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.

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… ๐Ÿ™‚

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

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.

1,052 Comments

  1. Jessica on June 19, 2014 at 12:21 pm

    I did work out 1 and the 20 min HIIT on Tuesday! I swam for the HIIT and it was awesome. Loved this work out! Challenging and interesting!

  2. Nicole F. on June 19, 2014 at 12:25 pm

    On Tuesday, I did workout 1 and instead of the HIIT, took my favorite Zumba class!

  3. Nicole F. on June 19, 2014 at 12:27 pm

    Wednesday was definitely active and I loved it. Twenty minute incline walking on the treadmill, 60 min. cardio kickboxing class that left me dripping, and an hour long walk after dinner with my mom to catch up ๐Ÿ™‚

  4. Jessie on June 19, 2014 at 12:28 pm

    Off day – but a beautiful day so went for a long jog on my local park trails.

  5. Tracy on June 19, 2014 at 12:28 pm

    Flipped Thurs and Fridayโ€ฆ. Did wo#1 and hills today!!

  6. Maria on June 19, 2014 at 12:29 pm

    Today I took a BodyPump class and ran 5 miles!

  7. Nicole F. on June 19, 2014 at 12:32 pm

    Monday and Thursday are going to be active rest days with 40ish min. walks for the pup!

  8. Chelsea H. on June 19, 2014 at 12:37 pm

    Run Club on Tuesday…got in a little over 3 miles and then did workout 1! ๐Ÿ™‚ It felt good

  9. Alicia on June 19, 2014 at 12:38 pm

    I’ll be doing this workout at the gym after work. No rest day for me today, I save that for Sundays ๐Ÿ™‚

  10. Caitriona on June 19, 2014 at 12:40 pm

    Today I took a Flywheel class!! Fun and sweaty workout!!

  11. Amy Ramos on June 19, 2014 at 12:40 pm

    I did Day 18 & 19 of an arm challenge. My arms hurt. I better have some bitchin biceps by the end of this shape up!

  12. Jennifer L on June 19, 2014 at 12:42 pm

    Today’s workout—-courtsey of FitnessBledner on YouTube:
    30 Minute HIIT and Abs
    15 minute Yoga FitnessBlender

    -These guys have some GREAT workouts! http://www.fitnessblender.com
    I highly recommend!

  13. Sara on June 19, 2014 at 12:48 pm

    Today’s workout was a barre class.

  14. Colleen on June 19, 2014 at 12:54 pm

    Grateful for the day off today! My muscles feel tired, but not too sore, I’ll definitely be ready to hit it again tomorrow.

  15. Samantha on June 19, 2014 at 12:56 pm

    A hot and humid morning jog with my friend.

  16. Michelle Audisio on June 19, 2014 at 12:58 pm

    Great workout on Monday with hiit and followed up with Pilates!

  17. Charline on June 19, 2014 at 1:02 pm

    Today’s workout will be 1 hour class, HIIT training, alternating strength and cardio

  18. Allison D. on June 19, 2014 at 1:03 pm

    Ahh, rest day for me.

  19. Katie on June 19, 2014 at 1:04 pm

    Skipped the morning workout today (I needed the extra hour of sleep!) and am planning on going on a run after work.

  20. Annie on June 19, 2014 at 1:11 pm

    Resting today! ๐Ÿ™‚

  21. Jennifer on June 19, 2014 at 1:12 pm

    Today was workout 1 and 30 minutes of step.

  22. Carrie on June 19, 2014 at 1:17 pm

    Today will either be outdoor sprints (if the thunderstorms stay away) or a vinyasa yoga class at the gym. I know these are totally different workouts, but sometimes the weather dictates the workout! Gotta be flexible ๐Ÿ˜‰

  23. Sarah on June 19, 2014 at 1:17 pm

    Today is a 30 minute walk/run and some yoga while the babes are napping!

  24. Jenn on June 19, 2014 at 1:22 pm

    A year later, I’m still addicted to 30 Day Shred (I know I was way late to that party) and I also walked at lunch.

