Hey everyone! Hope your day is going well!! Thank you so much for your sweet comments and encouragement regarding the exciting announcement – I’m super stoked about it :D
We only have 4 weeks left of this challenge. Even if you’re just getting started, it’s a great amount of time to make a difference, tone up, and feel amazing. For those of you who have done this plan since the beginning, I hope you’re seeing a significant improvement! I’ve got some awesome prizes lined up so hang in there for the home stretch. Make this last month the best one yet!
Here’s this week’s Summer Shape Up workout:
Summer Shape Up: Week 9
Day 1: Cardio (rolling hills 30-45 minutes) or take an aerobics class
Day 2: Shoulders, chest and back
Cardio- 5 minute warm up
Unilateral shoulder press
Assisted pull up
Walk out push up
Cardio blast- mountain climbers (1 minute)
double-arm dumbbell raise
incline fly press-out combo (can do on the floor instead)
machine ball pullover
Cardio blast- skater exercise (1 minute)
Double crunch (3 sets of 15)
Cardio- 20-30 minutes (moderate intensity)
Day 3: Cardio (sprint intervals for 20 minutes) or take an aerobics class
Day 4: Legs, lower back and abs
Cardio- 5 minute warm up
Limb raises
reverse lunge (add a knee-up by raising your knee up towards your body before stepping back into the lunge)
captain's chair leg raise
Cardio- 5 minutes of hills
booty booster (slide 5)
lunge to plie
dumbbell squat
single-leg stretch
Cardio- 20-30 minutes (moderate intensity)
Day 5: Cardio (steady state 30-45 minutes)
Day 6: Biceps and triceps
Cardio- 5 minute warm up
Dumbbell hammer curl
reverse plank (hold 30-45 seconds)
standing triceps extension
Cardio- 5 minutes sprints
Straight bar cable bicep curl
triceps pushups
long arm crunch
Cardio- 20-30 minutes (moderate intensity)
Day 7: active recovery
Happy training!
G
Hey everyone! Hope your day is going well!! Thank you so much for your sweet comments and encouragement regarding the exciting announcement – I’m super stoked about it :D
We only have 4 weeks left of this challenge. Even if you’re just getting started, it’s a great amount of time to make a difference, tone up, and feel amazing. For those of you who have done this plan since the beginning, I hope you’re seeing a significant improvement! I’ve got some awesome prizes lined up so hang in there for the home stretch. Make this last month the best one yet!
Here’s this week’s Summer Shape Up workout:Summer Shape Up: Week 9
Day 1: Cardio (rolling hills 30-45 minutes) or take an aerobics class
Day 2: Shoulders, chest and back
Cardio- 5 minute warm up
Unilateral shoulder press
Assisted pull up
Walk out push up
Cardio blast- mountain climbers (1 minute)
double-arm dumbbell raise
incline fly press-out combo (can do on the floor instead)
machine ball pullover
Cardio blast- skater exercise (1 minute)
Double crunch (3 sets of 15)
Cardio- 20-30 minutes (moderate intensity)
Day 3: Cardio (sprint intervals for 20 minutes) or take an aerobics class
Day 4: Legs, lower back and abs
Cardio- 5 minute warm up
Limb raises
reverse lunge (add a knee-up by raising your knee up towards your body before stepping back into the lunge)
captain's chair leg raise
Cardio- 5 minutes of hills
booty booster (slide 5)
lunge to plie
dumbbell squat
single-leg stretch
Cardio- 20-30 minutes (moderate intensity)
Day 5: Cardio (steady state 30-45 minutes)
Day 6: Biceps and triceps
Cardio- 5 minute warm up
Dumbbell hammer curl
reverse plank (hold 30-45 seconds)
standing triceps extension
Cardio- 5 minutes sprints
Straight bar cable bicep curl
triceps pushups
long arm crunch
Cardio- 20-30 minutes (moderate intensity)
Day 7: active recovery
Happy training!
G