Summer Shape up: WEEK 3
Hey everyone! Happy Monday (if such a thing exists?) 😀
Sorry I was MIA yesterday! The pilot and I got a TON done around the casa (since we’ve only been home 2 weekends since he’s been back from the desert) but before I get into the re-cap, here’s WEEK 3 of the SUMMER SHAPE UP!
Week 3: Workout Plan
Weights 3x per week, cardio 6 days each week (some days harder than others)
3 sets of 10-12 reps of each exercise. PUSH yourself- the last two reps of each set should be challenging! If you can do more than 12 reps of an exercise, increase the weight
Remember, instead of the suggested cardio workouts you can always take an aerobics class instead
You can switch the days around to correspond with your schedule but try not to lift weights two days in a row
Day 1: Cardio 30-45 minutes (or take an aerobics class)
1) Run- steady state (level 6-7)
2) Elliptical:
| Time | Crossramp | Resistance |
| 0:00-5:00 | 5 | 5 |
| 5:00-7:00 Slow your pace (not too much) | 7 | 10 |
| 7:00-8:00 SPRINT (as fast as you can go with the heavy resistance) | 7 | 10 |
| 8:00-9:00 | 5 | 5 |
| 9:00-10:00 SPRINT (as fast as you can) | 5 | 7 |
| 10:00-12:00 (slow your pace) | 8 | 11 |
| 12:00-15:00 (increase speed) | 5 | 7 |
| *repeat minutes 5-15 1 more time |
| 25:00-27:00 (slower speed) | 7 | 10 |
| 27:00-30:00 (faster speed, bringing heart rate back down | 5 | 5 |
or
3) Use the Stairmaster hill program, level 6
Day 2: Shoulders, Chest and Triceps
-Cardio warm up 5 minutes
–Dumbbell skull crusher (can do on bench or laying down)
–Push press
-Push ups (as many as you can)
-Cardio burst (hop on the treadmill or elliptical and go at a moderate pace and resistance for 45 seconds and then increase the resistance and speed for 45 seconds. Repeat for 5 minutes)
–Elbows out extension
–Cable crossover (for at home workouts, use resistance bands or lay on the floor and do flys with dumbbells)
–Dumbbell frontal raise
-Cardio: 20 minutes (moderate intensity)
-Crunches- 3 sets of 12
-Stretch
Day 3: Cardio 30 minutes (or take an aerobics class)
Stairmaster, elliptical or run
| Warm up, Level 4 | 0:00-3:00 |
| Level 5 | 3:00-5:00 |
| Level 7 | 5:00-7:00 |
| Level 9 | 7:00-7:30 |
| Level 6 | 7:30-10:00 |
| Repeat minutes 5-10 3 times | |
| Cool down, Level 4 | 25:00-30:00 |
Day 4: Legs and Abs
–Cardio, 5 minute warm up
–Sumo squat and leg raise (use dumbbells instead of body bar if you would like)
–Romanian deadlift (can hold dumbbells instead of barbell)
–Plie Squat with calf raise: Begin by standing with feet wider than your hips and toes pointing out at 45 degree angle. With your hands either across your chest or in front of you, or holding a heavy dumbbell in both hands in front of you, begin to slowly lower down into a squat. While you are holding in your squat position begin to raise one foot at a time up onto your toes. Alternating sides and pausing at the top for a moment.
-Cardio: Hills (treadmill or elliptical- start at level 5 and increase the resistance every 30 seconds for a total of 5 minutes)
–Reverse lunge (add a knee lift before bringing the leg back and lunging)
–Toe touch
–Ball twist (3 sets of 15-20)
-Cardio 20-30 minutes and stretch
Day 5: Cardio (or take an aerobics class)
Treadmill- Warm up for 5 minutes and alternate walking for 1 minute and jogging for 1 minute with a 2.0% incline. If you are a runner, alternate your usual speed with 1.0mph faster for each minute. 20 minutes of intervals and cool down for 5 minutes. Stretch.
Day 6: Back, abs and biceps
-Cardio 5 minutes to warm up
–Dumbbell concentration curl
–Dumbbell pullover
–Good mornings (hold a circular flat weight against your chest instead of using the barbell)
-Cardio- 5 minutes (push yourself)
–Cable curl
–Ts Ys and Is (use a light weight for this one)
–Double straight leg lowers
-Cardio 15-20 minutes and stretch
Day 7: Active recovery
Continue to eat as cleanly and naturally as possible as recommended in the first week of the Shape Up
Make sure each meal and snack is a combo of smart carbs, lean protein and healthy fats!
****************Make this week your BEST ONE YET!!!! If you would like –not required at all- I’m going to ask all participants to send me their weight and body fat measurements next week as well as their weight and body fat percentage when you first began the program. I’ll keep a separate spreadsheet of this info for privacy reasons and to help me determine the winners. Of course there will be prizes 😉
_____________________________________________________________
Back to yesterday’s re-cap, I didn’t take pictures of all of the eats (slacker!) but here are some of the highlights:
Breakfast was half a Puke, I mean Pure bar:
And a juice made out of all these goodies:
(+ 1 beet)
I didn’t have a cup big enough to fit the juice, and couldn’t find my Nalgene, so I drank it out of my Cirque du Soleil popcorn holder. Classy 😉
The pilot had eggs and whole wheat pancakes that I seasoned with cinnamon, vanilla extract, maple syrup and nutmeg:
We spent the entire day re-organizing and cleaning the casa, taking breaks every now and again so I could watch the Soup or read blogs and he would play Mario Kart on the Wii.
