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.
I am planning on doing workout #1 today on my lunch hour!
Rest day for me today! Back at it tomorrow!
Today was Workout #1, with some cycling interviews while watching some Bachelorette! Always entertaining.. The Inch worm left me sweaty!
My workout today was a BODYPUMP class!
Workout done and was a success!!! Feeling pumped. This is my first postpartum workout and I’m so excited for this shape up! Thanks…
Question: are we supposed to check in on off days?
I spent day one (yesterday) dedicating my yoga practice to everyone participating in Summer Shape Up. Felt good to start things off on such a positive note 🙂
Went for a run today…love the summer shape up!
Got to run n the alter g today for 35 min so will being doing the hiit tomorrow
Doing a HIIT workout today on the treadmill!
Thanks for the giveaway and awesome work putting this together! My workout today? Legs + cardio in the form of plyometrics (yay, more legs!) and hill walks. 🙂
I went for a morning run this morning! Huge accomplishment for me…I’m not a morning workout person!
Yesterday (Monday!) was an arm burner 🙂 I was signed up for an evening pilates mat class, but didn’t end up going because of a family thing (which was worth it!)
Today’s workout (Tuesday) was a 2 mile power walk, and a leg workout… felt by buns burning, which is always good 😉
I’m doing a 3 mile practice run today for my first 5k this weekend!
Can’t wait to give work-out 1 a go tonight (Tuesday)! Last night I shave 4 minutes off of my 5k time so I’m super ready!
My workout for the day focused on lots of legs and and! I’ll feel it tomorrow for sure! I would love to win some new reeboks!!
I went to 5:30am crossfit this morning for snatch balances (* snicker *) and 20 minutes of 5 pull-ups, 10 sit-ups and 10 box jumps, with a 400m run after every 3 rounds. Rocked it!
Those inchworms were KILLER. I couldn’t even get through all 15, started with sets of 10 😉
Feeling awesome after giving workout #1 a whirl this morning!
Group weight training/conditioning today! and of course a trial walk with the pup.
30 Minutes steady state – feeling it!
“Dominated” work-out 1 today! 😉
Today is HITT!
Five mile run this morning. Felt so good!
Whew! Just finished WO #1…I am a sweaty mess!!! Awesome workout! The inchworms were tough! I could only do 10 and needed to drop to my knees for the last couple! Have a great day!!!!
It was workout one for me this morning bright and early before the kiddos where awake, 20 minutes of HIIT later.
Did two rounds of workout 1 and 20 min HIIT… Wow I’m so exhausted but proud of myself!!
I injured my hip last week so my workout yesterday was nothing too intense, just walking – almost 5 miles of walking!
Long walk yesterday + burpees + air squats.
Workout #1 + 20 min hiit!
Just finished workout 1! So amazing! Definitely gonna feel that tomorrow! 😀
My only exercise today is a long walk with a double stroller, because my legs are still TOAST from Sunday’s OrangeTheory!
I was only able to get through two rounds of this schweaty workout today. The inchworms ARE a KILLER. Thank you Gina!
I’m going to spin class today!
I’m modifying the workouts for pregnancy– don’t worry! I have a HRM and know what I’m doing 🙂
Did the HIIT workout this morning before work! Feeling great. Did the SSU1 last night (switching up the schedule a bit because of my schedule). Looking forward to doing it again!
I’ll be doing HIITs today 🙂
Today’s workout was HIIT + Workout 1! Whew!
I am doing workout #1 today in an hour. I have lunch after to motivate me! Woo!
I guess work out on Monday was a rest day but I ended up doing 30 minutes on the treadmil
Day 2- I will try to do work out 1 and 20 minute hiit, we shall see if I can make it
Just did workout #1 after a 40 minute run. I could barely make it through the 3rd round. Awesome!
I did a 3-mile run today along with a mini leg circuit.
I ran for 40 minutes today
Monday I did a bootcamp workout.
about to start the week one workout!
a long outdoor walk is on today’s agenda!
Today’s workout was a TRX class.
Will do a barre workout today!
Monday was a rest day. Today I did a morning TRX bootcamp and am going to try Workout 1 later today for part 2