Summer Shape Up 2016 Week 1


Summer shape up 2016 week 1 workout schedule

Workout schedule:

Sunday: OFF

Monday: Workout #1

Tuesday: Steady state

Wednesday: Workout #1 + energizing stretch

Thursday: Hill workout

Friday: OFF

Saturday: Workout #1 + Bonus HIIT 




Links to workouts:

Workout #1 

Steady state: 30 minutes moderate cardio, or take a class you love

Energizing stretch

Hill workout

Bonus HIIT: 15 minutes (30 seconds HARD, 30 seconds rest x 15 rounds). Do anything to get your heart rate up: spin, run, bike, plyometric moves, quick bodyweight exercises, or a brisk walk). For my beginner friends and pregnant mamas, skip the interval portion and just do an extra 15 minutes of easy to moderate steady state cardio.




Sweet potato breakfast bowl

Eggs in corn tortilla cups

Peanut butter baked steel cut oatmeal

Breakfast toast: topped with 1/3 smashed avocado, 1 egg, sea salt, and red chili flakes

Greek yogurt topped with 1/3 cup oats and 1/2 cup chopped fresh fruit + a drizzle of honey

Sweet potato breakfast bowl 4



Salad beast: kale, deli turkey (or tempeh), chickpeas, fresh veggies, lemon-garlic vinaigrette (recipe on my Instagram)

“Pizza” – whole grain (or gf tortilla) topped with marinara sauce, chopped fresh veggies, olives, protein (chicken, deli meat, tempeh or chickpeas), cheese of choice (watch the serving size) and bake for 10 minutes at 350

Large smoothie: 1-2 scoops of your favorite protein powder, 1/2 cup frozen berries, 1/2 banana, 1 – 1 1/2 cups milk of choice, 1 tablespoon of nut butter or chia seeds, optional: cinnamon, cocoa powder, vanilla

Dinner leftovers from the previous night + a side salad

Chopped chicken Greek salad


Salad beast


Easy baked ginger chicken with roasted veggies

One pot chicken cabbage bowl with sesame ginger broth

Black bean, feta and quinoa mess

Salmon in parchment with asparagus + brown rice

Spaghetti squash bolognese with a small salad

Recipe image



Oatmeal raisin energy bites

Buffalo hummus and chopped veggies

Serving of fruit drizzled with almond butter + protein powder mixed in milk/water

Turkey muffins

Scrambled egg muffins

Scrambled egg muffins 1 768x1152

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  1. Elissa on July 11, 2016 at 7:45 am

    did workout #1 at 3am this morning!

    • Fitnessista on July 11, 2016 at 7:59 am

      GO GIRL <3

  2. Sam on July 11, 2016 at 7:52 am

    Did wo#1! Low impact modifications while pregnant. I’m so hesitant with exercise but was always so active!

    • Fitnessista on July 11, 2016 at 7:59 am

      yep just keep it low impact and i included some ideas for my pregnant friends at

  3. Melissa on July 11, 2016 at 9:59 am

    Workout done, I’m craving that spaghetti squash!

  4. Jennifer on July 11, 2016 at 12:00 pm

    Workout 1 done plus 20 mins steady state.

    • Fitnessista on July 11, 2016 at 10:39 pm

      great job!

  5. Kelly S on July 11, 2016 at 12:20 pm

    WO #1 done! So glad there weren’t any burpees in this one 🙂

    • Fitnessista on July 11, 2016 at 10:38 pm


  6. Nicole on July 11, 2016 at 6:48 pm

    Away at a conference this week but I was able to get in WO1 at the hotel gym this morning!

    • Fitnessista on July 11, 2016 at 10:29 pm

      wahoo! awesome job 🙂

  7. Kaitlin B. on July 11, 2016 at 6:50 pm

    Loved WO 1! Did low impact moves for the tabata, but still was sweaty at the end!

    • Fitnessista on July 11, 2016 at 10:29 pm

      great work!

  8. Vicki L. on July 11, 2016 at 8:08 pm

    Got in the workout today!

