Summer Shape Up Series: Week 3

Can you believe it? We’re halfway through the Summer Shape Up Series! Have you taken your weekly progress picture yet? You may not see the little changes starting to happen when you look in the mirror or step on the scale. Trust me, they’re there. Taking a picture and comparing it side to side with your Week 1 progress photo will prove it to you!

Now’s not the time to slack off! You’re building strength, seeing new muscles pop, and we’ve only just begun. We have two weeks left to tone, define, and sculpt all the right places. Mmm hmm you know what I’m referring to – thighs, booty, abs, arms – bring on the workouts!

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.

Each day you are required to warm up for 5 to 10 minutes with some light cardio exercise and cool down with a stretch! Don’t forget, your body will thank you!


Total Workout Time: 60 minutes

We have some major toning to do today! Starting with your arms – complete the Angel Wings Workout from the 12 Days of Fitness Challenge. When you’re done, give your core some love with this 15-Minute Ab Routine. Add some extra fat burning with 30 minutes of steady state cardio (you can complete this after your strength training or split it up and do one workout in the morning and one in the evening!).

12 Days of Fitness Angel Wings Workout


Total Workout Time: 45 to 60 minutes

We’re focusing on your lower body today with the Ballet Booty & Thigh Workout. These moves burn good! Finish your workout with 20 to 30 minutes of calorie-busting 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!

Ballet Booty and Thigh Barre Workout


Total Workout Time: 40 to 50 minutes

Your NEW #WorkoutWednesday Ab Routine will be live on! Who doesn’t love some extra core work? We’re adding in some extra muscle toning today with the Sculpted Shoulders Workout, because the wider the shoulders, the smaller the waist ;). Ta-da!

Summer Shape Up Series Burned to the Core Featured Image

Sculpted Shoulders Workout copy


Total Workout Time: 30 to 40 minutes

What’s a week without some plyometric HIIT (High Intensity Interval Training)!? This stuff works! Warm up for 5 to 10 minutes with some light cardio and complete the Bounce Back HIIT Workout. Today, I want you to complete a longer stretch with this routine. Your muscles need some extra TLC after high-intensity work.

Bounce Back Fat Burning HIIT Workout


Total Workout Time: 55 to 75 minutes

Let’s kick off the weekend with some butt kicking! 😉 Today’s workout is the Baby It’s Cold Outside Booty Workout paired with 30 to 40 minutes of steady state cardio. You can complete these workouts back to back or split them up and do one in the morning and one in the evening! I personally like to complete my cardio in the morning on an empty stomach when I split my workouts up. But find what works best for you!

12 Days of Fitness Baby It's Cold Outside Booty Workout



Total Workout Time: 30 to 60 minutes

Today is you Free Workout Day! Take a class at your gym or local studio (I love Barre, TRX, Body Sculpt, Circuit, Spin, and Zumba classes!), go on a hike with friends, anything to get your heart rate up and muscles burning. Or, you can complete this total body workout!

Life in Spandex Summer Shape Up Series Week 3


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.

Take time tonight to reflect on the last three weeks. We only have one more left! Write down what worked for you and what didn’t to help you plan for the final stretch of the challenge.

Your FINAL Week 4 Schedule will be going live today so check your email! If you haven’t signed up for the Life in Spandex Shape Up Series, get on it! 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. This is a great workout! I already have my scheduled workout routine. But I’ll pin this for future reference.

    1. Sounds perfect LaKisha 🙂

  2. Very motivating. Thank you!

    1. You’re so welcome Raquel 🙂

  3. You really just motivated me to start working out! You do make it sound very fun 🙂

    1. Yeeesssss!!!! That makes me so happy!!!

  4. Girl, you are such an inspiration! I need to get my butt into gear!

    Jenna from

    1. Aw thanks love!!!! ??? xo

  5. I love all these workouts and the way you’ve got it so organized and laid out by day. Thank you for this!

    1. You’re so welcome Liz 🙂

  6. Wow, that’s impressive. I always admire people who work out regularly. Maybe this will give me the motivation to join in 🙂

    1. I hope so!!! Once you start you get hooked!!

  7. Now this is the kind of thing I need to motivate me! Bravo!

    1. Yay!!! So happy about that Shannon!!!

  8. I’m loving this! I spend about an hour in Dick’s picking up things for strength & core training. I’ve pinned this for later, thanks for sharing!

    1. Oooo Dicks can be trouble! Haha yay thanks you Leslie 🙂

    2. Ps what did you get?

  9. Great post! Also totally love all your fun and bright colored athletic clothes.

  10. I start marathon training soon, so I’ll be doing a lot of running!

    1. That’s awesome Becky! Is it your first one?? Make sure you’re cross training to avoid injury and help with your speed 🙂

  11. Thanks for reminding me to do angel wings! I just got back from a long dog walk and now need to do the rest.

    1. You’re welcome. You got this Carol!!

  12. I suck! I have really just failed at this. I’ve been so stressed getting together my e-course that launches next week 🙁

    1. Well that’s exciting stuff!!! when things get busy it’s ok to miss a few workouts. But sometimes you have to schedule it in to make sure you stay on top of it and don’t get too out of the habit. Can’t wait to see the ecourse!

  13. What a useful post! I am really wanting to get in shape for summer, and lately I havent felt as motivated to exercise – this post definitely has motivated me!

    1. Yes!!! I love that Bree!!! Let’s do dis 😉

  14. Congrats on making half-way through!

  15. I need to work on my shoulders!

    1. I love training shoulders 🙂 it feel so gratifying

  16. Working on arms and walking

    1. Woohoo!! You got this candy!

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