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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.

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… πŸ™‚

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

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.

1,052 Comments

  1. Melanie on June 22, 2014 at 6:18 pm

    Workout 1 was fun and challenging! Struggled a little with the inch worm pushups but overall loved the workout and was very sore the next day : )

  2. Jessie on June 22, 2014 at 6:22 pm

    Did tabata sprints on the treadmill then a set on the rowing machine + a set of big steep hills on the treadmill for 15 mins— SWEATY HOT MESS!

  3. Carrie on June 22, 2014 at 6:25 pm

    Ran 4 and short swim today

  4. Sam on June 22, 2014 at 6:28 pm

    went for a long shake-out speed walk along the river. My shoulders, quads and glutes are are still really sore from my HIIT conditioning classes this week!

  5. MK on June 22, 2014 at 6:30 pm

    Did the HITT workout yesterday at a hotel on a treadmill that varied it’s speed involuntarily. It was interesting. Taking today off!

  6. Lauren @ Sassy Molassy on June 22, 2014 at 6:32 pm

    Whew! I did my long run this morning – 2.5 hrs of running in the sun and on some peaceful trails around Eugene. I was definitely happy to rehydrate, refuel and shower after that one!

  7. Colleen on June 22, 2014 at 6:42 pm

    Yogadownload podcast and a walk with my family today!

  8. Bethany H on June 22, 2014 at 7:00 pm

    30 minute steady state this afternoon!

  9. Lindsey on June 22, 2014 at 7:02 pm

    Today I rode 10 beautiful miles around the lake, followed by some much needed stretching πŸ™‚

  10. Courtney Andersen on June 22, 2014 at 7:04 pm

    For my Sunday Funday I did a 7 mile run (gotta get ready for the Disneyland half marathon at the end of August! My first half! Wooo woo!) + I went to an awesome yoga brunch! The teacher was one of the best I’ve had + after my run my hips were loving it! ++++ the fresh pressed juice + food was AMAZING

  11. Lauren on June 22, 2014 at 7:06 pm

    Five mile run this morning (after dancing all night at a wedding).

  12. Lacy on June 22, 2014 at 7:09 pm

    Ran for 30 minutes in the park with a friend πŸ™‚

  13. Sarah d on June 22, 2014 at 7:10 pm

    Sweaty 3 miles with my little brother in his very hilly neighborhood πŸ™‚

  14. Michelle on June 22, 2014 at 7:17 pm

    3 mile hike at the Stanford dish! Also heart palpitations from USA vs Portugal!

  15. Charla Lee on June 22, 2014 at 7:23 pm

    Stair step 30 minutes then a leg workout!

  16. Sara C on June 22, 2014 at 7:26 pm

    A great 5K run along a beautiful trail!

  17. Anne R on June 22, 2014 at 7:35 pm

    Knocked out workout 1 today and 25 min HIIT walk. Ready for week 2!

  18. Caroline on June 22, 2014 at 7:49 pm

    3.5 mile run with a 0.5 mile cool down walk!

  19. Laura on June 22, 2014 at 7:51 pm

    Hills and strength work today! The hills were so hard.

  20. Kailey on June 22, 2014 at 8:04 pm

    HIIT today, looking forward to Week 2!

  21. Michelle on June 22, 2014 at 8:07 pm

    Just pushed my baby in the stroller today while doing some shopping.

  22. Molly@This Life Is Sparkling on June 22, 2014 at 8:13 pm

    I did a color run 5k today!

  23. Jackie on June 22, 2014 at 8:14 pm

    Managed to get in 35 mins of steady state cardio today, rough start after tough workouts all week! My legs felt slow and heavy, but by the end I felt so much better and was grateful I’d forced myself out for a run. Looking forward to Week 2!

  24. Alycia on June 22, 2014 at 8:29 pm

    Long walk with the family!

  25. Karissa on June 22, 2014 at 8:32 pm

    Today’s a bit of an active “off” day, so we’ll be taking the dog for a nice walk in the neighborhood and hitting it hard tomorrow!

  26. Kara H. on June 22, 2014 at 8:35 pm

    HIIT Scorcher + 1x through for Workout 2.