I also had a mini salad beast with mixed greens, olives, eggplant chunks, bell pepper, tomato and raw cheddar:
And drank coconut water from a freshly hacked Thai coconut in a monkey cup that totally belongs to me my niece left here
The pilot and I had Moe’s and Pita Pit for dinner, respectively, and ran a couple of errands.
We also bought a new table for the bedroom:
I feel like our room is the neglected room because we always buy things to decorate the downstairs and guest rooms. With the exception of some art, pictures, bed and nightstand, our bedroom is pretty bare. I think that little table adds a lot 😀
This morning, I had to wake up extra early and give the pilot a ride to work, since his car was still there from Friday’s shenanigans.
I had some oat groats with 1/2 banana, 1/2 tbs AB and 1/2 a Christmas (aka Gingersnap) Larabar:
I’m off to do a yoga podcast, go to the gym and make some into training phone calls, then training my shape up group and teaching Zumba. See ya tonight, bloggies 😀
xoxo,
G
32 Comments
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That’s a really cute table!
the table is very nice..looks good there! and cute monkey sippy cup ahaha…
That salad beast looks yummy as well!
One word: ZUMBA!!!!!!!!btw .the last wedding I went to had all my Zumba staff mmrbees and myself in attendance. WE HAD A BLAST on the dance floor. Just sayin’, cuz. Well written and I can fully commiserate!
nice new table! 🙂
that pancake looks amazing!!
happy monday!! ^_^
Cute table and great eats! I’m about to do some research on your blog to figure out what GROATS are versus oatmeal:) Also, if you could email me info about the joinup on Friday i’d love to meet y’all for lunch! aerudolph@gmail.com
Love the table! The pilot had pita pit and Moes for dinner? Thats awesome 🙂 I love pita pit!!!!! Cute monkey cup. Glad ya’ll got a lot done yesterday. Have a great Monday.
I’ve been like seriously sick for the last week and a half now, so I haven’t been doing the workouts for the most part. Any tips for getting back into it? I did a little this morning but I was so tired afterward and it triggered my coughing 🙁
That monkey cup is awesome btw 😛
amanda’s eats- getting back in the swing of things after being sick is definitely no picnic. just take it easy and don’t push yourself until you’re feeling better.
It’s kind of amazing what one small addition like your new table can do for a room! I think it’s totally invigorating to change your space a little. I should take some of my own advice. 🙂
A happy Monday exists if we choose to make it happy! That’s going to be my mantra today. 😀
I like the table! And those pancakes look awesome. 🙂
http://www.HelpMeghanRun.com
love the workouts!!! Quick questions do you ever teach at night? If you do what do you eat to hold you over for dinner, and not get sick?Have a great day!
hey bobbi- yes, i almost always teach at night (at either 5 or 6 every day) and usually i’ll have a smoothie or juice 3 hours beforehand. i can’t eat very much right before, or even when i teach two classes in between because it upsets my stomach so much. i’m still trying to figure out good teaching fuel because last week in between spin and zumba i had a carb boom and did not feel good at all!
What recipe do you use for those pancakes? They look delish!
Have a fabulous day~
cute table. new furniture i always a good idea!
oh and i looove the soup! i am going to see joel next month i can’t wait! i hear he is even funnier in person since he doesn’t have the television guidelines restraining his humor.
sweet workouts.
Cute new table…love your salad beast too!
I’m so stuck on those pancakes right now. How could you resist those? You are a stronger woman than I, haha. You’re such an awesome wifey. Puke bar killed me too! Hope your Monday is treating you well!
Those pancakes look delicious! Cute tabe too!
Loving the table in the bedroom. I agree that is the most neglected room of our casa too. I’ve spent a fortune decorating the living room and our master looks totally thrown together! I would steal that cup too btw….CUTE 🙂
gina – could one use the intervals program on an elliptical?
Hello!
OMG, I have to tell you I laughed out loud with your commentary on the Pure Bar. LMAO!
Also, I love the picture of your pup in your lap. Adorable!
Thanks for the great Site and posts!
– Ann
LOVE your La Nuba cup! I’m a total DISNEY freak!!
love the monkey cup!!! i want it!
Oh yeah, and Pure Bars… ugh. I agree with your puke slip-up… HAHA!
I want that sippy cup! And that salad!
i LOVE that monkey cup!!!!
the table really adds something I think! very cute.
salad beasts make me verrrryyy happy 🙂
Thanks for posting week 3…sounds great. Is there an exercise I can to to replace skullcrushers? I can go to the gym but I have to be in the family room with my 3 year old…only DB’s there, no barbells. Thanks! If not, I’ll just shuffle things around so I can go on a day he’s not with me.
I’m not seeing any changes yet in measurements but I’ve been working out fervently and eating clean for awhile now with no change. I’m just happy to have a new program to follow!
Love the table…and your wall color is great! We never seem to decorate much since the Navy has moved us 7 times in 8 years.
Love the table, very contemporary!
pearl- of course!
samantha- you can do the skull crushers with dumbbells instead of barbells. hang in there, the results will follow 😀 i totally know what you mean about decorating- i wonder if it’s worth it with how often we move!
Love the table! The pancakes look awesome!
Your pancakes look way too good not to eat?!?! How can you resist these while you watch your hubby devoure your yummy creations??
I think it is so great that you teach Zumba. I recently just finished a zumba class and loved it, I just could not stand the odd ball instructor. Too bad I don’t live in your town because I would definitely sign up for your class.
Hope you had a great day!
Puke bar?! Hahahahhaa.
P.S. – My captcha word to post this comment is “mantabs” hahhahahahhahahaha