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.
Tuesday morning = Workout 1, 3 rounds in 30mins. Doing the run this evening after sun goes down!
I ran 3 miles yesterday and did workout #1.
I’m looking forward to a long walk – it’s gorgeous outside.
Wooo Skyscapes!!
Today was steady state on the elliptical for 30mins + a good foam roll
I lifted this morning and did 20 min of cardio 🙂
I’m in the middle if the t25 workouts. Today was cardio core day!
Today will be steady state on the the treadmill and stretching! Thanks for the offer! 🙂
I did a 45 minute Sculpt class (it’s good for toning and conditioning) 🙂
Today was a relaxing walk with the dog before work! It was good to stretch everything out and get moving after CrossFit last night.
I did steady state cardio yesterday so today I’m going to try out workout 1- yikes! Thanks so much, Gina!!
Today was 2 miles around the neighboorhood with the pup before it I had to leave for work. Tonight is workout #1 !
Yay! Today my workout was shoulders and then HIIT for 20 minutes.
4 mile treadmill run, varying speeds between 6.2 and 7.2!
So happy another summer shape is here. I did workout #1 three times this morning plus 10 minutes of HIIT (ran out of time before hubby had to leave for work and had to give kids their breakfast). It was a good one, but I may or may not have been cursing the fitnessista during those inchworm walk outs! Thanks for putting this together.
Hoping to do workout #1 later today.
Yesterdays workout was a butts n guts class at my gym followed by 20 minutes of killer incline walking! I did this treadmill hike from fitsugar
http://www.fitsugar.com/20-Minute-Walking-Treadmill-Workout-34968743?ref=34863872
Started day two off with a protein pancake and now headed out for a bike ride. Can’t wait to try Workout #1
Monday was steps (14 flights) walking (4 miles) and a kettle bell workout.
I taught a spin class and did crossfit!
Workout #1 with an hour walk in the woods
Yesterday I went for a walk – call it my steady state cardio for the week!
Just did Workout 1 – OMG!!
Last nights Yoga class left me feeling a little sore this morning, so SSU workout 1 and 20 mins HIIT is on the agenda for this evening! Great giveaway Gina!
Yesterday was a rest day after lifting Sunday, and today is steady state, but I am so excited to try workout 1 as I am trying to incorporate more hiit and weights into my workout routine (trying to break out of the cardio rut!)
Yoga session after the cardio workout the US soccer team gave me.
Those skyscapes look awesome!
Today will be Workout #1 and a 2 mile run in training for my first half in October.
Even though Monday was off I felt like I needed to walk, so I did. Four easy miles around the park- just me and my earbuds. Then spent the evening with the little one while he played in his little pool.
Well, I tried to do the workout at 5:30 this morning but my bed just felt sooooo good I hit the snooze 🙁 Planning on doing it today after work though! Great giveaway!
I lifted this morning and am running this evening after work.
Rode my bike 7 miles around a lake near my house with my husband 🙂
My legs are burning from all those squats and lunges! Enjoying the rest day with a relaxing dinner with family today.
SSU is awesome! Today’s workout will be workout 1 and the 20 min HIIT. Can’t wait to get done with work and go for it. So excited about the giveaway, will send a sweaty pic later. I love your shorts. Have a great day
Yesterday was runday so I’m going to try to do arms today!
Monday was a nice 4 mile walk in the sunshine!
Last night, I did a 30 min. HIIT ladder and a 10 min. core workout from FitnessBlender while watching the World Cup at home – Go USA! Finished with 5 mins worth of bridging/hip raises (hamstrings and booty were burning).
Today will be either a run day or a weights day, depending on the weather when I get off work!
Today (Tuesday) is yoga day!
Today was a 3.5 mile walk with my almost 2 year old and my 2 month old in the ergo.
Today was a walk in the morning along with power yoga later this evening!
Woo hoo! Forgot to check in yesterday – but I did workout #1!
Yesterday (Monday) was Tabata! Such a great class. Tonight it’s off to Kettleworx! I LOVE ME SOME KETTLEWORX.
Yesterday was week 1 workout and walk sprint intervals for 30 minutes! My legs and abs are feeling it today!
I just completed workout 1-three rounds and I am already feeling it! Walking down the stairs was killer!
I did a 3 mile run last night and plan to hit the gym over my lunch break today to try Workout 1!
Today is yoga day!
Pilates and Barre routine
First workout of today was arms at the gym, tonight is a HIIT spin class!
On monday I did strength – pause/tempo back squats, clean complexes, back squats, and ring rows!
Went for a long, yet fast walk around my town before work…Week 1 workout tonight!!
Went for a run today. Oof. I think I need some new shoes! Thanks!
Getting a walk in daily from work to the bus in downtown Minneapolis–along with walks most evenings:)