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.
Yesterday was my rest day and it was wonderful!
I took a nice walk and stretched this morning!
strength workout #1 done! 🙂
Plan on doing a long run today!
Did some yoga stretch- it’s my rest day! 🙂
Walking the dogs on my rest day 🙂
I am trying my first pure barre class today!!
Going to do some steady state and stretch today. Workout #2 Looks AWESOME!!
I just started my Sunday with an amazing yoga set fom My Yoga Online to strengthen & tone my legs, hips & pelvic area. Along walk or hike is on tap for this afternoon!!
rest (and travel :)) day for me!
Took a walk this morning and am feeling good!
Sunday workout: 30 min run followed by some ab work
Can’t believe today is the last day of week 1! I swapped Sat and Sunday – took the a spin class today to count as the 25 minutes HIIT. Yesterday enjoyed some walking and stretching – felt good after the trainer kicked my butt on Friday!
spent last night dancing the night away with good friends at a wedding.
i’d call that steady state 😉
Slept in a little now elliptical and yoga
Ok, feeling like a bit of a loser. Started this new job with the SF. Giants where I’m outside and on my feet all day, so I’ve been a bit lax on doing my Summer Shape Up. The good news is I’m getting tons of cardio at work, but I need my Summer Shape Up too. So this week! I’m back on it and posting
Went for a short hilly run with a friend (while my teenager had baseball practice).
Week 1 done! I did yoga yesterday & a 3 mile run this morning. My hip is super sore 🙁 I’ll probably have stop running until it’s better! Not cool!!!
I took today as my OFF day but did enjoy a vigorous hot vinyasa practice 🙂
Up (unusually) late last night so feeling pretty worn out after early church this morning. Maybe I’ll talk my husband into a walk today or use this for a day off & step it up tomorrow when I’m more rested. Planning week 2 menu now!
Light stretching and some yoga today as my rest/easy day.
25min HIIT done! Alternated between power walking/jogging outside with the jogging stroller. Feeling good!
30 minute run and stretching done!
Did winter shape up video and 15 minutes cardio.
Ready for week 2! Went on a nice long walk with the dogs today!
Pilates earlier and a short run later.
Today was my long run day, so I went 9 miles. My buns and obliques were a little sore from my HIIT workouts, so I definitely didn’t push my pace too much. Lots of stretching and foam rolling tonight!
Ahh been forgetting to update. Friday, made time for Jillian Michael’s No More Trouble Zones during my break between jobs (13 hours of work that day!), Saturday was off, though I did walk to and from work and stand for 7 hours. TODAY, I’m about to head out for a steady state run!
I did an 11 mile run and some yoga on Saturday.
…and today was a rest day. Week 1 down!
Saturday I did a 60-minute upper body weight workout with crazy ab work. Hello, stability ball pikes! Definitely sore today. Thanks for hosting this great giveaway and for creating the Summer Shape Up!
I did a heavy leg workout today. It felt so good. And some triceps and abs 🙂
Did my Sunday six! What a wonderful way to get people working out!
Getting started a week late, but getting started none the least! Looking forward to kicking some honey tomorrow!
Yesterday (Saturday) I took a nice walk with the family. It was nice to shake out the legs after a full day of travel on Friday.
Rest day today and feeling great!
I completed workout 1 and 2 an logged lots of cardio for a fab first week of my first ever #summershapeup and tracked my workouts in the fb group too! Thanks for doing this!
Workout for today (and yesterday) was moving! Moving all day definitely counts as a workout!!
Today I did an easy 4 mile run to get myself re-acclimated to running in the heat and humidity.
I’ve been checking in on the fb group all week. I’d LOVE a pair of skyscrapes!
I was so sore today from yesterday’s workout so I decided to just stretch and use today as my “off” day and do my steady state tomorrow. I was feeling bad for not pushing myself and I JUST read your post today about listening to your body and taking it down a notch when needed- made me feel like I made the right choice by listening to my body! Thanks Gina I needed that!
Yoga and a long walk!
Bike ride and long walk with the pup today! 🙂
Today’s workout was going on a walk with one dog and then rollerblading with the other.
Did a long walk yesterday & just finished my hiit today.
Still CRAZY sore from my workout 1, so taking today off and going for a family walk tonight instead of running!!!
12 mile long run for me today!
HITT – running speed work today, 4x 1mile repeats
Walk day!
Saturday was workout 1 3 times through and an hr long walk with the pup! Woke up this morning for my 2nd cardio barre class. Holy thighs! Tomorrow will definitely be a rest day or light cardio depending on how sore I feel! Excited to start week 2 🙂