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.
My cardio today was running around like a crazy person getting ready for my sons birthday tomorrowtomorrow!
workout complete! I even got my pup to tag along! (hopefully I didn’t just comment the same thing 3 times in a row 🙂
I did workout 1 and rode my bike to work and back (50 min), and since that’s definitely not a flat ride in either direction, I decided to call that my hill workout!
I had a super busy day but managed to fit in a short and sweaty 2 mile run!
Had ONLY 20 minutes between jobs. Knocked out two rounds of this!!!
Just got home from warm flow yoga! I guess I can count that as stretching….
I love the color of that tank. 🙂
Forgot to check in yesterday! Whoops! Completed Wednesday and Thursday… done!
I did a HIIT and steady workout yesterday. I loved this technique of yours from shape ups in the past and still incorporate it into my weekly workouts!
On Tuesday I did 30 min hills and workout 1 two times through.
Making up for yesterday’s entry (that I brilliantly forgot to add) – yesterday I did a cardio interval program!
25 minute HITT done!
Wednesday- did early morning steady state at the park. Who knew people were so friendly at 5:30am? They aren’t that friendly in the afternoon.
Even though Thursday was off, I decided a nice walk would be good in the beautiful weather. I did 5 miles and pick up my little guy at daycare on the way home!
Yesterday’s workout: 3 mile run!! Set out for a wak, but I had too much energy!
going to the track to do the HIIT outdoors today! Usually do at the gym, but I want to try doing it on the track to get outdoors (:
Today, I have a Pilates class and then after work I plan on doing two rounds of workout 1 and then a quick HIIT on the treadmill 🙂
Finished my am run with the pup, workout 1 next! “
Workout 1 and just 10 mins of HIIT (morning time crunch 🙂 )
I was able to fit this workout in before my baby woke up this morning. By some miracle, she slept until 8am!
Listening to my body and taking a rest day.
I did the 25min HIIT workout last night. I think it’s really helping to shave off some time for my next 5k race!
Completed workout 1 again this morning – those inchworms didn’t get any easier. Will have to do the hills later after kids are in bed tonight.
Bodypump today! Love it 🙂
Finally got workout 1 in! I’m starting late, but excited to keep it up 🙂
Twenty minutes of hills to warm up before spending an hour with a trainer. Lots of squats and rows and all sorts of good stuff! Tomorrow I’m going to feel it!
Looking forward to the workout today – my muscles are sore but I’m going to push through! My friend and I are doing the workouts together but separate. Busy lives – we email each other to check in – and I have to report that I am keeping up with her! 🙂
Just did your new kettelbell workout + a few sets of mt climbers and burpees!
I’ve done all the workouts so far this week. Those side lunges are freaking killer.
Workout done!! still sore from last time! doing Hills tonight! loving this!!!
Today was tough getting out of bed! But, finished a pretty low impact hills workout, and one set of Workout 1. Bit of a lazy workout, but at least I made it to the gym!
My workout on Thursday was a really quick one. 3 miles and abs. Better to be short than no-existent, I guess! I just found the summer shape up 2014 so I’m looking forward to having a plan.
Crossfit again last night — 900 jump ropes, 90 russian kettlebell swings, back extensions, push press and a tabata on core!
Stretching exercises for half an hour
Upper body workout and a walk with the dog!
Cardio today was 30 minutes tempo run on the treadmill. I planned for longer but slept a little too late this morning!
Some sun salutations for a warm-up followed by Week 1’s workout. Great start to my Friday! Thanks for all of your encouragement, Gina!
I did Friday’s workout today! Still loving the plie squat into an upright row!
Two rounds of workout #2. Had to do the low impact versions to make it through but it is done!
Rest day today. Hopefully getting some yoga in for stretching.
3.5mi steady state veeeery early this morning. WO1 on the schedule for my lunch break.
Completed workout 1 this morning followed by 3 mi hilly trail run with my love! Kayaking later! Happy first day of summer:)
Today was Step Hiit and some extra shoulder and tricep work.
Last night’s workout was a doozie. I ran to the gym (just a little over a mile) & did a Body Pump class then decided to stay for Body Flow ‘cuz… why not?! 😉 Then I walked/dragged my tired @ss home! 😛
Tonight is gonna be a little slower paced… 2 mi. walk around the lake. 🙂
Body Pump again Sat. a.m.!
Hot vinyasa yoga practice and steady state on the elliptical for me today 🙂
Workout done on this fabulous Friday! I don’t have anything to do the hills…and I live in flat FL so I’m going to a 2 mile run (there may be a little incline for about 0.5 miles) 🙂
My morning workout was HIIT the Beach 2 from the Beach Babe 2 DVD & I plan on doing workout #1 later this afternoon! Have a great day!!!
Todays workout was a TRX class.