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.
I went for a 2600m swim today! I love swimming so relaxing and fun 🙂 (ps discount this entry if the giveaway is not open to UK residents!)
Super busy day today but still hoping to get in round 2 of workout 1 later tonight!!
I did my steady state cardio today. I went for 45 minutes instead of 30 on a whim though. I was feeling ambitious!
My booty and abs are so sore today! Great workout!
ahhhh id love a pair of skyscapes!!
Steady state check in! I’m super proud of today, because I was really tired and all I wanted to do was take a nap during my son’s naptime. I let myself lie down for half and hour, but then I did 30 minutes of Soli Beat. So happy to still be on track with the program.
Just finished second workout for the week- off to walk the dog for my steady state. She’s loving the extra walks and I would really love it if I won a pair of skyscapes! Seriously Gina thanks for being so motivating!
I felt tired & spent from WO1 & hill intervals, but knew a run would shake out my legs. So glad I did it!
Today my workout was chasing my toddler who’s always on the go! 😉 I would love a pair of skyscapes!
Did workout 1 and 20 minutes of HIIT this morning!
I did 30 minutes of steady state and 1 round of workout #1 before needing to grab my little one from daycare. I will be completing rounds 2 & 3 tonight after he goes down!
Did 45 minutes of steady state today!
Today’s workout was mommy and me yoga in the park with a 1.5 mile run there and back!
I am so glad today is steady state cardio – boy are my legs sore!! Did 30 minutes of walking but plan on doing some deep stretching before bed tonight.
I did workout #1 today! Followed by 20 minutes of HIIT on the treadmill. Felt awesome to finish super sweaty!
Sore today from workout 1 last night! Planning on a run or a dance cardio dvd when I get home from work today.
Just finished 45 min of cardio and workout 1- whew! Great workout!
I ran for 50 minutes yesterday 🙂
I forgot to check in on Monday. I walked & played 9 holes of golf!
It’s Week 3 of my Couch to 5K training. That’s my steady state today.
Took yesterday off, making moves to do WO1 today!!
I did workout #1 during nap time on Monday and 25 min hitt today – feeling good!!
30 min run today. First one since December, holy wow that felt great!
Wednesday – 1 mi jog + 1 mi walk + 50 min yoga 🙂
Did a combo of Purely Twins circuits for some arm/ab and HIIT!
My booty is burning today after workout 1 yesterday! About to head to the gym for some steady state. I sure can’t WAIT to get some foam rolling in too!
Did a Jillian Michaels Shred class at my gym tonight (30 min class) and a quick weight circuit to follow.
Finished today’s workout and looking forward to stretching big time- I’m sore from yesterday!
Today, I did two rounds of the week one workout and 25 min of running intervals. I am trying to get back into outdoor running before I get married in August. One word, ROUGH.
Steady state (on the stationary bike), done!
Completed workout 1 today! Loved it!!
Checking in after workout 1 + hills. Three words : Oh. Em. Gee.
Did workout 1 today! Phew! What a sweatfest! Thanks!
I did spinning this morning. It was a lot of fun!
40 minute stroller run today!
1 round of workout 1 (still sore from Shred!) + a Tabata Thursday video from last year!
Today was a strength day for me! It’s been a while, so I’m feeling it already!
I did my 30 mins of steady state this morning, which was a jog with my dog and this evening I did 20 mins of yoga. I’m kinda sore from workout 1 but it felt so good to stretch it out. I really need to get a foam roller!
Checking in for Workout 1! It was cray-cray!!
Taught my 60 min spin class.
Taught my 60 min cycle class.
Rough night/day of sleep for my toddler keep me for getting in my workout today so. I will have to make it up tomorrow!
Today my workout consisted of stepping up on chairs to take down posters in my classroom (1 more day!) followed by a HOT 2 mile run. I could really use some fun, new sneakers to wear around the classroom in the fall while I’m setting the room up for the new crop of kiddos:)
Ok, I’m not going to lie, I came home from work exhausted and really didn’t want to work out today. I ended up taking a nap, but everyone has been so motivating, that I set an alarm and MADE myself do my steady state today. Got in 4 miles!
A nice long steady state of toning up makes me feel good for this summer! (Plus an hour of spring cleaning window washing to add to the sweaty mess 🙂
40 minute walk this afternoon and a crazy fun dance party with my 3 year old nephew and Mom tonight for 35 minutes!
Went for a speedy bike ride for my steady state today, it was gorgeous here!
Today’s work out was a quick pyramid style workout and then a 15 minute HIIT session. I haven’t gotten around to w/o #1 yet. I hope to do so before the week is over!
I was stuck inside with napping kids this afternoon so I did the Winter Shape Up Week 4’s cardio with you on youtube! It was very tough!
Bodypump for this girl today!! Just getting into this program, and I LOVE it!