    • Fitnessista on July 11, 2016 at 10:29 pm

      yay, great job!

  9. Ashlee on July 11, 2016 at 8:30 pm

    Those curtesy squats ma’am!

    • Fitnessista on July 11, 2016 at 10:29 pm

      they look nice, but are so mean 😉

  10. Maria on July 12, 2016 at 7:39 am

    Getting my 10k steps in at work then Workout 1 with tabata this afternoon! My measurements made me mad…determined to make some improvements!!!

  11. Joanna on July 12, 2016 at 9:16 am

    Ran 6 miles this morning and I am GOING to get WO #1 in tonight after dinner! I am hoping to use my toddler as a weight!

  12. Melissa on July 12, 2016 at 9:19 am

    Got a long hike in this morning!

  13. Jennifer L. on July 12, 2016 at 9:32 am

    15 min of elliptical + WO #1 + 15 minutes HIIT = DONE!
    Holy Smokin’ of Calories!!! 🙂

    • Fitnessista on July 12, 2016 at 11:04 am


  14. Leah on July 12, 2016 at 10:28 am

    Workout 1 3 rounds done. Loved it! Sweaty mess!

    • Fitnessista on July 12, 2016 at 11:04 am

      yay, great job!

  15. Vicki L. on July 12, 2016 at 12:20 pm

    Dang, I really got my butt whooped today. I’m so drained I might need a short nap, haha.

  16. Cayla on July 12, 2016 at 5:39 pm

    Yesterday I did a row + abs circuit and today I walked, did the strength portion of workout #1 and stretched!

  17. Faye Holloway on July 12, 2016 at 5:50 pm

    Today was the first day back in the gym after travel and bronchitis. I felt like the new kid in school, but so happy to get up and at it again. Did easy bike routine to gauge my fitness and tomorrow I’m ready for WO1….

  18. Allison T. on July 13, 2016 at 11:40 am

    I’ve done Workout #1 twice and then 20 minutes Hills on the elliptical. Another mama friend and I squeezed in a long stroller walk for our steady state yesterday too 🙂 I’m so excited for this shape up!

  19. Jennifer on July 13, 2016 at 1:28 pm

    Did Spin class at 5:15 a.m. — started with a 10 min warm up on the elliptical and finished with 5 min on the stairclimber.

  20. Vicki L. on July 14, 2016 at 7:47 pm

    I took it a little easier today since I donated blood yesterday, but it still got in the workout!

  21. Jennifer on July 15, 2016 at 12:08 pm

    Spin class & mini ab/cardio finisher!

  22. guest on July 17, 2016 at 5:59 am

    Discovered your shape ups this winter and love that you deliver effective workouts in 20-40-min durations! I have been going back to do the workouts on your archives. I just started a new job and have found it hard to keep up with my exercise routine with a new commute and longer hours, but this week, I managed to sub 2 steady states and your Workout 4 barre stength video from last year’s SSU. Looking forward to completing this year’s even if it’s all out of order and takes me longer to get it done. Thanks for putting these together!

  23. Vicki L. on July 17, 2016 at 6:36 pm

    No Nike+ data for my run today. I had to switch my run today because I worked yesterday morning, but when I went to bed last night there was 5% chance of rain during the window I would be out. Haha, yeah. We ended up turning around between miles 3 and 4 because my dad heard thunder twice, and then it started sprinkling a bit but nothing really noticeable.
    Thankfully, we were almost back to the gazebo less than 2 miles from home when it really started to downpour. I took shelter there, and my dad volunteered to ride back and pick me up in the car. While I waited I jogged in place and ran between the two stone pillars in the shelter, actually managing to get in over another mile that way. 🙂 In order to still get in the 3 miles I missed out on today, I’ll likely just tack on an extra mile or so a couple days this week.

  24. Jennifer on July 18, 2016 at 7:05 am

    Saturday – WO #3 and walk

  25. Jennifer on July 18, 2016 at 7:13 am

    Sunday – bodyweight circuit & Yoga!

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