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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Yesterday was a rest day. 🙂
This morning I did the HIIT Start workout and Workout #3. My dad came over and ran with me so there were some breaks in there but it was fun!
(by the way I’m writing separate comments for each day because I’m the worst giveaway participant EVER but I’m willing to embrace shame for a fitness tracker prize hehe)
Late night at work means today is an off day. Walked home at least!
Forgot my check in yesterday- jigged for my 30 minute steady state. Today I did workout #2. Always a killer!!
4 mile run yesterday. Off today.
Can’t remember if I checked in yesterday. Did workout two and lots of stretching today
prenatal yoga last night (it was glorious!). this morning it was rough to get up early, but i have a meeting around lunch time and let’s face it…no friday night workouts will be happening. 😛 got my butt up and did 1 round of workout #4 and 2 rounds of workout #1. this will definitely help keep me motivated to workout throughout the weekend. 🙂
Yesterday was a rest day d/t lack of sleep. Just completed workout 2 and I’m a sweaty mess 🙂
Workout 3 + HIIT Start on the treadmill in a hot gym=sweaty hot mess this AM!
hot power yoga today!
Workout #2 done. Whew!!
This will be a two-for-one post … I always get something in the fb group but forget about this thread. Yesterday was a bike commute/Crunch Live quick ab workout/softball day. My plans for the schedule SSU workout were shot thanks to work!
Today I have the HIIT Start on tap at lunch (or just before, since the temperature is climbing) followed by a stop at the gym for Workout #3 (they have all the big weights).
Happy weekend!
Took Tues/Weds off and then did WO 2 for Thursday. Will do 30 min of steady state today! 🙂
I did turbokick yesterday for my steady state!
The hubs had to go to work early today so I was up and at ’em early with a HIIT Start! It feels so good to work out in the morning. 🙂
I did 1 round of workout 4 and 30 minutes of steady state on the treadmill on Thursday
I didn’t have a lot of time on Wednesday but I did one round of workout 4 (I LOVE this workout!) and 1 round of workout 1
Yesterday was a tough Orangetheory class to get me back on the wagon. I was soooooo sore, that today’s “rest day” called for a “gentle” 3mi jog. And im so glad i did, because i feel waaaay better!
HIIT workout today! Felt so good!
I ran 6 miles yesterday and 7 miles today. We are expecting rain tomorrow and so I got an extra run in today in case it storms tomorrow. I’m trying to heal from an injury so strength training unfortunately has a taken a bit of a back seat.
I did WO# 1 & 4. Ready for the weekend!
Just checking in! I was going so strong and feeling fantastic until I pulled a muscle in my back doing WO#3 earlier this week. 🙁 After injuring myself, I took the past 2 days off and it is killing me! Hoping to do an easy run tomorrow!
Rest day today, definitely needed after workout #2 plus two-45 min walks yesterday. I will probably do some walking and stretching this evening. I’m looking forward to leftover crockpot indian butter chicken for lunch!
Rest day today for me. Gotta clean my apartment for my boyfriend in town! Cleaning can kind of be exercise…
I’ve been terrible at checking in :/ I did 3 rounds of workout 3 on Wednesday, and just finished the HIIT. Plan on getting some dancing in with my kiddos later this afternoon. 🙂
WO3 and sprints this morning. HAPPY FRIDAY.
stadium stairs run yesterday morning and a 3 mile walk at lunch
Did a Tabata class this scorning followed by my first ever BodyPUMP class! I liked it a lot but the lunge section was brutal. Now time to enjoy the rest of Friday at one of Charlottesville’s beautiful vineyards!
*morning
I did workout 2 yesterday and forgot to check in. Did a spin class today as I’ll be taking tomorrow off.
Haven’t had time to check in all week but did workout #2 on Tuesday, went for a 40 minute run on Wednesday, took Thursday off and did Yoga Body Sculpt today plus lunch time 30 minute speed walk.
workout #2 this am, it was hard getting up and going, but felt great to finish!
Getting my yogini on 🙂
Taking an active recovery day, mowing the lawn in the heat. Finished most of workout 2 yesterday despite not feeling well. My hubby finally suggested throwing in the towel and resting. Good advice, I feel much better today and will be ready for my race tomorrow morning.
Thursday: 20 min yoga + 50 min walk
Today was Workout #2 and I pushed through it as fast as I could with good form. I was super sweaty!
My body has been super sore from doing yoga along side the shape-up which in hindsight probably wasn’t a good idea! I can’t help it though. I ‘m in a yoga kick!
yesterday was a short run and outdoor yoga! 🙂
tomorrow will hopefully be some orange theory!
Rest day today, ready to get crankin again tomorrow!
Yesterday’s workout was an awesome back/chest/legs/abs combo. Today was hot vinyasa! 🙂
Today was a rest day.
Today was cycling, pure cardio
Yesterday workout 3×3 ,been a great shape up!!
Gentle yoga and enjoyed the rest for my sore muscles, including some pampering with getting my hair done!
It’s been a rough week with the baby so workouts have been pretty non existent but I did manage to do some of workout 3 today…can’t wait for her to get on more of a routine but also just trying to enjoy the newborn snuggles and screams while I can – i know I’ll miss it one day!
Just pilates today.
Hiit for the win!
I lifted today – snatches and back squats!
took a bodycombat class, then taught bodypump this morning 🙂
My last rest day of the Shape-Up!
doing a spin class this morning! Needing some group motivation today