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.
Today I will walk the dogs an extra 30 minutes!
Went to crossfit last night! My legs burning!
I’m so stoked that the Summer Shape Up has arrived! I’ve strained something in my right hip, so I’m going to change things up a bit to do the upper body workout in workout #1 combo-ed with some gentle yoga stretching for my lower body.
I love this workout! This is definitely going into my mix.
2 hours of volleyball tonight, so no other scheduled workout for me!
Monday I did a 40 min run with a friend in the early morning!
A mix of cardio, strength and HIIT for me today! 50 mins. And much needed stretching 🙂
Excited to try workout 1!! Here I go…
Pilates.
Last night I came back from a 3 week vacation in Europe, so I started the week with a slow 3 mile run, and I plan to do some bodyrocking tonight. Can’t wait to add the summer shape-up to my routine!
Walked 3 miles today and will do 20 minutes of HIIT after work
Did my HIIT at 5am this morning in the form of running intervals on my treadmill for 30 min. After work I’ll be doing workout #1, followed by lots of stretching. Hoping to convince hubby to join me!
super sweaty workout today!! thanks gina 🙂
23 Mile bike ride done!! Nursing a sore arm so will be taking it easy on the body strength work outs!
Did the 20 min. HITT this morning, and will do workout #1 tonight! Seperating them out as I am 9 days post baby!
Had a personal training workout this morning. Needless to say, I’m super sweaty. Problem is – UPS is supposed to be delivering a package so I’m stuck in my sweaty work out clothes in hopes I don’t miss them (I missed them yesterday during my super quick 5 minute shower so I don’t want to miss them again!) Sorry for stinkin’ up the place! ; )
yoga class this morning and doing the workout week 1 after work.
hola! checking in for day two. 30 minutes of steady state today… easy peasy and done.
woop!! summer shape up week one routine with slight modifications as I have a quad tear injury!
Did my first tabata class yesterday! Loved it!
My butt is officially kicked with the first workout!
Today is yoga and long run day 🙂
Yoga for 1 hour
fantastic job, as always! Loved workout 1! Miss doing ab work so much, but not much longer. 🙂 3 rounds done, plus chasing a 2 year old all over Disneyland this morning – totally subbing that for my 20 min of HIIT haha.
Managed 3 rounds in 28 minutes. So sweaty!
Doing Workout#1 and HIIT today…excited!
I’m super excited about this summer shape up! I was just starting my own program this week but will follow this to keep me more motivated. I’m excited to try workout 1 tonight after my run.
Just finished Day 1 workout! It was awesome!
About to go for a run in the heat!
Today was step, abs and stretching.
Ran half a mile to my gym and did a speed workout on the treadmill today. 10 x 400 with 200 m rest, then ran back home. 4 miles in all. Did workout 1 yesterday so was time for some cardio today.
Running and elliptical
I did a 90 min tabata class this morning at the gym and walked around the hood with my dog! The weather is just too nice to not go outside and enjoy it for a while
nice and sweaty from week 1 workout & HIIT today!
No workout 1 for me since I’m teaching like crazy this week! Ran 5 miles yesterday (PRed for that distance!) and today I teach BodyPump and will add some HIIT – either sprints or TurboFire’s HIIT 25, depending which I feel like my legs can handle!
Yesterday I ran 4 miles and stretched and today I’m doing SSU workout 1 and either HIIT or tabata!
Today I went for a 30 min walk with my sister. Looking forward to doing workout 1 today!
Monday I took an aerial yoga class for the first time. It was awesome!
Just completed workout #1!
Ah! I missed day 1. Totally want to win those Skyscapes!
It was bodypump today!
GRIT Plyo and RPM so far today! Thinking about Body Pump later… 🙂
Did the workout twice through last night plus a mile walk, that inchworm is KILLER!
work out 1 and water polo today!!
I am going on week 8 of a badly sprained ankle 🙁 Today’s is core work with pilates and restorative yoga.
Tuesday: 2 rounds of SSU Workout 1 🙂
I just did the week 1 workout and it is hard!! Those inch worms almost killed me! I managed 3 rounds but only 5 inch worms in the last one before I collapsed in a sweaty mess. Although I’ve just realised that I did the cardio wrong – for some reason I got it into my head that I was supposed to do 5 mins easy, 5 mins hard for 20 mins, idiot!!
I’m going to a yoga class at my gym today, it’s the only day I can make it. Looking forward to trying workout 1 tomorrow!
Just completed workout 1- loved it!! For my 20 mins of HIIT I actually did the week 4 cardio video from winter shape up- what a killer combo!! Thanks Gina!
Checking in for yesterday–Did the Week #1 workout and walked the dog for 20-25 minutes. I’m trying to figure out what exactly about the inchworm walkout/ pop out/pushup that made it so DARN hard but my muscles were TOAST by the time I hit 15.