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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Haven’t been checking in consistently but have been following the plan pretty closely. Got in the treadmill hiit (total of 3.5 miles) and 2 rounds of workout #3 before picking up my kids.
Finished 30 minutes of steady cardio, running, on this gorgeous Michigan evening!
Workout 3 and lots of stretching
Yesterday I got in some Pilates and an 11mile bike ride
Today was a weights circuit and a 9 mile bike ride. Recovering from yucky allergies.
taught BODYPUMP this morning and planning to go to a power yoga class this afternoon for some good stretching.
I did turbofire for my steady state!
Fun strength challenge class this morning and plan for a 30min walk outside this evening for my steady state. Hopefully it won’t rain!
Did the crunch total body bootcamp this morning (with prego modifications). I loved doing something different. 🙂
Today, a 3 mile run and sand volleyball tonight.
I did a ton of running yesterday, so this morning I switched it up with Jillian Michaels Ripped in 30 dvd.
Done my steady state!
Did a strength workout with my trainer today.
Sore leggies after yesterday’s strength. Had yoga this am and planning some steady state cardio at lunch.
I busted out 2 rounds of Workout #3 and a 8 minutes of Tabata. I ran out of time for HIIT and Steady unfortunately!
I will heed to the siren call of yoga once again tonight. It’s such a nice way to end the day.
Rest day today!
Yesterday i did 30 mins of hills on the treadmill
Today i called a rest day but had a nice 3 mile walk at lunchtime
Workout 4 and 1 done!
Did the CrunchLive Total Body Bootcamp today! Fun stuff!
4 mile run this morning!
Yesterday was rest day for me due to my foot that was acting up with the stormy weather. I broke it years ago and I don’t think it healed correctly. 🙁
4 mile run for cardio today. 🙂
rest day because i am sore!!
I ran 4 miles this morning and followed it up with a super quick shoulder workout.
Got in 30 minutes of steady state after work.
Today I did a trail run with 5 rounds of stairs with a mini circuit in between.
After overdoing it Monday and Tuesday, only 20 minutes of yoga today, much needed rest day fighting off stupid cold. boo. Hoping one more night of good sleep will make me all better.
Today was a rest day for me; much needed!
Today I ran 6 miles and did abs!
Up early finished today’s workout
workout #4, #1 and ab burner complete!
Got in an awesome cardio plyo class at 6am this morning. Fueled by an amazeball 🙂 Might be able to sneak some other workout in later this evening too!
I was struggling to get out of bed this summer, but I still had time to fit in workout #2, minus the 3rd round of the plank set (but let’s be honest, I’m not too sad about that!)
needed some low-impact cardio workout, so i did one of your walking treadmill workouts today!
Worked out every day but just now getting wifi for the week!
About to start workout #2 with sleeping baby- hope he stays that way!
Monday I walked on vacation in Charleston for over 1 1/2! 🙂
Tueday,I made my Husband hike with stroller for lavender lattes while on vacation for my easy steady 🙂
Workout #2 this afternoon! I can’t believe the Shape Up is almost over!
Forgot to check in here yesterday … 30 minutes steady state, done!
I awoke super sore and tight this morning from Workout #3 and vinyasa last night. Rather than push myself too hard, I did a Fitness Blender recovery cardio workout for 30 minutes. I felt a lot better once I got moving.
I can’t believe the shape up is almost over! Is anyone continuing for another 4 weeks?
Full body circuit!
I had to move around my workouts, so today was 30 min of steady state. I did hill repeats on the treadmill with one mile warm-up and one mile cool-down.
Still nursing some sore leggies, so doing an active rest day today with some yoga and light cardio, and the Thursday workout tomorrow.
Using today as my rest day.
Wednesday: 20 min yoga + 50 min walking
30 minute walk with a few run intervals with the dog this morning and ended with an arm burner to top it off.
I did long, steady state on Monday!
Tuesday was workout #2….I’m really excited cause I did real push ups during workouts last week and this week! Turns out not holding your breath helps 😉