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.
Great work out!!!!!
can’t wait to try it tomorrow! today taking a nap won!
Thanks Gina, for all the work you put into this. I’m excited to get started, my baby is 8 weeks old, its time to work on getting in better shape.
I started! I did 2 rounds of workout 1 plus 20 minutes of hiit on the treadmill! Yay for nap time workouts!
I can’t wait for my first Summer Shape-Up!!
This SSU is going to be awesome! Gina, you are so fun to follow and I enjoy your blog so much! Today I went to a body strengthening class at my gym and look forward to workout 1 tomorrow.
Mondays are always my rest day because Sunday evenings I usually stay out playing sand volleyball until nearly 10pm! Looking forward to another shape up!
It’s been a long day of cleaning, unpacking, and clean eats to fuel my efforts. Excited to try workout 1 tomorrow!
I started today and did my steady state cardio, can not wait for tomorrow’s workout!
YAY summer shape up! I’m so pumped! Oh and btw nice shoes 😉 (I’ve got the same ones).
Looks like I’m not the only one with a little one looking to start this! I miss Olympic lifting at the gym greatly, but arranging for childcare has made that difficult. I can do this in the basement during baby’s naps, though. We’ll see how it goes! Thanks for posting, and for making it so hard to say no to the price!
Did WO1 today plus 10 min of HIIT! My Day 1 is done 🙂 Feels good!
I am so excited and in need of summer shape up! I started the day off with Insanity and hopefully I’ll sneak in a sunset run tonight.
Commented on the homepage, but I am commenting here to check-in, as well. I am the crazy soul who braved the 5:30am Orangetheory class this morning. I have been doing it for almost a month now (always at 5:30am!), and am in love! Thank you so much for posting about it–otherwise I would have never found it/tried it out 🙂 Very excited to try the SSU Workout 1 this week!
I had a great walk today. Did 15 flights of steps and a kettlebell workout
I did some HIIT today in the pool!!!!! Was swimming with the kids and a bunch of ladies showed up to do some laps and turned it into water aerobics when I told them about this! The gal took us through a series of exercises that I didn’t even think to do in a pool!
WOW!! Great workout…. those 45 sec jumping lunges though!!!! I will feel them tomorrow!
I did workout 1 plus a 20 minute HIIT run! So sweaty but so great! I’ve never done a full shape up before (only workouts from some of them), so I’m really excited to participate for the entire four weeks.
Holy Hard Workout, Batman! This is my third SSU, and as usual, I loved Workout 1. Gina, thanks for making the workouts appear challenging but not over the top. I also underestimate the difficulty of the moves, and I love it!
Did a killer sprinting/track workout this morning along with core work and strength. Ouch! I’m going to be sore tomorrow.
I went for 30 minutes of steady state running. Tomorrow I’m going to Shred415 (shred415.com) for HIIT!
I did Workout 1 (I made it thru the circuit twice) during afternoon nap! It was hard & good! The plan is to go to the gym tomorrow to do the HIIT workout!
Out of town at a conference this week, so no time to workout, but excited for next week
Following day 1 to a T. I took a nap. 😉
Did workout 1 today! It was great!
Beach day!! Lots of swimming.
Glad today was scheduled as a rest day. I took a tumble off my bike yesterday when I couldn’t get my cleat unclipped and busted up my knee. Dumb! Going to attempt Workout 1 tomorrow!
Looks awesome! Can’t wait to try it out tomorrow!
Did 30 minutes of steady state with a sunset run. This is my first full workout but I’ve enjoyed the other videos for the winter shape up. Thanks!
Great sweat session ! Love when you post the “Shape Up” workouts.
ok so i’m not on fb any longer gina (as of now)… is this going to set me back from winning giveaways? lol. also, how do we print the work out? i actually have a printer now! and i’m going to this work out tomorrow at the gym!!
ahhh! we had a PDF, but it’s on Facebook. i will learn how to make a pdf for next week’s workout. i would save the image to my phone, or jot everything down
and you can definitely still enter giveaways!
Super excited for my bright and early am workout! Looking forward to the burn!
This is my first summer shape-up and I’m super excited! Did some yoga today to help my poor tight hammies 🙂
Did wrk out day early. Love it! The inchworm is killer.
Today’s workout was crew practice and an easy 2 mile run (taking it easy before a race tomorrow evening!).
I did 2 circuits W1 and 20 minutes of HIIT on the treadmill! Sweaty sweaty!
This workout was great and super challenging!
That inchworm and 45 seconds of jumping lunges/squats were killer! Love it, thanks for another great summer shape up!
Did workout one today with 20 minutes of hiit. I’m not used to circuit style workouts – it was hard! Excited to tackle it again in a couple days!
Woo! Excited for this years summer shape up! I did 3 easy miles outside and then did day #14 of the cult ab challenge (just 2 days behind from forgetting to do them). I hope these work outs will supplement my marathon training plan!
Today I did a full six miles as part of my workout and half training. Glad that I was in the nice air-conditioned gym – it’s definitely heating up around here!
Body pump at the gym today. Hopefully me and my preggo belly will be able to keep up with the workouts!
Today I ate according to the meal plan using the gluten free and vegan versions. It was a good day!
I’m pumped to do my workout first thing in the AM tomorrow :):)
The jumping lunges. O. M. G.
This Summer Shape up is coming at a perfect time. I’ll be trying on wedding dresses this summer and in an effort to not be a pile of tulle and tears it will be nice to get back on track. While I will never be a bride with unrealistic expectations of buying a dress too small I want to feel happy and healthy on my big day 🙂
I completed the workout this afternoon and loved it. It definitely got my heart rate up!
I did 25 mins HIIT today as I had my 530am bootcamp class and it’s all about HIIT training. Looking forward to trying workout #1 !
So looking forward to this workout tomorrow! Love that you took pics outside, so rugged 🙂
haha we had some audience members too 😉
So looking forward to this workout tomorrow!
Wow, those inchworm pop-outs were killer! Very excited to be part of my first Summer Shape-Up!