This is the final week of the Summer Shape Up Plan. I hope you have enjoyed the variety of workouts and feel yourself gaining strength each day!
To review, the workouts will be a balance of strength training and interval work. YOU essentially control the intensity because most workouts are work capacity based, meaning they are timed. So, you can track how many reps you complete in a 20, 30 or 45 second interval.
Please do some form of light cardio or stretching before you attempt a workout. Or, you can use these 5 dynamic stretches to prepare your body for work!
Holiday Travel WOD. For added intensity, increase rounds to 5 or 6.
30 minutes of cardio activity. Trying using the following interval method:
30 seconds – Easy
20 seconds – Moderate
10 seconds – Hard (like a sprint).
Keep repeating throughout your 30 minutes.
Ladder Running Workout. The 2 mile warm-up is optional. You can adjust your speed accordingly; I have provided an example for you to follow. The 200 m recovery should be a walk so you are fully recovered for the next interval.
Shamrock Shape-Up Workout. You can always adjust how many sets you do. The workout calls for a tabata, meaning you will complete each exercise 8 times. If you are just beginning, try 4-6 sets.
Active rest or select your favorite workout from Week 1 to complete again!
There is enough variation in these workouts that you could repeat the 4 week series a second time. Record the reps you complete and weights you use to see the progress your body can make in a relatively short amount of time.
If you’ve been reading for a while, you know I’m not a big fan of the scale. However, it is ONE form of measurement, but find what works for you: a pair of jeans, measuring tape, a body composition test.
I’d love to hear your feedback whether it’s in a comment below or a private email!
Obligatory Jada picture:
Disclaimer: Although I am a NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.