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.
Convinced my fiancé to do the workout with me today! Definitely going to feel it tomorrow.
Workout 1 and stretching for me today!
I did something a little funny to my shoulder last week, so I’m going to slowly do the workout #1 today and as you say, honor my body 🙂 Love the Shape Up Series! It always gives a nice little boost to my current workout routine.
Run day = fun day for me today!!
Monday workout = Baby has an ear infection so today’s workout was 4 mile run with the jogger & a lot of snuggles.
Tuesday = 30 min HIIT, abs, arms, & legs
I am going to do workout #1 today after work 🙂 Going to text some friends to see who wants to join!!
Ran 4.5 miles this morning before work and going to do the plan burner tonight!
Monday: 1 mile jog + 50 min tara stiles & tia mowry calm yoga:)
I love simple workouts like this! Looks like I’ll be doing this one at the gym tonight 🙂
Tuesday: 2 mile jog + 15 min myyogapro power yoga + 25 min am ywa yoga
Today I did a strength training workout trying to go as heavy as possible for back Felt great! Still trying to master the pull up – certainly not there yet…but hoping that one day I can say that I have done a pull up unassisted 🙂
Monday workout was a walk to the marina with the kids – pushing a double stroller with a 2 year old and a 5 year old is a workout in itself. lol
My workout today was piloxing. I loved your winter shape up series and look forward to this summer one 🙂
I am currently training for a half marathon, and plan to start the summer shape up!!!
Yoga yesterday! Today I will do a short run and week 1 workout!
I’m w/out any equipment…did Plank and Burn Bodyweight Circuit. 🙂
I’m w/out any equipment…did Plank and Burn Bodyweight Circuit. 🙂
Workout today – steady state – Rowing for 30 mins
Hubby had to literally push me out of bed at 4:45 this morning to get me to stick to my plan of running a few miles before work. Thanks to him, I DID IT! 3 miles at a steady pace, clocking in at 30min.
Getting back into by groove from a week vacay with the fam. I usually have my workouts scheduled in advance, but I’m just happy to have worked out at all. Schedules will happen next week, so I can follow along with you! Can’t wait to try this workout tomorrow!
Monday= Tone It Up HIIT the Beach II workout. 🙂
Elliptical definitely and try to squeeze in Workout 1.
I swapped the Tues and Wed workouts so I could do steady state (30 minutes of treadmill running in this HOT GA weather). Looking forward to HIIT and workout #1 tomorrow.
Today was steady state and yoga for me since I did wo#1 yesterday 🙂
Thanks for a great routine Gina and keeping my 7 month old very amused. Apparently mummy inch worming along the floor is HILARIOUS. So much so I had to get my iPhone out to record the giggles. Kept me going anyway. Did a steady state run yesterday and hope to get my HIIT in later when my son is in bed. Thanks again for this shape up xxx
Steady state run yesterday. HIIT and hills today! Have a hilly race I’m training for so this is perfect!
Monday workout: long evening walk with my dog
I did 20 min. of hills today..aka stairs in my house. Great workout idea! Also, FYI did WO #1 yesterday..ouch..feeling it today!
I’m a day late but I’m starting tonight and can’t wait to feel it tomorrow!!
Didn’t do the workout exactly, but did a variety of squats, lunges, planks, push ups, mountain climbers, that I think came pretty close. Add in a wall sit and I’m done…
I did crossfitt which consisted of finding my 1 rep max of front squats (143 lbs!!) followed by 50 front squats (60% of 1 rep max). Every time the bar dropped, we had to do 5 push ups and then power clean the bar back up before resuming the squats.
I switched up this week’s schedule and went to a barre class today. Looking forward to trying workout 1 tomorrow!
I took it upon myself to get back in shape last fall, but ended up having an injury that took me out for three months (physical therapy is kind of nice but I don’t want to go back!). I started ramping back up in January with barre classes. I love it and am now up to four classes per week (Tuesday, Thursday, Saturday, Sunday). The Thursday and Sunday classes incorporate a cardio component in the workout. The other days of my week are spent doing hour long hikes if the weather is nice with the exception of Friday (my rest day).
I really want to try this summer shape up program, but I don’t want to give up going to barre classes as it has been a great way to keep me motivated and on track. How can I incorporate your workouts into my schedule? I think I can easily just change my hikes to meet the steady state and HIIT workouts by adding in a little trail running.
Also, is it a bad idea to only have one rest day in the schedule?
Checking in on day 2! Did WO1 yesterday and my HIIT this morning.
Whew… Just finished wo #1 today!!!
Loved Workout 1! Ready to shape-up for beach season 😉
woohoo glad I made it through workout #1 today!
Hardest. Workout. EVER!!!! I’m not new to working out or summer shape up, but those inchworms killed me!!! Thank you!!
I thought the same thing about the inchworms! They look easy, but put them in the middle of the workout and do 15! Whew!
Workout and HIIT done for today! I’m 20 weeks pregnant so I did some modifications, but felt good. The inchworms made my shoulders cry in a good way!
Heading to the gym to do workout #1 on my lunch break! (so lucky to have a gym where I work). Thanks for all you do Gina, love the workouts and the inspiration!
Workout 1 kicked my butt!! The jumping lunges & squats were especially challenging. I found that by 20 seconds I had to slow down or just do walking lunges. My goal for this week is to increase the time I can do those two exercises at full speed. I also love the inchworm exercise, which also surprised me at how challenging it was.
The HIIT 20 minutes went smoothly as well, it turns out I am capable of doing much more intense cardio than I thought if I only have to do it for 30 seconds. I can do almost anything for 30 seconds, so the HIIT format is a great way to push myself. Your workouts always challenge me and I love it – my endorphins are definitely kicking in 🙂 Thanks for all your hard work!
800s track repeats yesterday. Workout1 twice through today…, much harder than I expected. My quads are trash from yesterday…..
Went on a run outside in the unseasonably cool weather today! So nice
I did some steady state cardio today…sore from workout one yesterday!
I tried for a 30 minute run, but ended up with a 20 minute run during one nap and a 10 minute run during the next nap… And a 30 minute stroller walk. It all adds up, right?
I have to do the same!!! Better to do that than nothing! At least, that’s how I feel!
Phew! That workout was killer, thanks Gina! Added a slow run (coming back from an injury) in place of HIIT.
I did 3.5 miles and an arms workout! I’m behind on starting the summer shape up whoops.
Today was my rest day but yesterday I rocked nearly an hour of total body weights! 🙂
Because it’s raining here (Barcelona), I did the first workout + stairs bootcamp workout inside! It will sore tomorrow…
Snoozed through my steady state swim workout this morning, so off day it is! Will get back in the groove tomorrow and I’m ok with that, workout 1 and yoga kicked my butt yesterday 🙂
Wow! Best workout I have had in a long time!!! Workout 1 + 20min HIIT (running on treadmill). I feel awesome!