Summer Shape Up 2016 Week 2 workouts and meals

Hi friends! AMAZING job during our first week of Summer Shape up! I hope you’re already feeling stronger and more energized, and ready to tackle week 2.

Here’s what the schedule looks like:

(Feel free to shuffle the workouts around according to your unique needs)

 

Summer Shape Up 2016 Week 2 schedule

Workouts:

Workout #2 + HIIT20 (20 minutes: 1 minute HARD, 1 minute easy. Beginner friends: do 20 minutes of steady state instead)

Stretch

HIIT and Steady (20 minutes HIIT: .25 miles HARD, .25 miles easy for 20 minutes. 20 minutes EASY steady state)

Saturday HIIT: 40 seconds HARD, 20 seconds easy for 15 minutes

 

Here are your meal ideas for Week 2:

 

 

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Breakfasts:

Overnight oats in a jar

Coconut breakfast quinoa

Eggs in a basket

Egg white oatmeal

Copycat sunset protein smoothie

 

Lunches:

Power chicken grain bowl

Quinoa chili with a salad 

Cheesy avocado tuna sandwich

Giant salad with greens, protein of choice, fruits/veggies, healthy fat (dressing, avocado, cheese, nuts)

 

Dinners:

Turkey and mushroom bolognese with zucchini noodles

The best pasta salad you will ever have

Roasted salmon with watermelon salsa

Baked ginger chicken and roasted veggies

Easy chicken fajitas with black beans

 

Snacks:  

Nutty protein granola bars

Skinny pb dip with sliced fruit

Guacamole with sliced veggies

Plain yogurt with berries and a drizzle of honey

Small smoothie (protein powder, fruit, almond milk, nut butter)

 

Don’t forget to tag me in your SSU pics! #summershapeup @fitnessista

 

Keep up the amazing work! <3

xoxo

11 Comments

  1. Liesl on July 18, 2016 at 9:49 am

    Wondering about Pregnancy modifications for the abdominal exercises? I don’t see anything for this week on the PBB site.

    • Fitnessista on July 18, 2016 at 9:56 am

      hi liesl! i’m working on them right now- will comment here when they’re up

  2. katie on July 18, 2016 at 3:51 pm

    Hey Gina! Hope you’re having a good trip. Thanks for all the workouts, it’s been fun checking in. Wondering if you would consider adding a “screenshot-able” summary of the workout? I always look them up on my phone at the gym. I love love love the pictures and cues so I’m just being spoiled here. 😉

  3. Jennifer Lattin on July 18, 2016 at 4:12 pm

    3 rounds of Wo #2 plus some elliptical and incline treadmill walking

  4. Vicki L. on July 18, 2016 at 7:31 pm

    3 rounds of Workout #2 plus my run.

    While I was doing my workout today, a woman came over and looked at the sheet I had printed out, and asked where I had gotten it. I told her about the blog I got it from and about the Summer/Winter Shape-Ups. I let her make a copy of the sheet I had, and wrote down the address for the blog. I love that I was able to share a great workout resource I love with someone else!

  5. Catherine on July 19, 2016 at 3:37 pm

    Cannot thank you enough for adding pregnancy modifications each week! Now, the “coning” belly…if it is making that shape does that mean I am putting too much strain on abdominals and increasing my risk for diastasis recti?

  6. Jennifer L. on July 20, 2016 at 10:53 am

    Tuesday was Yoga & Walking—active recovery!

  7. Jennifer L. on July 20, 2016 at 10:53 am

    Today was Spin!!!

  8. Jennifer Lattin on July 21, 2016 at 6:50 pm

    warm-up on the elliptical then, workout 2, followed with 15 minutes of HIIT

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