Summer Shape Up Series: Week 1

It’s the first week of the Life in Spandex Summer Shape Up Series and I can’t contain my excitement. Commit yourself NOW to scheduling out your workouts, eating according to the nutrition guidelines, and connecting with other ladies on the private Facebook group!

If you’re doubting yourself already, it will trickle over into the effort you actually put in. If you haven’t signed up, make sure you do to receive your FREE Starter Booklet and email notifications. This digital gem is packed full of tips to help you stay on track to see and feel amazing results!

Over the next four weeks, I am laying out everything you need to feel fit and healthy by the first day of summer! From how to schedule in your workouts to the exercises themselves, I will be with you step-by-step so you can be a more confident, stronger version of you. If you ever have any questions you can always ask me in the comment box below or in the private Facebook group as well!

When I first started Life in Spandex, my goal was to help women everywhere avoid the mistakes I made on my fitness journey. There’s no need to feel stressed about getting (or staying) in shape! You don’t need to be in the gym for hours or starving yourself to be the best possible you. In fact, it will just do the opposite! Finding your fit shouldn’t be exhausting or confusing. I want you feeling energized this summer so you can enjoy beach days, vacations, and those long-awaited warm summer nights.

Your Week 1 schedule is below. But, don’t forget to check back on Wednesdays throughout the challenge for your NEW workouts to do that day. I will be posting them in the wee hours of Wednesday morning so no matter where you live, they’ll be in your inbox ready for your morning workout!

Summer Shape Up Series: Week 1


What better way to start the week than with some booty toning and fat-burning HIIT?! We are getting the ball rolling, ladies (and gents!). Let’s jump right into it! You can either complete your HIIT exercise directly after your booty sculpting or break it up (completing your HIIT in the morning before your day starts and booty strength workout during your lunch break or at the end of your day).

Total workout time: 40-55 minutes (includes warm-up and cool down)

Start with a 5 to 10 minute light cardio warm up (walk, jog, elliptical, bike, Stairmaster). Complete your 4 Exercises to a Rounder, Perkier Booty and then 15-30 minutes of HIIT exercise. Get sweaty on the road, treadmill, elliptical, bike, or Stairmaster. Go all out for 30 seconds as hard/fast as you can and then take it down a notch for a 60-90 second active recovery. Or, complete a HIIT workout from Life in Spandex, find them all here! Don’t forget to stretch afterwards to reduce soreness and avoid injury! You can follow along with this routine if you want some more guidance. As mentioned in your Starter Booklet, eat your post-workout meal within 60 minutes post-exercise.

4 Resistance Band Exercises for a Perkier, Rounder Booty

You did it! You finished Day 1! How do you feel? Check in with yourself. You may even want to start a journal to track your daily emotions. Heck, I CHALLENGE you to start one ;).


Total workout time: 40 to 60 minutes

It’s Day 2. Are you sore? Good! Let’s sweat out that tension. We are concentrating on our total body today with the Spooky Halloween Workout. Remember this fun routine?! It’s one of my all-time favorites :). Set your alarm 30 to 60 minutes earlier (depending on where you are completing this workout) and fit it in! Warm up for five to ten minutes before your routine and then stretch after!

Either before or after your total body toning routine, complete 15-30 minutes of steady state cardio. On a scale from one to ten, hold a 6 or 7 for the entire duration of your run, walk, bike, Stairmaster, or elliptical session. Again, you can complete both of these in one workout or split it up during the day!

Spooky and Fun Halloween Workout


Total Workout Time: 45-50 minutes

Your NEW Arms routine will be live on Life in Spandex so don’t forget to check your email for the notification! To receive email notifications make sure you’re signed up for the challenge even if you’re subscribed to the blog!

Life in Spandex Summer Shape Up Workout Series Barre Arms #workoutwednesday

Now time for some ABS! Oh ya, baby. We are toning your mid-section with the 15-Minute Defined Core Workout. 

Defined Core 15-Minute Waistline Workout


I want to start by challenging you to getting in greens at every meal today! Yup, you heard that correctly. Say hello to glowing skin from the inside out. Sneak some spinach into your eggs this morning, enjoy a green juice or smoothie, pack your sandwich or salad with the good stuff, and throw some veggies in the oven tonight. Your body will thank you!

