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.
Hapoy first day of summer! Finished 5mi run and workout 1!
Just finished an early morning run with sprints!
Early morning walk/jog done! I am determined to get in better shape!
25 HIIT Treadmill sprints and finishing up my baked oatmeal!
I couldn’t go to the gym yesterday so I’m in make-up mode. Trying to decide between Friday’s workout (Workout 1 + hills) versus Saturday’s workout (HIIT + 25 minute steady state). I’m leaning toward the former. I’m doing a half-marathon in October and although training hasn’t officially started yet, I know I need some hill work because the last several miles of the half are straight up A-mountain (have you ever done the A-mountain half? This is my first time and first post-baby half! Eeek! Scured!!!)
Since I did not have Thursday off (I had scheduled a crossfit learning class + an easy three-miler) I was feeling burnt out this morning and decided to sleep in. It seems I have been forgetting to report here, but it does not mean I have been slacking off at working out!
I came up with fun HIIT to do with a school-aged girl: share a jump rope and put on a tabata timer. Each one does a 30 second turn and when the timer beeps quickly hands over the rope. Bonus points for counting the totals and doing a friendly contest…
Grit Plyo this morning!
30 minutes of intense HIIT to kick off vacation this morning. Felt so good to get it done!
Took yesterday off because I was *sore*! Time to head out for a run now.
Checking in… 1 hr Pilates class at my gym followed by 2 mi run around the neghborhood. Week 1 completed! Looking forward to Week 2 (:
HITT, then Body Pump this morning! “HITTing” the lake for some boating this afternoon!
5 mile run along the beautiful beach followed by a long walk with the dogs. Will probably do workout 1 again later.
Today is a rest day for me!
Today I did 25 minutes of HIIT before my ashtanga yoga practice 🙂
Saturday: 4 mile run + abs & 20 minutes of yoga
Did the strength workout 1 again today ! This time I was much faster and felt stronger my muscles were still sore from doing this workout the day before yesterday but I pushed through ! Loving this workout so much im already wondering what week 2 will look like 🙂 these are exercises and muscle groups I dont usually used so im loving this total switch up in my routine ! ( especially the tricep extension and jjumping lunges.!
Did a 4 mi run and workout 1
I just did Friday’s workout today (workout 1 + 20 min hills). The hills were BRUTAL. I was dripping sweat all over the stair machine by the time I was done. Gotta say though, I felt like quite the badass! All the people around me were doing the slow and steady thing, so when I was cranking them out at level 10 (my personal max) while everyone else was at about a 2, I felt a little like a stair master rock star 😉 Did 3 rounds in the 20 minutes and felt like I had a FABULOUS workout!!!
25 minutes of HIIT on the treadmill complete! Think I’m gunna try to squeeze in a quick booty or an burner While watching the World Cup games with the hubby
Today’s my rest day since I did the workout on Monday.
I’m thinking my exercise for the weekend is over. Last night I did some yard work, and this morning I ran 9 miles and then helped a friend move. Whew!
Walking and barre if I can squeeze in class before the evening
Today’s workout : teaching back to back Bodypump and Turbo Kick! And my shins definitely feel like I need new shoes – fingers crossed for the Nanos I’ve been dying to try! 😉
Did week one workout yesterday and got just as sweaty this round as the first time! Did some steady state and pilates today to stretch it out. Lovin SSU!! Thank you for a great workout!
Shoes!
The only cardio I got was shopping at the outlets all day! Worth it though…got some great deals 🙂
Today we’re up at camp and due to an ankle injury I cannot just go out and run so my only exercise for the day was going out and walking the dog a few times. Tomorrow, we plan on going for a three mile walk and kayaking before we leave and I might be able to squeeze in a workout when I get home.
Today was Pilates and HIIT for me. I still haven’t had the chance to try the Week 1 workout! That’s on the agenda for tomorrow.
Really debated switching my rest day today, but I pressed on with my run day. Trying to fit in one “long run” per week so I don’t lose my mojo. Did 5 miles on the treadmill, steady state but with a few pushes in pace. SO ready for the weekend and a rest day tomorrow!
Another Pure Barre class for my workout today. Pushed myself by having higher heels and sinking down an inch lower than I normally do! I’m also really ready for a rest day tomorrow!
2 rounds of workout 1 followed by 25 minutes of HIIT this morning, great way to start my day!
sore today, so LO and I went swimming:)
Woo just got done with a 30(isn) minute jog and WO#1! Can you say SCHWEATY?! 😀
Did 1 hour Extreme Shed & Shred DVD this morning. Wanted to make sure I got my sweat on before I went to a bridal shower brunch!
one hour barre class, then bodypump, followed by a mile on the treadmill-I am dying right now!
Rest day! But a round of golf added some activity!
Today’s workout was “walking” my dog on my bike. It’s a great core and leg workout, trying to keep balance while a 40lb dog yanks on you! 🙂
45 minute walk run today. Easier day after a hard week!
I took an active rest day today. I did a lot of walking!
Had another rest day today-crazy week and sleepless newborn wore me out! Clean ears for dinner: beastly salad and halibut fresh from Alaskan waters. I love fresh fish!
I had a nice early morning gym workout class with some protein banana oatmeal to start my day… It was wonderful and energizing!
Took a Moksha hot yoga class… all the stretching felt amazing & I got my sweat on 🙂
20 minute HIIT and arms workout done. Better late than never!
Hi there!
First of all, I’m SO excited to have found this program, it could not have come at a better time for me. I just had a quick question about the workouts. I’m a fitness instructor, and teach 5 times/week. The classes are high intensity cardio. Should I count those as my Steady State days, and add the rest of the workouts to my week? Thanks!
yep! i would skip the hiit and just do the strength portions of the workouts 🙂
xo
Thanks so much.
Rest day today!
Early morning workout done!
This is wonderful, and I can’t wait to get started. Recovering slowly from surgery on Friday. So I will do a 30 minute walk today, and will see doc on Tuesday AM, then hope to start getting back to exercising regularly the rest of week.
As my steady state, I’m going house hunting today on feet by running around a new neighborhood to check them out… Then back home to the pool for stretching and relaxation! Looking forward to week #2 🙂
ready for week 2!!!
Slept in for a bit but going out for a run – hope its not too hot!