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. Amber Schumann on June 19, 2014 at 3:34 pm

    Yesterday my entire office enjoyed a day at the Oakland A’s game… several beers and a hot dog later, I missed my evening workout.

    Today, I’m making up for it! Just finished 20 minutes of hills on the treadmill during my lunchbreak, and will complete WO1 after my 2-year-old goes to bed tonight.

  2. britt on June 19, 2014 at 3:37 pm

    Workout 1 was actually fun ! ๐Ÿ˜‰ the circuit went by quickly and stayed interesting because different muscles and areas were used like a total body complete work out ! A few hours later, im already sore which is a win for me I love summer shape up and have previously seen amazing results from sticking to the schedule.cant wait to feel more confident in my first bikini since becoming a mommy <3

  3. Emily @ Emily Rocks the Road on June 19, 2014 at 3:39 pm

    Got through Workout 1 this morning! Dear god, I am so out of shape.

  4. Krystal on June 19, 2014 at 3:57 pm

    A friend and I will be getting workout 1 in tonight when she gets off work! ๐Ÿ™‚

  5. Brooke on June 19, 2014 at 4:04 pm

    Just found out about this challenge and I’m excited! I did a 5 mile run (will call that steady state) Tuesday and an interval training weight/cardio class yesterday. Yoga for me today! Excited to mix up my gym routine with some new moves!

  6. Liz on June 19, 2014 at 4:08 pm

    I rand and did the 9 ways to kettlebell workout you posted, and doing yoga this evening.

  7. Amanda S. on June 19, 2014 at 4:12 pm

    Bodypump late last night and a 5 mile run today.

  8. Megan Deutschman on June 19, 2014 at 4:25 pm

    Loving this week’s workouts!! ๐Ÿ™‚

  9. Jenn on June 19, 2014 at 4:31 pm

    Swapped Wed and Thursday – so after a glorious rest day yesterday did my 30 minutes of steady state. Nice and sweaty run!

  10. Emily on June 19, 2014 at 4:33 pm

    Today, 10 minutes of hips/glutes strengthening plus a 4 mile jog (with one mile of HIIT). Tomorrow, I conquer a challenging mother of an IT credentialing exam:)

  11. Christina on June 19, 2014 at 4:37 pm

    Today I did your hill challenge on the treadmill!

  12. melissa on June 19, 2014 at 4:54 pm

    workout #1 and cardio! going to do some abs later

  13. natalie on June 19, 2014 at 5:30 pm

    So happy today is a rest day! I am feeling soooo very sore.
    I still ended up doing some stretching and ab work while watching the World Cups matches this afternoon

  14. Tracy on June 19, 2014 at 5:34 pm

    GRIT 2x today!

  15. jess t on June 19, 2014 at 5:40 pm

    quick but hilly bike ride before the storm rolled in today!

  16. Maressa on June 19, 2014 at 5:41 pm

    Today was my off day, as per the schedule!

  17. Kara on June 19, 2014 at 5:42 pm

    Did an hour of hills on the elliptical. Looking forward to workout #1 again tomorrow.

  18. Mackenzie on June 19, 2014 at 5:46 pm

    Got in a great bodyweight circuit this morning! Starting the challenge next week ๐Ÿ™‚

  19. Emily on June 19, 2014 at 6:18 pm

    I did my hills and second round of the Week 1 Workout today. I also tried to Tropical smoothie with my homemade yogurt!

  20. Leah on June 19, 2014 at 6:18 pm

    Workout 1 and HIIT 20 minutes done!

  21. Angela on June 19, 2014 at 6:34 pm

    Did workout 1 for second time this week and 20 min HIIT video on fitness blender. Schweaty!

  22. Corina on June 19, 2014 at 6:37 pm

    Unfortunately the weather wasn’t nice enough to take a walk around the lake for my off day today, but you win some, you lose some I guess! Back at it tomorrow with workout 1 and the hills!

  23. Katie H. on June 19, 2014 at 6:51 pm

    Off day has been nice! Now for a healthy dinner!

  24. Ashley V on June 19, 2014 at 7:02 pm

    Today I did some speed work on the treadmill!