  27. Linda on June 22, 2014 at 8:36 pm

    Sunday is yoga day.

  28. Michelle on June 22, 2014 at 8:40 pm

    Lifted heavy weights and went for a short walk today.

  29. Heidi S on June 22, 2014 at 8:43 pm

    Didn’t get in a workout today, however I spent all morning at a planting job, and hauling flats of flowers and bags of potting soil definitely counts for something : )

  30. Justine on June 22, 2014 at 8:44 pm

    Loooong 12 hours of working on my feet today. Taking a much needed rest day and ready to start week 2 bright and early in the morning!

  31. Masala Girl on June 22, 2014 at 8:56 pm

    took some rest days extra last week, and doing my first orange theory tomorrow!

  32. annie on June 22, 2014 at 9:01 pm

    Looking forward to starting a fresh week tomarrow. I hope to be pushing it a little more this coming week.

  33. Samantha on June 22, 2014 at 9:11 pm

    Hiit and workout 1- that’s some tough stuff!

  34. Diane on June 22, 2014 at 9:12 pm

    Pool workout and strength training πŸ™‚

  35. Lauren S on June 22, 2014 at 9:13 pm

    I went to an hour body strength class at the gym today. We lifted heavy and I’m feeling great!

  36. Kaitlin on June 22, 2014 at 9:31 pm

    Completed an invigorating three mile hike. What a great way to start the week!

  37. Jennifer on June 22, 2014 at 9:42 pm

    Well today turned into another rest day. After last week and an incredible workout followed by a day outside on Friday, my left calf muscle and leg hamstrings are still sore to the touch. I did some walking around with friends today, nothing I would call a cardio workout, but major steps, stairs, cooking, etc. Still kept the food healthy and feeling really great. I think I will swipe out tomorrow’s rest day for a steady state and get back on track. Yea for week 2!

  38. Arena Thompson on June 22, 2014 at 9:57 pm

    i found this too late! lol. Yesterday was 4.1 miles running and today was a rest day. Well rest day when the hubby is sick so not really a rest day? LOL! Awesome giveaway bookmarking you πŸ™‚

  39. Vicki L. on June 22, 2014 at 9:59 pm

    Friday I did 6 miles in addition to the “Ithilien Ranger” (Lord of the Rings-themed) workout that I found online.

  40. Vicki L. on June 22, 2014 at 10:04 pm

    Saturday’s workout was a little rough. My dad rode on the bike while I ran 10 miles. The temperature was a little cooler than last week and there was more cloud cover in addition to being a little earlier, but the humidity was up and there were more hills/bridges since we went in the opposite direction. I ran the whole distance, but could tell that I was going a little slower though I wasn’t worried about it. However, I was glad that I had my new hand-held water bottle that I got from my local running store.

  41. Catherine P. on June 22, 2014 at 10:06 pm

    Great day today!!! did a short workout

  42. Megan on June 22, 2014 at 10:36 pm

    I did 25 min HIIT today! It felt great once I was done.

  43. Allie on June 22, 2014 at 10:37 pm

    30 minutes of 20/10 tabata rounds and then 15 mins of plank intervals! Super sweaty πŸ™‚

  44. Amy on June 22, 2014 at 10:42 pm

    Completed Wo #1 today. Seemed a little easier the 2nd time around.

  45. Laura T. on June 22, 2014 at 10:52 pm

    i did a hot yoga class (power vinyasa) this afternoon!

  46. Amanda on June 22, 2014 at 11:01 pm

    A long walk happened today along with some heavy lifting to take items to the thrift store (furniture).

  47. Kelly on June 22, 2014 at 11:10 pm

    Got in my steady state today! Made time for a 6 mile run between errands and cooking dinner!

  48. Leah on June 22, 2014 at 11:27 pm

    I ran my first 10 K today!! Kickekd some butt

  49. Amy on June 22, 2014 at 11:33 pm

    5.5 miles with my husband after I got stung by a bee-on my foot!

  50. Megan on June 22, 2014 at 11:46 pm

    Sunday run day!

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