  25. Kara on June 19, 2014 at 1:28 pm

    Todays workout will be a 3 mile run after work!

  26. Lisa on June 19, 2014 at 1:29 pm

    This morning, I did strength training and the ellipitcal.

  27. Emily H. on June 19, 2014 at 1:38 pm

    Yesterday was spin and yoga and tonight is a 4-mile run!

  28. Julianna on June 19, 2014 at 1:44 pm

    Ran for 30 mins yesterday. Resting today but walked up to the 14th floor of the building I work in and am also going to be swimming later. Trying to stay active even during recovery.

  29. sue on June 19, 2014 at 1:51 pm

    did a body sculpt class during my lunch break and i know i will def be sore tomorrow since it’s been wayyy too long since i’ve touched any weights..

  30. Cassie on June 19, 2014 at 1:57 pm

    Unfortunately no off day for this girl! Teaching TurboKick and BodyPump tonight! ๐Ÿ˜€

  31. Lauren on June 19, 2014 at 2:00 pm

    Yesterday was dance class and today is well needed rest/easy walk day.

  32. Anna on June 19, 2014 at 2:06 pm

    3 mile hill run

  33. Caroline on June 19, 2014 at 2:07 pm

    Active recovery day for me – 2 mile hike with my puppy and some much needed foam rolling!

  34. Jay on June 19, 2014 at 2:11 pm

    Short, slow run after work today + workout 1. Looking forward to it!

  35. Amanda on June 19, 2014 at 2:20 pm

    I won’t be home until after dark tonight so there is a dance dvd in my future. I am always grateful that no one is watching my look a fool. ๐Ÿ™‚

  36. Brittany on June 19, 2014 at 2:23 pm

    Stready state run today!

  37. christy on June 19, 2014 at 2:23 pm

    On Thursday, I did a short HIIT workout and a group spin class at my gym ๐Ÿ™‚

  38. Carolyn on June 19, 2014 at 2:24 pm

    I did 6:30 am barre class this morning for my workout. I bought a groupon for 10 classes and only have one left. I will be sad when I run out! I’ll be moving on to lesmills classes though so that should be fun!

  39. Lisa M831 on June 19, 2014 at 2:26 pm

    I did workout 1 yesterday – had a super hard time with the lunges my knee didnt like. And walked 4 miles and 14 flights of steps.

  40. Abby on June 19, 2014 at 2:32 pm

    Did a quick and dirty 30 minute strength circuit in my living room before work this morning!

  41. Amy on June 19, 2014 at 2:35 pm

    5 miles outside-the humidity finally broke today!

  42. Sassypants on June 19, 2014 at 2:35 pm

    Today is a scheduled rest day for the weekly exercise plan, but I will be playing softball tonight in my co-ed league. First game of the season!

  43. Allison T. on June 19, 2014 at 2:38 pm

    Do you realize how hard it is to pass up free ice cream outside your corporate building?! Whew! But that’s ok — I feel better after I kill workout #1 today!

  44. Jessica on June 19, 2014 at 2:48 pm

    I did a barre3 work out today!

  45. Jessica on June 19, 2014 at 2:52 pm

    I think I will be doing either some power yoga today or a kettlebell work out!

  46. priya on June 19, 2014 at 2:53 pm

    Got in a good run! Hoping to run or workout tonighy and tomorrow!

  47. Melissa on June 19, 2014 at 3:03 pm

    Last night was a 90 minute Pure Barre class. I’m looking forward to getting in more HIIT and cardio the remainder of the week–last night was the final night of my “unlimited month” at PB and I didn’t want to “waste” it!

  48. Chaitali Pattanayak on June 19, 2014 at 3:12 pm

    Went running with my 4 year old ๐Ÿ™‚

  49. sarah d on June 19, 2014 at 3:17 pm

    I did the steady state today – around 3 miles in my hilly neighborhood at 6 am this morning ๐Ÿ™‚ it was beautiful!

  50. Renae H. on June 19, 2014 at 3:27 pm

    Yay for rest days!

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