Today, Doha and I are going to try Fitnessista’s (currently, my favorite fitness blogger!) Week 1 Summer Shape Up Workout. It looks really fun, and I can’t wait to try it. Here’s the graphic from her page.
You can also take a look at her video to get more details on the movements. She’s really done a great job planning this one out. Here’s my plan for weights and reps on each of the above six exercises. Complete all six a total of THREE TIMES.
Do 30 seconds of one exercise, at FULL TILT, and then rest for 1:30. Then move to the next exercise. Keep going, repeating the cycle, until you’ve completed 15 minutes.
- get down, get ups on Bosu Ball
- jumping jacks
- high knees
- jump squats
- butt kicks
- push presses with ~35 lbs
This is going to be so sweaty. Can’t wait!
Update, post-workout: For the HIIT, I sorta messed up a little, but it worked out ok. What you should do is, instead of taking just sedentary breaks for 1:30 between the intervals, you should be continuing at about a 2 or a 3 for that time. I forgot that. What we ended up doing was taking sedentary breaks for 1 minute, since 1:30 seemed too long. Now we know why it seemed too easy! hahaha, next time.
This is a great workout though! I highly recommend it! My total burn, after 45 minutes (that included everything) was 480 calories.