchworms are killer.
I had to switch up the schedule a bit, but I am bringing my workout clothes to work, so I can do workout 1 during my lunch break!
Did workout 1 yesterday and that squat jump/ inchworm combo is a killer on the quads! Today is going to be my rest day!
Today was kickboxing!
Love this shape up
Ok, I have to confess I ended up skipping the HIIT. I went to a LesMills Bodypump morning class. I just love Bodypump, and the instructor is so nice and cheeerful. I could not pass. Afterwards I was just too tired to do any cardio whatsoever.
I also have a yoga class with a new-to-me instructor tonight.
I’m on my way out the door to complete workout 1. I’m looking forward to a great sweat session.
Today was a yoga class for me and instead of taking the elevators at work I made sure I climbed the stairs! Back to workout 1 tomorrow 🙂
Another run day for me today!
[…] out Gina’s week 1 workout plan here and Anne’s meal plan […]
I did workout 1 yesterday…It was great! Fast paced and sweaty 🙂 I didn’t get in my HIIT but today I’m going to do a barre class and then get some cardio in after work.
Wednesday: ashtanga yoga
[…] Summer Shape Up Workout 1 and 20 Minutes HIIT (run/walk […]
Got in a 40 minute run this morning before the kids were up!
Done and done….yesterday’s workout was a good sweat session in the living room. Up today is steady state!
Tuesday’s workout was a 60 minute barre class at my gym!
Tuesday’s workout was an outdoor yoga class 🙂
And I can’t wait to start Summer Shape-Up, but am waiting until next week since traveling has thrown my schedule a little off!
30 minutes steady-state done! i did Turbofire Fire 30, my fave TF workout