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.
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 : )
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!
Ran 4 and short swim today
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!
Did the HITT workout yesterday at a hotel on a treadmill that varied it’s speed involuntarily. It was interesting. Taking today off!
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!
Yogadownload podcast and a walk with my family today!
30 minute steady state this afternoon!
Today I rode 10 beautiful miles around the lake, followed by some much needed stretching 🙂
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
Five mile run this morning (after dancing all night at a wedding).
Ran for 30 minutes in the park with a friend 🙂
Sweaty 3 miles with my little brother in his very hilly neighborhood 🙂
3 mile hike at the Stanford dish! Also heart palpitations from USA vs Portugal!
Stair step 30 minutes then a leg workout!
A great 5K run along a beautiful trail!
Knocked out workout 1 today and 25 min HIIT walk. Ready for week 2!
3.5 mile run with a 0.5 mile cool down walk!
Hills and strength work today! The hills were so hard.
HIIT today, looking forward to Week 2!
Just pushed my baby in the stroller today while doing some shopping.
I did a color run 5k today!
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!
Long walk with the family!
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!
HIIT Scorcher + 1x through for Workout 2.
Sunday is yoga day.
Lifted heavy weights and went for a short walk today.
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 : )
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!
took some rest days extra last week, and doing my first orange theory tomorrow!
Looking forward to starting a fresh week tomarrow. I hope to be pushing it a little more this coming week.
Hiit and workout 1- that’s some tough stuff!
Pool workout and strength training 🙂
I went to an hour body strength class at the gym today. We lifted heavy and I’m feeling great!
Completed an invigorating three mile hike. What a great way to start the week!
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!
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 🙂
Friday I did 6 miles in addition to the “Ithilien Ranger” (Lord of the Rings-themed) workout that I found online.
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.
Great day today!!! did a short workout
I did 25 min HIIT today! It felt great once I was done.
30 minutes of 20/10 tabata rounds and then 15 mins of plank intervals! Super sweaty 🙂
Completed Wo #1 today. Seemed a little easier the 2nd time around.
i did a hot yoga class (power vinyasa) this afternoon!
A long walk happened today along with some heavy lifting to take items to the thrift store (furniture).
Got in my steady state today! Made time for a 6 mile run between errands and cooking dinner!
I ran my first 10 K today!! Kickekd some butt
5.5 miles with my husband after I got stung by a bee-on my foot!
Sunday run day!