Summer Shape Up 2015: Workout #3

This workout is pure strength, so we’re focusing on building lean muscle, and lifting slightly heavier than we’re used to. Remember that change creates change, so in order to get awesome results, you need to safely push your comfort zone. As always, check with a doc before making any fitness changes and be sure to modify as needed. 

Ssu2015 workout3


Work quickly for these exercises, moving onto the next one after completing one set. Repeat the entire circuit up to 2 times for 3 total rounds.

Form cues and tips:

Goblet squat. Hold the weight in front of you, perpendicular to the floor. Sit back into your squat, keeping your chest up and core tight. 

Lunge and weight pass. Come into a lunge on the right side, bending your back knee towards the floor and trying to bring your front thigh parallel to the floor. Hold one dumbbell, and pass it underneath your leg to grab with the opposite hand. Continue doing this for 45 seconds before switching to the left leg. 

Overhead press. Hold the dumbbells at a 90 degree angle, with elbows in line with your shoulders. As you exhale, press the weights up overhead, but make sure to avoid clanking them together at the top. Try to keep your body still, only moving the arms. 

Single leg bent bent-over row and extension. Step one leg behind you and hinge forward from the hips, keeping a flat back. You can lift your back leg off the floor, or keep it there to maintain balance. Squeeze your back to row the weights in towards your torso, and then straighten the weights as much as possible, keeping them lifted. 

Push-up. Make sure to keep your hips down in line with your torso and core tight. Exhale each time you press up. Do as many as you can on your toes!

Single leg bridge. Come onto your back and place both feet under your hips, bending your knees. Extend one leg up, and glue your knees together. Exhale and squeeze your glutes to lift up your hips, and carefully lower down. If you are pregnant, you may want to skip this one, and do regular lunges or plie squats instead. 

Sit-ups or spinal balance. Use your core instead of pure momentum for the sit-ups. If you’re pregnant try spinal balance instead, with hands under your shoulders and knees under your hips. Extend one leg out and the opposite arm, keeping hips parallel to the floor. 

Let me know how it goes!! 🙂



  1. masala girl on June 15, 2015 at 11:16 pm

    LOOOVE this!

  2. Jenn on June 16, 2015 at 6:13 pm

    If the weights clank does that mean it’s too light? Just curious cause I do that sometimes accidentally!

    • Fitnessista on June 16, 2015 at 10:18 pm

      yes, and it can cause unnecessary force to your joints

  3. Errign on June 17, 2015 at 6:54 am

    For the lunge w/ weight pass, do you pass the weight, stand up, and lunge again/repeat?

    • Fitnessista on June 17, 2015 at 3:16 pm

      stay in a static lunge the whole time

  4. Meaghen on June 17, 2015 at 6:39 pm

    An hour of spin, and 2 rounds of workout 3. Gina: you rock.

  5. Christina on June 18, 2015 at 4:20 am

    finished this first thing in the morning!

  6. Meaghen on June 18, 2015 at 11:07 am

    Whoo! Just did Overdrive. I guess they call it that for a reason! And another spin class. Feels good.

  7. Bethany on June 18, 2015 at 11:47 am

    Quads on fire from the lunge/weight pass! So good!

    • Jessie R on June 18, 2015 at 1:53 pm

      Ditto Quads on FIREEEE- sung to the tune of the Cross Fire jingle 🙂

  8. Monica on June 18, 2015 at 12:12 pm

    whoa, two rounds about killed me! 🙂

  9. Tori L on June 18, 2015 at 2:41 pm

    Done! loved it!

  10. Megan A. on June 19, 2015 at 9:51 am

    Just finished workout 3! I flip flopped yesterday and today since my legs were so sore they just couldn’t handle any weights yesterday. This workout felt great today. Thanks, Gina!

  11. catherine c. on June 19, 2015 at 7:10 pm

    3 rounds of workout 3 & walked the dog for steady! (not the most intense but my gym closed before cardio and it was already dark out!)

  12. LJ on June 23, 2015 at 8:00 am

    I had been planning for running intervals to replace the HIIT but during the warm-up my head started pounding. I guess it was my clue to take it easy so I jogged back home.

    I need to let go of the idea that every workout needs to be great. Sometimes I just don’t ace it and it is ok. The big picture matters more. And a short easy jog is a healthier option when I don’t feel 100%. Just feeling like I have to explain myself speaks louder than any words: I need to give up on trying to be perfect and keep telling myself it is the lifestyle that counts. Being the person who goes for a run in the rain. Being the person who works out regularly. That is what counts.

    Thanks for letting me clear that out for myself.

  13. Meaghen on June 23, 2015 at 12:27 pm

    Just finished three rounds after a spin class!

  14. Claire on June 27, 2015 at 8:46 am

    Workout 3 x 2, and I’m tired!

  15. Samantha on June 30, 2015 at 7:09 am

    Yesterday I trekked through a few airports hauling a few extra pounds of luggage with souvenirs for exercise!

  16. Kara on July 2, 2015 at 9:37 am

    I’m switching today’s and Friday’s workouts, so I plan on taking a long walk at lunch & doing some yoga after work.

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