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.


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!!



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. Sara on June 16, 2014 at 9:32 am

    This workout looks great! I am so excited to start…I think I’m going to start today ๐Ÿ™‚ Do you think a barre class would substitute for any of the cardio days? I usually take two classes at Pure Barre a week and would like to work them into the weekly schedule if possible

  2. Catherine P. on June 16, 2014 at 9:34 am

    So Excited!!! Great way to mix up my current workout routine.

  3. Amy on June 16, 2014 at 9:37 am

    Hi Gina! I am a big fan of these, so thank you! I have a few questions/ comments for you (and others)… Maybe I’m reading something incorrectly, but 1- do you really intend for us to complete 3 circuits in 30 min? I think that’s nearly impossible… I altered it a bunch (eliminated the inchworm and just did push ups, cut/removed the jumping lunges and squats) and just finished in under 30. 2- 10 + 10 straight leg circle abs?! In any pilates class I’ve ever taken, the max is usually 10 total. I understand you can bend legs, but still the graphic says 10 and you have straight legs.

    I mean no disrespect at all. I’m just curious and added details so that it may help others, too. I’m no beginner and these are just my concerns.

    • Fitnessista on June 16, 2014 at 10:18 am

      hi amy,
      i think 2 rounds is what can be completed in 30 minutes. i put max 3 rounds, because some people like to double the workouts and i wanted to make sure they wouldn’t overdo it. the 30 minute cap is because many do these workouts before work, and i wanted to make sure they’d have time to do their hiit too.

      • Abby on June 16, 2014 at 10:21 am

        Haha, we were both responding at the same time and you won.

        • Fitnessista on June 16, 2014 at 10:38 am

          hahah! thank you for responding, too ๐Ÿ™‚

          • Amy on June 16, 2014 at 7:34 pm

            Thanks to you both!

    • Abby on June 16, 2014 at 10:21 am

      It looks like she’s suggesting that you cap the workout at 30 minutes if you want to add the 20 minutes of HIIT. The image says to complete the 10-move circuit “up to 3 total rounds.” So you might only make it through twice all the way in 30 minutes.

      • Fitnessista on June 16, 2014 at 10:39 am

        exactly right

  4. Alex on June 16, 2014 at 9:49 am

    Thanks so much for doing this! Is there a link to be able to print this workout?

  5. Laura on June 16, 2014 at 9:52 am

    I’m excited to start!! I am 7 weeks PP this week so I will be modifying a bit, but at the moment i have done zero exercise so anything will be an improvement at this point!! this looks challenging but not intimidating, which is exactly what I need. Thanks!

  6. KariLynne10 on June 16, 2014 at 10:05 am

    Thank you so much for this! I would like to echo the comment above, printing this workout the manual way (through right clicking) is not ideal as it cuts off into more than one page and the text is very small. Is there any way to add a “print” button so we can print it properly? This would be very helpful! Thanks so much.

  7. Lauren on June 16, 2014 at 10:06 am

    Started last night! Great workout!! Thanks so much for doing this!

  8. Abby on June 16, 2014 at 10:17 am

    Mondays are my day-before-the-rest-day, so Iโ€™m ready to kill it with Workout 1!

    I think this is my 4th shape up? Itโ€™s always a fun way to energize my routine and add some new circuits in the mix!

  9. Monica on June 16, 2014 at 10:20 am

    I’m subbing in OrangeTheory for the circuit & HIIT, so I started this morning! Feeling great – looking forward to some steady state tomorrow, maybe some inline skating. ๐Ÿ™‚

  10. Christine Y on June 16, 2014 at 10:24 am

    This might be a silly question but exactly are the circle abs exercise? is it just keeping your core tight as you move your feet (together) in small circles to each side? I assume so but I just wanted to make sure — thx!

    • Fitnessista on June 16, 2014 at 10:38 am

      that’s it! the circles can be as big or as small as you’d like them to be ๐Ÿ™‚

  11. Megan Rose on June 16, 2014 at 10:33 am

    Very excited for this one!

  12. Alexandra on June 16, 2014 at 10:38 am

    As always, thanks for your efforts in putting this together! Can’t wait to try Workout 1 tomorrow and I am totally rocking my rest day today ๐Ÿ™‚

  13. Amber on June 16, 2014 at 10:48 am

    This looks awesome! Can’t wait to start!

  14. Laura B @ FitMamaLove on June 16, 2014 at 11:10 am

    Woohoo for circle abs! Love doing that in my Pilates class. Looks like a great workout, can’t wait to give it a go!

  15. Harsha @ Healthy Cooking 'N' Fitness on June 16, 2014 at 11:24 am

    This workout looks great. Cant wait to try it.

  16. Shannon on June 16, 2014 at 11:32 am

    Just completed the first circuit and taking my dogs out for the HIIT! It was great. I only did one round since I’m going to yoga tonight, but it was a nice challenge to start the day.

  17. Emily @onesouthernbelleonebigcity on June 16, 2014 at 11:35 am

    This is my first time doing the Shape Up and I’m excited. I have been a long time follower of you and Anne. I’m running out of town this weekend, so I decided to make one day this weekend a rest day. Thanks for doing this…it’s awesome to have a great, comprehensive plan!

  18. Liz on June 16, 2014 at 12:09 pm

    Tackled the Week 1 workout + 20 minutes of HIIT this morning – those inchworms are killer!

  19. Kerry on June 16, 2014 at 12:13 pm

    Can’t wait to start workout 1 tonight!

  20. Mariah on June 16, 2014 at 12:23 pm

    Great workout! I did 3 rounds of Week 1 workout.

