Summer Shape Up 2016 Workout #1 and Hill Workout

Total body tabata blast

Total body tabata workout with strength

Tabata 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. 

50 Comments

  1. Erika S. on July 9, 2016 at 9:18 am

    I can’t wait!!! I’m excited to start & needed a lil motivation since falling off the fitness wagon!

    • Fitnessista on July 10, 2016 at 10:54 pm

      wahoo! can’t wait to hear what you think <3

  2. Fiona @ Get Fit Fiona on July 10, 2016 at 8:05 am

    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!

    • Fitnessista on July 10, 2016 at 10:53 pm

      so awesome! happy you got a great workout!

  3. Christina on July 10, 2016 at 9:40 am

    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!

    • Fitnessista on July 10, 2016 at 10:53 pm

      YESSSS. amazing job!! so happy you liked the workout!

      • Christina on July 11, 2016 at 6:54 pm

        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?

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

          if you’re still super sore, i’d take an off day, stretch and hydrate.

          • Christina on July 12, 2016 at 4:38 am

            thanks Gina!



  4. RachelG on July 10, 2016 at 8:48 pm

    I can’t wait for my lunch break tomorrow so I can do this! ๐Ÿ™‚

    • Fitnessista on July 10, 2016 at 10:53 pm

      yay, can’t wait to hear what you think!

  5. Emily Dalen on July 11, 2016 at 4:56 am

    Is there a Facebook group this time?

    • Fitnessista on July 11, 2016 at 8:00 am

      yep the link is in this morning’s post! xoxo

  6. Nikki S on July 11, 2016 at 7:18 am

    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.

  7. jacki on July 11, 2016 at 9:23 am

    can’t wait to start this! I’m 18 weeks pregnant and finally have the energy to work out again, with modification of course ๐Ÿ™‚ this will definitely give me the motivation I need!

    • Fitnessista on July 11, 2016 at 10:42 pm

      amazing! congratulations too ๐Ÿ™‚ modification ideas are on postbabybod.com <3

  8. masala girl on July 11, 2016 at 10:51 am

    Yayy so excited! Love the WO this week. Thanks for the motivation again

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

      <3 thank you for joining in the fun!

  9. jodie on July 11, 2016 at 11:28 am

    looking forward to this:) thanks

  10. Carley on July 11, 2016 at 12:02 pm

    I did workout #1 this morning and loved it!! Thanks Gina!

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

      yay, so happy you liked it!

  11. Kayla Heimerman on July 11, 2016 at 12:35 pm

    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!

    • Fitnessista on July 11, 2016 at 10:37 pm

      amazing! so happy you liked it ๐Ÿ™‚

  12. Melissa on July 11, 2016 at 2:09 pm

    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?

    • Fitnessista on July 11, 2016 at 10:36 pm

      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

      • Melissa on July 12, 2016 at 6:05 am

        Thank you so much!!

      • Christina on July 14, 2016 at 5:36 am

        What do you recommend if we don’t have access to a treadmill?

  13. Erika on July 11, 2016 at 2:24 pm

    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.

    • Fitnessista on July 11, 2016 at 10:32 pm

      you can do regular steady state instead!

  14. Erin on July 11, 2016 at 2:36 pm

    Whoa I opted to do 12.5 lb weights, my legs were shaking!

    • Fitnessista on July 11, 2016 at 10:31 pm

      awesome!!

  15. Karen on July 11, 2016 at 4:14 pm

    done and sweaty!

    • Fitnessista on July 11, 2016 at 10:31 pm

      yessssss

  16. Kaitlin B. on July 11, 2016 at 6:47 pm

    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!

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

      perfect! way to crush it, mama ๐Ÿ™‚

  17. Shayna on July 12, 2016 at 7:39 am

    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.

  18. Cindy Childers on July 12, 2016 at 8:25 am

    Finished Workout#1 this morning 3X….that was AWESOME! Thank you so much Gina!

    • Fitnessista on July 12, 2016 at 11:07 am

      so glad you liked it!

  19. Brittany on July 12, 2016 at 9:00 am

    Just finished #1 and am a sweaty mess! Phew, that was more challenging than I thought… Awesome!

    • Fitnessista on July 12, 2016 at 11:06 am

      so awesome! great job!

  20. Chelsea S. on July 12, 2016 at 2:04 pm

    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. ๐Ÿ™‚

  21. Karen on July 12, 2016 at 3:43 pm

    ran for steady state today! sore from yesterday. lots of stretching post run was necessary!

  22. Sara on July 14, 2016 at 2:14 am

    Hill workout done! Loving the ssu so far This is the exact thing I need, mentally and physically! Thank you!!!

  23. Jennifer Lattin on July 14, 2016 at 4:03 am

    hill workout and WO #1 done! Walked on treadmill for a cool down for a bit, as well.

  24. Katie O on July 14, 2016 at 9:11 pm

    I’ve been really failing at keeping up cross training lately, so glad this showed up just in time to rev up my motivation!

    • Fitnessista on July 15, 2016 at 10:24 am

      so glad you’re joining in!

  25. erin on July 16, 2016 at 4:59 am

    and another workout in! i did 4 rounds this time. whoo!

  26. Cindy Childers on July 22, 2016 at 12:58 am

    Did this one again today and LOVE LOVE LOVE it! Makes you sweat so hard! Thanks Gina!

    • Fitnessista on July 22, 2016 at 10:40 am

      so glad you like it!! xoxo

  27. Laura Williams on July 28, 2016 at 5:44 pm

    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?

Leave a Comment





Pin It on Pinterest