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 was my rest day and by BUTT IS BURNING from workout 1! Success.
I took a spin class this morning!
Workout 1 complete!
This was a great workout!!! I’m sweating!
Finished workout 1 and 20 mins of HIIT on the elliptical! I was left super sweaty and feeling great! Those inchworms killed me…in the best way! Going to my first barre class tomorrow 🙂
Monday was a 4 mile run, Tuesday a quick warm up + workout 1. The inchworm walkout pop and push up was definitely a killer
I just did workout #1 and it kicked me in the booty! 🙂 I’m going to be sore tomorrow….
Workout 1 complete!
I am so sore from doing the workout above yesterday. It felt great to finally use my muscles instead of just doing cardio. That being said I did do 35 minutes on the elliptical today and it made my sore muscles feel better. 🙂 I’m loving the workouts so far!
Holy inchworm!!! Talk about a workout!!!
I did the Summer shape up workout for Tuesday!
I did workout #1 yesterday! I’m pretty sore today so I did some speed walking. 😀
I did workout one last night and was surprised at how hard it was. Those inchworms were killer. Don’t know why I was surprised, since your workouts always kick my butt! Gonna I swimming tonight for my steady state.
Workout #1 had me dripping! I am already loving SSU this year, it was the perfect timing too, we just moved into our first house and don’t have a gym yet, so bodyweight, dumbbells, and outside cardio are my only options.
Holy shaky legs, batman! Workout 1 was intense!
Awesome! Just finished workout 1! Thanks for including impact options 🙂
I did my HIIT first and could barely make it through Workout 1. Wow
I’m not sure how much I’ll be able to follow along with the workouts because I’m about to start training for my very first full marathon, but I’m so glad I can check in and get great ideas for scheduling my workouts and trying something new! Thanks so much for your efforts!
Ran 3 miles this morning! I tried to do workout 1 tonight but my body has apparently decided to fall apart and tonight was not my night….
get some rest and hope you feel better tomorrow!!
Loved today’s workout! It was a great way to spend my lunch hour.
I got in my Zumba class today! 🙂 On Tuesdays and Thursdays my studio has a class in which we incorporate weights and light zumba Toning Sticks.
Workout 1 complete plus 20 minutes of jump rope HIIT…I got dominated…in the best way possible!
Today was 40 minutes of Pilates, 20 min HIIT on the treadmill (I wimped out at the thought of doing it outside in 93* weather) and workout 1. I feel great!
I did workout #1 & 20 mins of HIIT. Great workout 🙂
I did 30 minutes of steady state cardio on the elliptical and took my baby girl for a nice long walk – excited for tomorrow’s workout!
Was planning on workout 1 today but the unpacking and cleaning took over my day (again) and I’m exhausted. Tomorrow!
I did a steady state workout today on the elliptical. My legs are killing me after yesterday’s Workout 1 + HIIT! It feels so good to be working out like this!
Workout now is finished along with 20 min hills. On the road to Michigan tomorrow so it will be an rest day. I’m packing lots of healthy road trip snacks! Staying on track. 🙂
Checked off my steady state today – elliptical and treadmill combo just to mix it up 😉
Steady state today- 7 mi morning run!
Steady state cardio finished! I walked outside in the glorious sun! My muscles are still sore from work out 1. Hopefully they’ll feel better tomorrow!
30 minutes of steady state cardio on the treadmill this morning!
I ran a 3.5 mile race today!
Did workout 1 and my HIIT on the treadmill! Loved the inchworm move! 🙂
Week 1 workout and HIIT sprints yesterday. Legs so sore! I love it! Headed out for a run tonight.
I just did workout 1!!! I love jumping lunges and jumping squats!!!
Workout #1 starts tomorrow for me! Today I went for a nice long walk.
Loved workout 1, but dang! That’ll hurt tomorrow! 🙂
Loved workout 1, but dang! That’ll hurt tomorrow! 🙂
Made it through twice. It was a tough one. Especially the jump squats and inchworms. Cardio was pushing my toddler to the library in his jogging stroller. Grateful for the stroller. I needed something to lean on. My legs were jelly!
Did 1:10 min if power and vinyasa yoga (40 min of power, 30 min of vinyasa) plus an easy 20 min walk. My body was in much need of some stretching, low impact love.
I did it,mi did workout 1 and hiit!
Completed a Jillian Michaels dvd this morning. Felt awesome!
Did some steady state hills today and some abs. Feeling the booty soreness after all those side lunges in workout #1, LOVE IT!
I took bodypump this morning and did a Bikram class tonight!
Yesterday I did Workout 1 in the morning and then ran (with some sprints for the HIIT part) in the afternoon…except it was sort of painful after my legs had had all day to get sore after Workout 1! 🙂
And today I did my 30 min of cardo…it was raining when I got home so I just did a workout DVD.
Walking around the park while my son was at rookie baseball practice!
tracy anderson mat workout
Walking! 🙂