Summer Shape Up 2015: Week 4 Workouts and Meal ideas
Hi friends! Can you believe that it’s the last week of Summer Shape Up?! It’s gone by so quickly, but time flies when you’re working hard. 😉 I hope you’re already seeing some noticeable benefits from the past 3 weeks! Our goal for the final week: finish it STRONG with the same intensity that you used when you began the challenge. Also, remember that you can always repeat for an 8-week plan. For Winter Shape Up, we’ll have our free full-length videos to follow, too. 🙂 If you’re just joining in the fun, you can check out the intro post here!
Next month, I’ll be back with full monthly fitness calendars (and per many requests, I’ll include meal ideas in my emails), so if you’d like to receive those, be sure to sign up for my newsletter below:
(I’ll never spam ya)
A very special “thank you” to all of our wonderful 2015 Summer Shape Up sponsors!
bobble, makers of the BPA-free self-filtering water bottle. I tote mine around all the time and love how lightweight it is.
Gluten-free Chex oatmeal, which is perfect for baking, savory recipes and snacks,
(shown here with an egg cracked in as it cooked, almond milk, blueberries, cinnamon, a drizzle of maple syrup and a giant blob of peanut butter)
and Crunch Live, who kindly shared a 30-day free trial with all of us. Just use the code “SSU30”” to activate it! (It will turn into a regular membership at $9.99/month after the 30 days expire, just as a heads up. They have a great variety of workouts you can do anywhere.)
Here’s what the meal ideas look like for Week 4. As always, feel free to adjust or shuffle them around according your unique needs and preferences.
Breakfasts:
Sweet potato hash with poached eggs
Protein pancakes without protein powder
Lunches:
Zucchini pasta with creamy cashew sauce
Dinners:
Mexican black bean spinach burgers with sweet potato fries
Slow cooker chicken enchiladas
Snacks:
Treats:
Oatmeal chocolate peanut butter cookies
Workouts:
Monday: OFF
Tuesday: HIIT Start Treadmill Workout and workout #3
Wednesday: Steady state 30 minutes
Thursday: Workout #2 or Crunch Live Total Body Bootcamp
Friday: OFF or gentle
Saturday: Workout #4 + Workout #1
Sunday: Long steady state + Ab burner
Every time you complete a Week 4 workout, leave a comment below! (Today is a freebie since it’s an off day!) I’ll pick a lucky winner to receive a fun fitness-y prize pack, including a fitness tracker and lulu tank top.
Let’s go after it!
xoxo,
Gina
xoxo
Gina
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got in 3 rounds of workout 3 this morning and will do the HIIT cardio during my lunch break. i was having some backed up stomach issues last night, probably due to eating abnormally mixed with the “fun” symptoms of pregnancy. moving around and drinking water first thing this morning made me feel so much better. 🙂 🙂 good luck this week everyone!
Monday // Run day
Got in an early morning orange theory class!
Orange theory this am!
I was traveling this past weekend, so didn’t get much in, so today I’m going to try a run.
Yoga for me today 🙂
I have been completing these workouts all along but I think this is my first check in. It feels great to switch up my routine, so thanks for putting this together! Today I did my long steady state since yesterday became an off day.
Any suggestions on how to complete tomorrow’s HIIT Start Cardio for those that don’t have a treadmill?
It was pouring rain this morning so I took that as confirmation that I should take a rest day!
So glad this is an OFF day! Need a nap after 3 hours of sleep…
I’ll be doing total body conditioning tonight
Started the day with a nice strength session and planning some elliptical time at lunch
Finally got the baby back to sleep this morning at 5am and did 30 min on the elliptical watching Orange is the New Black… Then he woke up and slept on sweaty me for 30 minutes. You win some…
HIIT workout today (gonna do one from WSU, since I don’t have a treadmill), along with WO 3.
Those chocolate cherry smoothies are delicious, everyone must try one! And you lady, look gorgeous as always! Have a nice week.
Rest day for me today!
I got in a moderate pace long run this morning! Looking forward to the treadmill HIIT tomorrow..
I’m stoked for this week! 🙂 and I really like the “HI IT start” workout for reminding me (again… haha) that I need to do some intervals or hills!!
Enjoying my day off from exercising. Ready to “HIIT” it hard tomorrow. (pun intended)
Rest day today!! Got in over 10 miles of walking around the city yesterday sightseeing with visitors, so my legs need the break!!
That bobble water bottle is so cute!
Love the images you’ve got here with this week’s fitness routine and meal plans 🙂 Makes it so easy to take a peek at & get started!
I almost didn’t wake up, but I did and went to HIIT class 6:35am-7:35am ! And yummm that sweet potato hash with poached eggs looks divine…
Got on my cardio today swimming
A walk first thing in the morning and a fun Zumba class before lunch.
I started the week off with 30 min of power yoga this morning. I plan on taking a long walk this afternoon, followed by a 30 min deep stretch video for the hips/hamstrings.
Rest day today! Two weekends of travel and celebrating in a row has been rough!
Easing my way back into exercise after a fun weekend by taking a 90 minute yoga class 🙂
33 week baby bump and I went for a 35 min jog with the weim!
Spin class today. I’ll get into arms/abs later as well = )
Doing some pilates today.
Hey! I did some pilates too today!
I took a boot camp class at the YMCA today!
Took two (unplanned) rest days on Saturday and Sunday thanks to 4th of July festivities so today I’ll be doing Workout #3 and then an athletic conditioning class at my gym!
A really nice vinyasa flow for me today 🙂
Spin for me today! 🙂
workout 3 with .25 mile sprints at the end of each round! felt good after a weekend of indulgence!
Oooh, I’m going to make that cherry chocolate smoothie with my chocolate Shakeology. YUM!
Workout done – felt good to get back at it after the 4th holiday 🙂
I know it’s an off day but after an indulgent, workout free weekend and I am going to complete Tuesday’s workouts when I get home from work!
Woo hoo! Did Tuesday’s workout!
I did a 30 minute home workout dvd and ran 5 miles!
Hi 🙂 What is pictured after the popsicles link/before the workouts image? It looks like a cookie of some kind, but doesn’t match anything you’ve got listed here. They look good, but what are they?
I second this!! I tried clicking on it so many times because it looks so delicious!
Spinning and then BODYPUMP today!
So excited for the new tread WO!
Did the week 4 email go out? I got weeks 2+3 so I want to make sure I wasn’t missing it?
Thanks!
yes, it went out thursday!
So weird! I didn’t get it this week. Checked my spam and everything!
Ahh finally found it hidden in there. YAY! Did yogify tonight & ready to sweat it out tomorrow!
Yay, so glad you found it!!
Completed another CrunchLive video for my 30 minute cardio.
Oops, don’t know how it posted there!
HIIT and three rounds of workout #3 this morning!
Super sore booty today. Glad its a rest day!
That one top is so cute!! With the tank under the sports bra part? I like that a lot.
I’ve really been enjoying these workouts!
Coming down the home stretch – got in 30 minutes of steady state with a run today!
Rest day today. I took a walk over my lunch (after eating of course!)
Monday: 15 min yoga + 50 min walking