Summer Shape Up Series: Week 2

You 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 worries! Make a list of what you did right and what you can improve on so you can plan for this week. You still have three weeks left in the Summer Shape Up Series to give it your all. You’ll be amazed at the changes you can make in three weeks when you commit 100%. And yes, the results will be different if you only give 70%, 80%, or even 90% effort. Every little bit goes a long way. Trust me on this.

Your Weekly Schedule is below, but don’t forget to check back on Wednesday for your NEW #WorkoutWednesday routine. Worried you may forget? If you’re signed up for the challenge, you’ll get an email! 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. And remember, if you ever have any questions you can always ask me in the comment box below or in the private Facebook group.


Total Workout Time: 40 to 50 minutes

We are kicking off Week 2 with some total body toning. Start with a 5 to 10 minute light cardio warm up (walk, jog, elliptical, bike, Stairmaster). Grab a resistance band and complete the Rudolph Resistance Band Workout from the 12 Days of Fitness Challenge. This workout targets all your major muscle groups for some major sculpting and calorie burning. 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.

Day 12 Resistance Band Workout


Total Workout Time: 50 to 60 minutes

We are giving your guns some extra love today followed by some fat-burning cardio. After you warm up, complete your Tank Top Arms Workout and 20 – 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). You can split up your workouts and do you cardio first thing in the morning and strength training in the evening or do them back to back!

Tank Top Arm Workout


Total Workout Time: 20 to 40 minutes

Your NEW #WorkoutWednesday routine will be live on! We are getting over the hump with some HIIT (High Intensity Interval Training) designed to increase your calorie burn for the rest of the day! Don’t forget to warm up first! Your total workout time includes a 5 to 10 minute workout and after sweat stretch.

Summer Shape Up Series HIIT workout

When you’re done with the workout, show me your post HIIT glow on Facebook and Twitter. You know what I mean, I want to see your gorgeous red and sweaty faces! 😉 Write on @lifeinspandex Facebook wall, in the Private Facebook Group, or tag @life_in_spandex on Instagram. Don’t forget to use the hashtags #lifeinspandex and #lissummer!


You’re officially halfway through the week! How is this week going? Is it easier or harder mentally and physically than last week? Are you fitting in your workouts? If you’re struggling, don’t give up! There are days even I don’t want to workout. Change happens when you push yourself through negative thoughts.

Sometimes I negotiate with myself, “Okay, I’ll do 15 minutes and see how I feel.” “Once I get through today’s workout I’ll be able to watch Game of Thrones.” “I’ll just do the strength training and then decide if I feel up for the cardio.” You know what usually happens? I get going and it starts to feel amazing! Sometimes my best workouts happen on days like these.

Total Workout Time: 50 to 70 minutes

It’s my favorite type of day – legs and booty day!! Because who doesn’t love when they’re butt and thighs feel strong and look sculpted?! Complete 15 to 30 minutes of steady state cardio and the Light Up Your Legs Workout. Like always, you can do the two back-to-back or split it up! Are you less likely to do the second half if you leave it for later? Know yourself. Find what works best and stick with it!

Day 8 Leg Workout


Your rest day is literally one day away!! Today is the day to push through and get it done. Warm up for 5 to 10 minutes with some light cardio. Get some ab sculpting in with the Holiday Cutie Core Workout and 15 to 30 minutes of HIIT. 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! And don’t you dare think about skipping that stretch! 😉

Day 9 Core Workout


As promised, it’s 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. If you’re feeling restless or really sore, complete this stretch routine. It’s relaxing and rejuvenating. You only have one more day left in Week 2! Can you believe it? How about you treat yourself to one of the healthy cocktails from your FREE Starter Booklet? Don’t forget to follow my tips for drinking alcohol :).


Total Workout Time: 30 to 60 minutes

It’s Sunday Runday! Complete a 5k run or walk! You can also use the bike, but increase your mileage by 2 times (this would be a 10k!). I love using the Stairmaster for cardio as well. Every 10 minutes counts as a mile towards your 5k.

Life in Spandex Summer Shape Up Series Week 2

Your Week 3 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,

Emily You

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. […] the rest of the series here: Week 1, Week 2, Week 3, Week […]

  2. Oooo signing up for this!

    1. Yay!!! So happy you’re going to be sweating with us 🙂

  3. I need to join you on this x

    1. Nows just the time to, Julia!

  4. Great exercises! This will definitely keep me accountable to my fitness goals!

    1. Thanks Taria! I’m so glad 🙂

  5. I’ve got a 5K coming up this Sunday that I hope to PR!!! Wish me luck!

    1. Ah good luck!!!! Can’t wait to hear how it goes!

  6. What a great routine to getting back into summer ready shape. These workouts are awesome!

  7. These workouts are so challenging! I gotta get with it!

    1. You can do it Shelly!

  8. I love the Christmas in Summer theme!

    1. Haha no those are just workouts from past challenges!

  9. Such inspiration! I just started a running program, and I’m three weeks in. It’s the only time I’ve stuck through it this long. I’ve got to keep checking back here and subscribe!

    1. This makes me so happy to hear! Sounds like you’ve found something you really love doing! You should definitely use these strength exercises to aid your running – they will help your speed and prevent injury!

  10. That holiday core workout awesome!!

  11. I’ve done pretty good nutrition wise, but slacked on th workouts. I need to kick it up. 🙁

    1. Nows the time!!! Let’s do this Dia!

  12. Yay! lots of great tips and tricks here. I’m working on strengthening my legs so the the Light up Your Legs workout will definitely be helpful. I’m so amazed at how quickly our bodies can become stronger. I started out pushing 90 lbs on the leg press after my runs at the gym and have worked up to 3 sets with 300 lbs. Progress feels amazing! You’re so motivational! 🙂

    1. Thank you so much Rica! That’s one of my favorite lower body workouts :). Wow that’s so impressive!!! Werk girl 😉

  13. I walk all the time and have started doing your arm excursus.

    1. Yes get on it!!! 🙂

  14. I’m training for another 5k in a couple weeks, but I really want to do these workouts! Would it be okay to substitute your HIIT routine day for a run instead? Thanks!

    1. Absolutely!! Good luck! The cross training should really help 🙂

      1. Just one note – speed work (aka HIIT) can actually be SUPER beneficial to your training so you may want to keep some of it in 🙂

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