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.
Kickboxing class!
Today’s workout….Rototilling. yup! 2000sqft of garden. I was sweating.
Today was elliptical HIIT + chest!
55 minute jog!
I did 3 rounds of the Workout #1 circuit today (OMG, the inchworms/pop-ups/push-ups nearly did me in) followed by a treadmill HIIT with 1 min easy / 30 sec hard for 17 minutes.
Yoga and a quick run 🙂
hour-long, fast-paced walk with my roomie!
45 min run!
Did workout 1 tonight…loved it! The inchworms were killing me by the end. I only got in 2 rounds in 30 minutes, but my goal is to finish 3 rounds in 35 minutes next time! Thanks Gina! 🙂
Today I did workout 1 and 30 mins on the treadmill. My upper body strength isn’t the best, I struggled with the inchworms/pushups but looking forward to building up my strength over the next few weeks 🙂
Did a 3 mile run with both babies in the double bob (almost 100lbs total). Does that count as a double workout? 😉
I cant wait to try workout #1! I am planning on sticking with the schedule but, since I got only a few hours of sleep last night, I am waiting to see if I think my body should take it easy or not.
Did work out 1 at the gym yesterday! Followed by 20 min hiit on the spin bike! Totally agree with everyone re inchworms!
I did the workout 1 today and the 15 Min Turbo Fire HIIT. And yes, the inchworms are nasty!!! 🙂
Tuesday- Workout #1 and HIIT
I am Body pumping today! The best!
I did Workout 1 today. Love to hate the inchworms! I did 2 rounds in thirty minutes but my goal is 3 rounds in 30 minutes next time! Thanks Gina!
just finished 2 rounds of workout 1. holy crap.
I did workout #1 yesterday and 1 mile on both elliptical and the treadmill!
Brisk walk outside in the GA heat & 30 mins on Elliptical
yoga and a 31 days to pull ups challenge work out!
Monday: Jillian Michaels dvd
Tuesday: spin class
Today I did Bodybalance and Bodypump. Love it when I look around during pump and realize I’m lifting heavier weights than some of the guys in the class… ;-P
yesterday I worked with a weighted hula hoop for 20 minutes
Week 1 workout and HIIT done!
Can’t wait to check out the Workout#1 tonight!
Also – on a different note – can anyone recommend a good YouTube or DVD Yoga video? I’m not looking for advanced yoga. Just something to supplement my running.
Moving my classroom into storage! In 95* heat!
SSU workout done! What a great workout!
Starting off the day with Insanity, and then hoping to get Workout 1 in during my lunch break!
We are vacationing this week in the beach and we have one on the way, 2 yr old, 3 year old and a 5 year old. I have been able to sneak in 2 workouts in 3 days. Crossfit-inspired are my favorite for quickies!
Hiit workout with zero equipment
i’m loving the workouts!!!!!!
Yoga from a website that lists several free workouts and they are good!! Google “10 best and ahem…free yoga workouts) if you want to do some yoga.
Running on the beach if I can sneak away early in the morning here.
I also plan to have a rest day–not much of that with 3 little ones on vacation but I’m trying!!
Barre3 from their app or body beautiful from Amazon prime!
4 mile run with some friends for me today.
Today was plank and bike
Tuesday Workout 1 done! I had my long run (a ten-miler! since I am training for a half in August) today, so I will do HIIT tomorrow. I did my run first thing in the morning (because that is how I roll: I need to run before my brain wakes up and realizes what I am doing), so there was really no way I could do jumping lunges, or squat jumps, so I happily did lunges and squats instead. It was a tough workout regardless (the inchworms…)!
Oh, and Gina, I just love the location where you shot the instructional photos!
I plan on doing CrossFit and a walk with my baby in the stroller.
I was excited to get started on Workout 1 today – but having lingering back pains. Looks like yoga is it for this girl today!
Monday’s workout was The Dailey Method and a walk to/from class.
Today I went for a run instead of the HIIT. I have to ease my way into HIIT, lol! But I’m looking forward to trying it:)
Zumba!
Spinning.
Yesterday’s workout. HIIT and a 30 minute barre class. Today I did a quick HIIT workout in the morning and will be taking my dog for a 3 mile walk later.
Monday workout was 30 minutes on the treadmill, abductor/adductor exercises for the legs, and lateral pull downs for the back.
Bikram!
Monday night = boot camp class!