Summer Shape Up 2016 Workout #1 and Hill Workout
Form cues:
Curl to press: challenge yourself with the weights! Make sure to keep your chest lifted and exhale as you press the weights overhead
Curtsy lunge to side lift: as you exhale, lift the back leg out to the side. Really think about squeezing your glutes to lift your leg.
Row to triceps extension: squeeze your shoulder blades together and keep your elbows close to your torso. Keep your back flat, and exhale as you press the weights back.
Reverse lunge to front kick: use your core to lift your leg and flex your foot to press it away from you. Keep your chest lifted and torso upright as you lunge. Finish on one side before switching to the other side.
For the Tabata intervals, feel free to remove the job from any of these exercises for a low-impact variation. If you are a beginner, skip the Tabatas. Complete 4 minutes of power walking instead.
HILL WORKOUT: 20 minutes
Every minute, increase the incline, until you hit your personal max. Focus on resistance instead of speed, so if you need to take down your speed a little, that’s ok. Hold your max incline for 2 minutes, then lower back down to 1% and repeat. Make sure to cool down afterwards.
I can’t wait!!! I’m excited to start & needed a lil motivation since falling off the fitness wagon!
wahoo! can’t wait to hear what you think <3
I just did this workout – it might not be very long but I’m a sweaty mess right now. Thanks for the great workout, Gina!
so awesome! happy you got a great workout!
Just did workout #1 and I’m drenched in sweat! Can’t wait to see the strength and endurance gains I make over the next four weeks!
YESSSS. amazing job!! so happy you liked the workout!
The DOMS is REAL! I did workout #1 yesterday and was a little but sore this morning but was still able to do a 30 minute run. By lunchtime though my legs tightened up and now I’m having trouble sitting and standing. I’m wondering if tomorrow it’s better to keep my muscles moving and go ahead with workout #1 + stretch as the schedule says or to just take the day as my “off” day?
if you’re still super sore, i’d take an off day, stretch and hydrate.
thanks Gina!
I can’t wait for my lunch break tomorrow so I can do this! 🙂
yay, can’t wait to hear what you think!
Is there a Facebook group this time?
yep the link is in this morning’s post! xoxo
It rained on my parade this morning (woke up to an epic thunderstorm), so I did 30 min Vinyasa flow and a 10 minute ab workout. Yesterday I did a circuit workout similar to workout #1 and my triceps are feeling the burn this morning.
can’t wait to start this! I’m 18 weeks pregnant and finally have the energy to work out again, with modification of course 🙂 this will definitely give me the motivation I need!
amazing! congratulations too 🙂 modification ideas are on postbabybod.com <3
Yayy so excited! Love the WO this week. Thanks for the motivation again
<3 thank you for joining in the fun!
looking forward to this:) thanks
I did workout #1 this morning and loved it!! Thanks Gina!
yay, so happy you liked it!
This was a good one, Gina. I just finished two circuits, and I am a sweaty mess! I’ve got BodyPump on the agenda tonight, so I took it “easy” and did two instead of three. Haha. I can’t imagine what I’d look like if I had done another round. Great job as always!
amazing! so happy you liked it 🙂
Hey Gina – can you give a bit more guidance on the hill workout? I’ve never done hills before and I don’t know where to start or what my personal max might be?
sure! start out at a regular pace (walking or jogging) and incline at 1%. start to gradually add in incline. ask yourself if you can add a little more. when you get to the point where you feel like you can’t add anymore (which could be anything! 8% up to 15% depending on the treadmill and your fitness level), hold it there
xoxo
Thank you so much!!
What do you recommend if we don’t have access to a treadmill?
What do you recommend as an alternative to the Hills workout? Unfortunately, I live in a flat city and don’t own/have access to a treadmill.
you can do regular steady state instead!
Whoa I opted to do 12.5 lb weights, my legs were shaking!
awesome!!
done and sweaty!
yessssss
I did a low WO 1 today (broken into 3 segment thanks to 2 kids under 25 months) and I was a sweaty mess! Looking forward to the rest of this SSU!
perfect! way to crush it, mama 🙂
I did 3 rounds of WO 1 this morning (switched my off days after a weekend away hiking and biking). I was a happy sweaty mess by the end.
Finished Workout#1 this morning 3X….that was AWESOME! Thank you so much Gina!
so glad you liked it!
Just finished #1 and am a sweaty mess! Phew, that was more challenging than I thought… Awesome!
so awesome! great job!
I did my long run yesterday, so I did workout #1 today…wow! Just as much if not more sweat after this workout than my 6 mile run yesterday. I have always loved these Shape-ups and seen great results from them. Thank you for your hard work and for providing us with quality, easy-to-follow, and FREE workout plans. You are the best. 🙂
ran for steady state today! sore from yesterday. lots of stretching post run was necessary!
Hill workout done! Loving the ssu so far This is the exact thing I need, mentally and physically! Thank you!!!
hill workout and WO #1 done! Walked on treadmill for a cool down for a bit, as well.
I’ve been really failing at keeping up cross training lately, so glad this showed up just in time to rev up my motivation!
so glad you’re joining in!
and another workout in! i did 4 rounds this time. whoo!
Did this one again today and LOVE LOVE LOVE it! Makes you sweat so hard! Thanks Gina!
so glad you like it!! xoxo
No stair machine for my at home gym…it okay to just run stair or outdoor real hills instead? Which is better, stairs or hills?