  21. Cindy on June 16, 2014 at 12:32 pm

    Hey everyone! I too was wanting the Week One workout on one page, so I quickly squeezed it all together in Photoshop. I just uploaded it to the Summer Shape Up 2014 Facebook page if anyone wants to download it! ๐Ÿ™‚

  22. […] youโ€™re participating, donโ€™t forget to check in daily over on the week 1 meal plan page and on Ginaโ€™s week 1 workout page to be entered for the sponsor prizes. I tried out the week 1 workout this morning and it was […]

  23. Bridget on June 16, 2014 at 12:43 pm

    I did 3 rounds of the Week 1 workout during baby’s morning nap. Loved it!!

  24. Jen on June 16, 2014 at 1:17 pm

    Workout looks awesome, love the new, more detailed formatting! I always save to my phone and bring it to the gym. Did a half hour of hiit this morning (before I saw the post)– Grit Plyo…never gets any easier, ha. I guess that’s the point, though! I’m looking forward to giving the workout a try later!

  25. Jennifer L on June 16, 2014 at 1:38 pm

    I did 30 minute treadmill hills today — my legs were too sore from a prior workout to complete Workout 1. Planning to do workout 1 tomorrow! Can’t wait!

  26. Lauren on June 16, 2014 at 1:49 pm

    This looks great! Can’t wait to tackle it later

  27. Tracy on June 16, 2014 at 2:15 pm

    I did wo#1 this morning and loved it! Esp the inchworm walkout ๐Ÿ™‚

  28. Kaitlin on June 16, 2014 at 2:23 pm

    Workout 1 was a killer! Did 2 rounds, and I’m pretty sure I’m going to feel it later today!

  29. Julia on June 16, 2014 at 2:28 pm

    I’m looking forward to this but am also nervous. I’ll be modifying heavily – my third son is 2.5 months old and I am out of the loop when it comes to fitness. I did stay in better shape this pregnancy than my others so that’s a plus!

  30. Jessica C on June 16, 2014 at 2:41 pm

    Woo! SSU! I completed the Winter Shape up and loved it, so I jumped right in today with Workout 1 + HIIT outside. OH. GIRL. Holy Inch Worms. The push up and the jump in totally kicked my butt. That and the steamy 90 degree weather we are having in Austin did me in. Thanks for the sweat!

    Gina, I just got back from a week in SoCal for work and I drove by Disney half a dozen times. I wanted to swing through for Pineapple Whip but alas the work beast won. Can you ship me some? ๐Ÿ˜‰ haha.

  31. Emily Zucker on June 16, 2014 at 2:42 pm

    So I wanted to check in to enter the give awayโ€ฆeven tho I did BodyPump today. Not sure that counts! But, I will be using workout 1 this week–the plyo intervals are killer and just what I need.

  32. Rhiannon @ Bound to be a Buckeye on June 16, 2014 at 2:57 pm

    Can’t wait to start the Shape Up!! Thank you so much for motivating all of us ๐Ÿ™‚

  33. RachelG on June 16, 2014 at 2:59 pm

    I got the Week 1 workout in this morning! Such a great way to start the day! ๐Ÿ™‚ I hope it’s normal to already be sore not even 12 hours later, lol.

  34. Alexa on June 16, 2014 at 3:08 pm

    yay excited! this is my first summer shape-up!

  35. Bethany on June 16, 2014 at 3:39 pm

    Did Workout 1 this am and it was killer!

  36. Weekly Plan | Lunges to Laundry on June 16, 2014 at 3:51 pm

    […] week I am also going to start Gina’s Summer Shape Up. I love her workouts and it’s always nice when a real fitness instructor can make a plan for […]

  37. Amanda on June 16, 2014 at 4:20 pm

    Can’t wait to try work-out 1 tomorrow!

  38. Charlotte on June 16, 2014 at 4:23 pm

    Excited to be getting started today!

  39. Jacki on June 16, 2014 at 4:39 pm

    Um, wow….those inchworm things are going to make me hurt tomorrow. It might also take me nearly 30 minutes just to complete 15 reps of that one exercise!

  40. Crystal on June 16, 2014 at 4:47 pm

    I’ve recruited my husband to do workout #1 with me to help keep me motivated. Thank your for all the work you put into this Gina!

  41. Mo on June 16, 2014 at 4:52 pm

    Did w.o. 1 this am and 2 rounds of Insanity for the HIIT!

  42. Shaina Anderson on June 16, 2014 at 5:02 pm

    looks awesome! excited to do it tomorrow minus ab work. Today was a brisk 30′ walk, but I’m trying to do that most days so still a day “off”.

  43. Shannon on June 16, 2014 at 5:35 pm

    WOOO! Just finished Workout 1 and a quick HIIT workout on the treadmill! Great workout!

  44. Jillian on June 16, 2014 at 5:38 pm

    Did P90X3 yoga today. Plus inversion practice! (Tripod headstand, supported headstand, fallen angel). I am in France right now so my morning workout was over before everyone was even awake!!

  45. Jay on June 16, 2014 at 6:25 pm

    Looks great! Can’t wait to tackle this puppy tomorrow.

  46. Stephanie D on June 16, 2014 at 6:29 pm

    Can’t wait to get back on track after being thrown off my routine by moving! Thanks for all the effort you and Anne put into this!

  47. melissa on June 16, 2014 at 6:43 pm

    thank you for this!!!! i love your workouts! they always leave me feeling sore but good!!!

  48. Shari on June 16, 2014 at 6:47 pm

    Workout looks great, can’t wait to try it tomorrow.

  49. Kelly on June 16, 2014 at 6:51 pm

    I did intervals on the tredmill today for 25 minutes, excited to do the workout tomorrow!

  50. Michelle on June 16, 2014 at 6:52 pm

    Great workout! Thank you!

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