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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Today was a HIIT workout for me plus some abs and stretching.
Today was a full body workout with an emphasis on the booty – my weakness. 🙂
Rest day! Can the treadmill interval workout be done outside?
definitely!
Today was a walk and a quick upper body weight workout!
Couldn’t take off day my favorite instructor launches new Body Combat! Awesome, sweaty 60 mins, but the jump lunges kicked my booty!
did a spin class today.. a class i haven’t done in a while!
Steady state today!!!
I did Workout #1 and it was a great way to start my week!
I did the HIIT Start workout this morning!
Took the day off unintentionally since I took the whole weekend off but ready to tackle tomorrow first thing in the morning!
Rest day! (Much needed)
I switched things up and did workout 3 today!
I did 2 rounds of the ab burner from last week’s plan today.
Did the HIIT today + workout 3! Feeling strong!
I did pilates today since tomorrow is my off today! 🙂
After a 9 miler yest, today’s my rest day.
Had a great rest day today. Definitely needed it!
Headed out for a 6 miler right now.
wooo workout #2 complete !!
Workout 2 this morning.
4.3mi run bright and early this morning! Finally was able to get under a 9:00 pace in this ridiculous heat 🙂
HIIT x 2 and #3 x 3. I am completely worn out!
A nice 5 miler this morning!
Workout #3 x 2.5 (half the amount of reps the 3rd time through) and the HIIT start outside on a perfect 50 degree summer morning. It was tough but I’m feeling great now!
I did your treadmill workout yesterday! I’ve been looking for a good one to do!
So, I hit my snooze this morning and did not get in my workout before work. But, after work I’m going to go to a circuit resistance training class at the gym. I will fit in the HIIT start workout this week…it looks like a doozy!
30 minute steady state last night!
Workout done!
workout done today – thank you so much i am sad this is ending!
HIIT Start and #3 🙂 any recommendations for weight lifting gloves that help with forearms that get sprained easy?
Ran this morning early with my running buddy, Liam (my 10 year old!) and did workout #3 🙂 So love working out with this little fella when he wakes up early. XXOO
Boot Camp at the Y 6:15am-7:15am today! To finish off with some yoga after work (and more cleaning after fleas in my house when I moved in…ugh yuck)
Today I am completing an arm circuit and a few of your barre videos.
That was quite the sweaty treadmill workout! Love it. 🙂
doing HIIT today!
Did the HIIT Start workout this morning & sweated all over my treadmill. I have a softball game right after work, so I’ll try to fit WO#3 in before bedtime if I’m not too exhausted.
Woke up late, but still managed to get in some HIIT style cardio, planning for workout 3 after work.
Took an orange theory class!
Homemade smoothie for breakfast. just had a great happening at work as i helped to set up a much needed process, and was able to work well with a coworker who, i’ll be nice and just say i usually don’t get along with…don’t get me started. 😉 heading down to the gym for a late lunch break to steady state out some of this positive energy! 🙂 🙂
Boot camp this evening!
Yoga today!
3 rounds of workout 3 and the Hiit cardio workout today. No breaks needed during the pushups! Getting stronger!
Today was a nice, steady long walk with my baby and dog!
Unfortunately I was unable to workout this morning due to some vicious cramps. I have heard other ladies say exercise makes them feel better, but I am not one of those lucky ones. Fingers crossed that I’ll be back at it tomorrow!
Taught barre today!
Spin class this evening! Was so close to skipping it and heading home to relax but so glad I pushed myself to go!!
I did workout 2 today!
Workout #2 finished!
Crunch Live Total Body Workout done on a rainy evening
Today I was craving a run and yoga and both cravings were met. Sweaty slow 3 miler and hot vinyasa class for one, please! I’ll be HITTing start and working Workout #3 tomorrow! <3