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.
Two rounds of workout 1 and 20min of HIIT done this morning! It was a killer, that’s for certain 🙂
Week 1 workout done by 6:30am! 🙂 LOVE IT!
Did workout 1 today (those inchworms.. woah there…) and I’m hauling a bunch of merch today in 90+ degree weather so I’m counting that too!
Going to try Workout #1 at lunch today.
Baked oatmeal this morning – delicious!
Ok, went for a bike ride yesterday because I’m truly nervous about this workout! But I’m giving it a try this morning – let’s see how it goes!
Today’s workout is a 10K race! In feeling like 31 degree weather! Uck!
Whoop! Just did the workout and now really sweaty! 🙂
Workout #1 twice through and 20 minutes of steady state yesterday. The inchworms KILLED me! Planning for 20 mins of HIIT today and a nice stroller walk after work.
Workout 1 is great! Sore from the sprints!
6 sweaty miles today. It’s so humid here right now.
Monday, I did this following training :
– 31 minutes of elliptical
– 2 x 5 minutes of jump rope
– Summer Shape Up – Week 1 : 3 rounds
– 3 minutes of planks
– 15 minutes of stretching + foamrolling
Today’s workout was Denise Austin’s Bootcamp.
I did a boot camp class early this morning and now off to Body Combat!
3 hilly miles with the bambino in the BoB! (with a pit stop at the park)
I ran 3 miles on Monday. I’m going to the gym at lunch today and plan to do your 9 kettle bell exercises! 🙂 I’ll let you know how that goes! 🙂
Oops, I commented on the first post instead of this one today. So, re-post: today is my active recovery day, so I’m hitting an hour-long yoga class tonight!
Last night I did a German Body Comp workout with a twist – Day 1 at this link:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1185/German_Body_Comp_Training_with_a_Doublé_Twist.aspx
It ended up taking exactly 1 hour for my husband and I to complete (with warm-up), and it was killer! Definitely a tough one if you keep your weights challenging the whole time. So today, we will likely go for an easy bike or walk, stretch, and maybe do a bit of core work.
I went for a short walk/jog this morning because I was afraid it would be too hot later today here in New Jersey. It was 84 degrees this morning…
Worked Monday and Tuesday so getting a late start to SSU. 3 mi run around neighborhood followed by workout #1. Love the jumping lunges and squats… Got my heart rate up and hurts so good:)
Happy Hump Day! I started the day with the Sunrise Routine from the Beach Babe DVD 2. I plan on getting 30 minutes of cardio in later today in the pool!
Did workout 1 last night, it was killer! So glad to get back into a Shape Up challenge, thanks Gina!
Did my steady state this morning, so glad to get it out of the way!
Steady state this morning and killer barre class tonight! Although my legs are sore from WO 1, so we’ll see if I make it. 😉
Today was steady state with vinyasa yoga!
On Tuesday I did some rowing, burpees, strict press, push press, and split jerks!
I did workout 1 last night and WOW that was hard! Followed it up with 20 mins of HIIT, alternating boxing and sprinting. My shoulders are definitely feeling it this morning!
A 30 minute walk/run is on tap tonight after work. I have Erin Stutland’s soul stroll downloaded and will be using all of her awesome positive mantras to power through the half hour!!
Feeling great. Last night I did workout 1 and then a 20 minute HIIT that I found in a magazine that I love.
Wednesday: 30 minute neighbourhood run (hello killer hill!) and a leg HIIT workout!!!
Yay! This workout got me feeling energized!
Week 1 workout killed me last night only made 2 rounds!
Today I went for a 45min walk/run around my town
My legs are so sore from workout 1 yesterday….and I modified! Holy crap Gina. Def need that 30′ walk today!
I did my steady state cardio today!
Another sweaty workout! Love this circuit training!
This is my first time following a workout plan designed by a professional! Love that after day 1 I feel the burn in places that I wouldn’t normally 🙂
I’m going to try workout 1 today after work. Hopefully can make it through three rounds!
Walk around the neighborhood in the night. Also Zumba class for 50 mins, my legs were pretty sore today 🙁
I went for a run today. It was surprisingly not as hot as I thought it would be. I run the golf cart path at the course near my house before the course opens. I live 2 houses from the 9th tee box so I start there for a 2 mile run. There are some interesting hills so sometimes I walk.
Had to switch up the schedule of workouts so today was Workout #1 – a super sweaty one! Question – are you going to do any of the workouts as youtube videos? I love being able to print out and take to the gym, but I have also really loved the videos you post so I can follow along with the vid!
winter shape up will have videos again 🙂
bike ride to and from work (16km total), HIIT and some hot yoga.
I did a Pure Barre class today that left me sweating and smiling!
Yesterday was a light day for me– Pilates. Looking forward to tomorrow’s steady state!
I started my day off with an early morning 45-min “Burn Fat Boost Metabolism” DVD workout.
It’s 90 degrees that means a swimming workout for me!
Today is my rest day and it’s a rainy, stormy day here, so it’s the perfect weather to stretch in front of a good show!
Today’s workout was an easy day- 4mi walk. Maybe some yoga tonight!
today will hopefully be steady state (or as close as I get), we will be doing cross-country mountain biking for 1.5 hours.
and I forgot to post yesterday’s! Split workout, 1/2 hour at lunch of HIIT and 1 hour in the evening of HIIT alternating cardio and strength
Got sick in the middle of the night and still feeling terrible so today I rest