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.
Bike ride pull my LO behind me!
[…] workout was a 30 minute steady state. I got my handsome boyfriend, Tyler, to join […]
40 min brisk walk for my steady state. Felt great on my sore muscles!
Having to flex my schedule around work so I did the 30 min steady state today with a nice jog early this morning. It was glorious! I love a good steady state run. It’s a nice time to clear my head, enjoy nature and I feel amazing after. Woo!
Today ended up being just strength training thanks to a huge storm and lack of ac at the gym :/
Took a great hike with lots of hills!
An hour of walking with a baby strapped to my chest for steady state today!
Bootcamp class at my gym today!
Thursday: Workout 1 + Tone it Up Daisy Dukes workout
workout here i come!
Forgot to post Monday and Tuesday– but here’s the workouts!
Monday: 5 miles (steady state)
Tuesday: 10 minute warmup and shoulder/tricep workout
Wednesday: 25 minutes HIIT + workout 1
🙂
Alright well I have to admit I’m a liar – yesterday was my last day at work and an evening of packing because I’m leaving for Italy today (AHHH!!) so I didn’t get my 30 mins of steady state in yesterday. I did get up and get it in this morning through before our hours of travel!
Week 1 done again with 30 mins hills. My rear is already sore.
Haha, I mean checking in on Thursday for Wed and not Tuesday – whew, glad today is Thursday since I am not sure the brain will make it much longer!
Oh man, so sore from workout 1 (I did it yesterday). Think I need some steady state today to let my body relax a little! 🙂
today was kettle bell fusion for 30 minutes and 10 minute HIIT…
5 mile run this morning! Whew I am sweaty!
Today I’m going to take a barre class during my lunch.
I did my second round of workout 1 last night and doing a steady state 5mi run this evening (if we don’t have more storms) Love the FB group for motivation!
3.5 mile jog with the baby jogger this morning for steady state, since it’s supposed to rain the rest of the week!
Did some HIIT this morning, and man am I feeling it!
Did the 25 minute HIIT today, plan to take Saturday off! Definitely left sweaty..
My workout today was a short yoga session.
Excited for the day off today. 🙂 will probably still do a 30′ walk with the stroller and definitely some stretching/foam rolling during nap time
Today: long walk-recovery day!
I’ll be going to Bikram again tonight. (Which is always a challenge at 5:30 at night when I just want to put on sweats and hang on my couch!)
Getting in my steady state over lunch today since I couldn’t do it yesterday. I’m hoping I can manage since my legs are still sore from Monday!
I’ll be getting in a nice beach run today, followed by some much needed yoga. My arms are so sore from Workout 1, I love it!
I’m doing a 45 minute yoga class and using tomorrow as my completely off day.
I walked 4.5 miles pushing a stroller with my toddler and 4 month old, then came home and did your day 1 workout. awesome!!
Monday’s comment was a 10 mi. bike ride. (We were on vacation.)
Tuesday’s workout was Body Flow w/ a 1-mi. run to & from the gym.
Wednesday’s workout was an hour walk w/ the boyfriend & a mini barre workout right before bed.
Did a 5k run:)
I’m boxing this evening!
I went for a walk around the block this morning
Interval workout on Elliptical for 30 minutes and ab workout.
I went on a 3 mile brisk walk and completed a 30 minute weight training for my arms and core.
i’m planning on 20-30 mins of light cardio later this morning. 🙂
Spin class and strength!
Last night I did a beautiful (but tiring) 24 mile bike ride with a friend after work. This morning I took things a little easier with a 45 min at home Yogaglo flow.
Reading your Sparklecycle post and seeing the word “sore” describes my morning perfectly! Traded yesterday’s steady state for Workout 1 and 20 minutes HIIT – yowzers, what a great workout. Today will be steady state or rest. Love the workout and the mental challenge of the 20 min. HITT. Thanks, Lisa! You rock!
Went on a quick walk after dinner—-it was lovely:) so was the salmon we grilled, along with a side of potatoes and carrots=YUM!
I enjoyed some serious dance cardio last night as part of my rest day, got a little sweaty and had fun :). Ready for Workout #1 again today!
One hour of spin class today!
I moved my steady state to today (and my off day for tomorrow) and did a 45 min spin class this morning!
I hope to get in a walk today, but the weather is not promising where I am!
Can’t wait to kick my butt tonight with my workout!
I did workout 1 with hills on the treadmill today. Im a sweaty mess
Steady State day! Had a great run today!