Total workout time: 15-25 minutes

Today we’re concentrating on amping up your calorie burn with some HIIT (High Intensity Interval Training). This style of training gives you an amazing “after burn” affect. Meaning, when you’re catching up on Netflix tonight, you’ll be burning more calories than you would if you didn’t do this workout. Complete your Holiday HIIT Workout and call it a day! Don’t forget to warm-up before and stretch after!

12 Days of Fitness Holiday HIIT Workout


You’re almost through Week 1! If you’re dreading today’s workout, let me give you a little hint, there’s a rest day very soon in your future! Stick with it for the next two days. You got this!

Total workout time: 40 to 60 minutes

Wake up and complete 20-30 minutes of fasted cardio. What is fasted cardio? Simply how it sounds. Completing some low intensity (between 5 to 7 on your exertion level) cardio before you eat anything. Studies have shown that exercising on an empty stomach can help your body switch from using your glycogen (or carbohydrate stores) to using your fat stores. Brilliant, right??

After your cardio (you can eat a small snack like half a banana or plain, non-fat Greek or Almond yogurt if you like and have time. Just keep it small so you don’t get an upset stomach) or at the end of your day, complete the Ballet Booty and Thigh Workout. This workout is designed to help give you those shapely dancer legs. Who doesn’t want that?! So get to it!

Ballet Booty and Thigh Barre Workout

Then, treat yourself tonight to one of your healthy cocktail recipes from the Starter Booklet! Cheers, ladies!


Total workout time: 20-60 minutes

Today is a free day to take your favorite exercise class (I love Barre (duh), TRX, Body Sculpt, Zumba, and Spinning classes!) or complete a total body workout. How about the Living Room Workout? It’s Saturday, so why even bother making it to the gym if you don’t want to! Keep your PJs on and work up a sweat in the comfort of your own home. No excuses, right?

Living Room Total Body Workout


You made it through Week 1! How do you feel?? Easier to fit in those workouts than you thought, right? If you didn’t quite meet your goals this week, don’t worry! Take notes on what didn’t work and make adjustments for next week.

Today is a well-deserved, and needed, rest day! Progress is made during rest believe it or not! Without rest our muscles have a hard time strengthening and developing. So rest up love. Remember that journal I challenged you to start? Use it to set your intentions for next week. Write down five to ten words or short phrases about how you want to feel, the goals you want to accomplish, and throw in a couple affirmations to keep you going next week when you need a little pick-me-up!

Your Week 2 Schedule will be going live today so check your email!

If you haven’t signed up for the Life in Spandex Shape Up Series it’s not too late! Sign up below to join the rest of the community and to receive your FREE Starter Booklet.

Sign me up for the Summer Shape Up Series!

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Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. […] inspired in some other way from the month-long journey, you got this!! You can always go back to Week 1 and complete the month of workouts if you missed the bandwagon. We all start somewhere, and if it […]

  2. […] made it to Week 2, woohoo! Say that out loud, it totally rhymes ;). How did Week 1 go? If you didn’t get all your workouts in or stay on top of your nutritional guidelines, no […]

  3. This looks so good and well rounded.

    1. Thanks Emily! I’m glad you like it 🙂

  4. Oh gosh, it really is that time of year again, isn’t it? Yikes, I need to start getting in shape.

    1. Today’s your day, Liz!! Start scheduling out those workouts 🙂

  5. So many great routines! I’m definitely saving the living room workout for days I can’t make it to the gym!

    1. Thanks Amber!! I love that routine :).

  6. I signed up, but I’m so bad about scheduling workouts!!! Shameful!!! I’m going to make it a point to do today’s workout!!!

    1. Woohoo!!! I think this will totally help you schedule them out!! Sometimes it helps to write it in your calendar 🙂 you got this Jessica!

  7. Great series, Emily! So many great workouts in one post. Pinning!

  8. I like that you can do these at home! Although…I’m gonna say that I think I’ll fall on my face on Saturday!! 😡

    1. Haha you can do it!!!!!!

  9. Beautiful photos and I love me some HIIT! I’ll be subscribing to your page to remember these great exercises!

    1. So happy you like all of that! 🙂 excited to have you join!!!

  10. Got my first email today but sadly yesterday I got the start of a IBS flare up so haven’t gotten to do todays workout 🙁

    1. That’s ok! Just start once you feel better. Hope it’s soon! Xoxo

  11. What a jam packed week! Looks like a workout that will kick your butt!

    1. Yup! Time to kick it into gear, right?!

  12. Cardio is so important, you have given us some wonderful information.

    1. Thanks!! Glad you like it! Let me know how day 1 goes 🙂

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