  25. Vicki L. on June 19, 2014 at 7:10 pm

    Today was a fairly easy day. I did intervals on the elliptical, followed by yoga class. I was supposed to go on an extra run with my friend, but she cancelled on me because she had to work late.

  26. Sharon on June 19, 2014 at 7:13 pm

    Can’t wait to get schweaty! Off to the gym in 20 ๐Ÿ™‚

  27. Tammy on June 19, 2014 at 7:29 pm

    Did Workout # 1 again today, seemed easier today then on Tuesday. My legs were toast after 20 minutes hills. I know I am going to be sore tomorrow. ๐Ÿ™‚

  28. Sydney on June 19, 2014 at 7:33 pm

    Did HIIT in the pool today!! Great way to get a high intensity workout in while swimming!

  29. Shannon on June 19, 2014 at 7:36 pm

    Just getting ready to go home, do workout 1 and then hike Cowle’s mountain. I can already feel my glutes burning!

  30. Crystal on June 19, 2014 at 8:08 pm

    So sore! It’s hard to imagine doing the work out again tomorrow!

  31. Connie on June 19, 2014 at 8:10 pm

    Workout and HITT done!

  32. Nikki on June 19, 2014 at 8:24 pm

    Just finished 20 minutes hills and 40 minutes steady!

  33. cara on June 19, 2014 at 8:27 pm

    Did Workout 1 yesterday. It was super challenging! Could only get thru 2 and a half sets in 30 minutes (and I consider myself pretty fit!).
    Today I went to my Tues/Thurs Body Pump class. Had a great workout! ? Body Pump!!

  34. Annie V on June 19, 2014 at 8:36 pm

    So far today is a rest day. I might motivate in a bit and do 25 HIIT or put it off until the morning…

  35. Kristin P. on June 19, 2014 at 8:36 pm

    I ran 5.3 miles on Monday. Took a Cross-fit class on Tuesday. Wednesday was a cycle class. Today I did a similar class to Workout 1. It was tough!

  36. Jeanne on June 19, 2014 at 8:50 pm

    Today is a low-impact day so did some quick ab workouts I found on youtube!

  37. Sarah on June 19, 2014 at 8:52 pm

    Active rest day walking (chasing my toddler) around a local farm. We had a blast!

  38. Liz on June 19, 2014 at 9:04 pm

    Today I did 30 min of steady, but hard, cardio biking with 40 minutes of arm and leg strength circuits after

  39. Carrie on June 19, 2014 at 9:10 pm

    Swam a mile in the pool. Needed an easier day.

  40. […] workout consisted of a 20 minute hill run and Workout 1. The hill run was a beast of it’s own that’s for sure, but was definitely worth it. My […]

  41. RachelG on June 19, 2014 at 9:23 pm

    Did Zumba Fusion class tonight, which consists of light weights and core work along with regular Zumba booty popping. OW!! Tired from that class but still can’t wait to get in another SSU Week 1 workout tomorrow. ๐Ÿ™‚

  42. Katie on June 19, 2014 at 9:31 pm

    I did workout 1 plus 20 minutes of hills today and my legs are TIRED!

  43. Christina C on June 19, 2014 at 9:46 pm

    4 Mile run today!

  44. Emily T on June 19, 2014 at 9:58 pm

    Did 2 rounds of the Workout #1 circuits, then the 20-minute hill workout. Hurts so good!

  45. Bethany on June 19, 2014 at 9:58 pm

    5 mile run after work today! I’ll sleep well tonight!

  46. Laura on June 19, 2014 at 10:04 pm

    Workout 1 plus a long neighborhood walk today in between rainstorms.

  47. Michelle on June 19, 2014 at 10:16 pm

    30 min of intervals & hills followed by weights for my workout today. Only 16 days until my wedding!

  48. Laura T. on June 19, 2014 at 10:20 pm

    i took a 3 mile walk around the lake today!

  49. Jenn on June 19, 2014 at 10:21 pm

    Did Workout #1 for the second time! I also did some cleaning and walking!

  50. Jacquelyn on June 19, 2014 at 10:31 pm

    Realized today that I need to set up my heavy and light weights as 10 and 8. Not 8 and 5 like I’ve been doing! Beast.

Leave a Comment





This site uses Akismet to reduce spam. Learn how your comment data is processed.