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.
Active rest day with a long walk with my dog, Lola, then some base board spring cleaning!
Today is a much needed rest day!
Time for workout 1. Yesterday I didn’t even check the schedule. I needed to rest. Turns out it was rest day. Perfect
Just completed Jillian’s No More Trouble Zones…body is trembling! I’m glad that this shape up has encouraged me to pick up the weights more often, as I’m more into running.
Hills and Workout 1 done! I upped my weights because I didn’t “feel it” quite as much as I thought last time. Can’t wait to see what workout 2 looks like!
I did a shoulder and calf workout this morning, yowza! I’ll probably walk the dogs tonight too
Greco Lean & Fit class tonight! (basically HIIT)
Workout 1 kicked my butt…again…. Salad beast afterwards totally made up for it though!
My legs were still sore from a week full of body pump and spin so I took it easy with 30 minutes on the elliptical and then came home and did some weight work while watching the World Cup!.
Friday: active rest day — a little walking on the beach, a little stretching.
WO1 + HIIT= tough!
Last night I did 125 squats, 125 push ups, 50 squat jumps and a short relay race
Jillian Micheals kicked my butt in the living room thismorning, and going to do Workout #1 in the evening once the babies are asleep!
Busted out the Friday workout yesterday so I could rest today. So sore , but that means it’s working!!
I did a Yoga video that was so fast, it was almost like doing burpees with the up dog, down dog, plank, forward fold, tree pose. I’ve never done yoga so fast, haha. I usually like my sun salutations nice a slow. Fun to try and do it quickly though. I’m planning a walk later tonight, hopefully it’s not too hot here in NJ.
I went to body pump before work and this evening the hubby and I are going to get some cardio in outside
Workout #1 was great, really felt it the next day when I started my run! The inner thighs cried w/ joy and pain 🙂
I did 25 minutes of HIIT today! It felt great
Rest! But I will go for a walk with the hubs and kiddo after dinner.
15 min warm up run and an intense Body Pump class this morning!
Did workout #1 again today!
Did workout 1 + hills today, feeling the burn.
I did Body Attack and Body Pump today!
Workout 1 round 2 for the week done! I was still sore from doing it on Tuesday but it felt great! Followed it up with 25 minute slow jog outside.
Just finished workout 1 round 2! Followed up with 30 minutes of hiit
I did workout 1 round 2 for the week followed by 20 minutes of hills. It was great!
Friday – 60 minute walk through hilly neighborhood.
Tuesday – 30 minute walk
Monday – Traveling, so not a traditional workout but still got in significant walking; perhaps even more so than on a typical walking workout at home.
Did yoga today and some extra core
Second round for Workout 1! 2 rounds today instead of 3 + 20 minutes HIIT sprints.
Does yard work count as a workout? I sure hope so!
This morning I did a high intensity short workout of 5 rounds of 10 3 point burpees (jump legs to both sides and straight back) and 40 mountain climbers then I did 100 high knee jumps after. My lungs were screaming after this.
did hills this morning because i didnt read the schedule correctly, and did hiit again with WO1. KILLER, but awesome!
thanks for the great plan gina!
Rest day today
Got through two rounds of workout one and ten minutes of hills on my lunch break!
Today I did some light weights and HIIT!
Got the second workout 1 done today while my baby napped and did cardio but not as much as I had hoped. Anything is better than nothing, especially with a newborn!
Off to do the 25-minute HIIT tonight on the treadmill! I might throw in some legs exercises tonight and some ab work, too. Still sore from Workout 1 yesterday!
I did 25 minutes of HIIT today.
Another Pure Barre class today 🙂
Today was my rest day!
I really wanted to get in a hard core cardio sesh today (like a run) but had a long day and came home with a headache – soooo yoga it was (thanks to Erin of My Yoga Pro!!), which not only helped me workout but also helped with the stress.
Tomorrow, time to make up the run + week 1 workout!
Workout 1 and 20 minutes cardio completed.
Took a hot power yoga class today!
Rest day today 🙂
Can’t believe Week 1 is almost done!! Got my sweat on. 🙂
Just completed workout 1 for the second time and did my HIIT with my running club earlier this morning. That completes all my workouts for this week so I get a lovely rest day tomorrow. Haven’t been strictly following the meal plan but the Mexican lasagne and the grain salad made an appearance. yummy! Loving all the support on fb and insta – keep it up everyone! xoxo
First day of summer! Because I live in FL, that means a gym workout. I’m going to do some HIIT on the treadmill, followed by the week 1 workout!
Friday: active off day-working at a bakery (constantly walking around, lifting stuff and moving for 5 hours)
Saturday: workout 1 (3 full rounds) + hills on treadmill (running, max incline of 8), might add in some toning later!
Absolutely loved this week’s workout, those inchworm pushups were killer! And the 20 minutes of hills was a great push at the end of it!