Summer Shape Up Series: FINAL Week 4 Schedule

You made it to the final week of the Summer Shape Up Series! I am so frickin’ impressed with how many of you have stayed on top of your workouts and nutrition guidelines. For those of you who joined in late or were 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 wasn’t three weeks ago, make it be TODAY! Finding your fit, gaining strength, and building confidence does not happen over night. It takes time. However, time will pass regardless, so make every day count!

We are kicking it up a notch for your final week to get the most out of the challenge. Commit yourself now to giving this week you’re all. You’re going to be on FIRE by the end of the week and you’ll have your dedication and motivation to thank for that :). You’ll be working out a little longer so plan ahead!

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: 55 to 80 minutes

I love starting my week with some BOOTAY! Nothing gets me more fired up and excited to crush goals than thinking about building perky, round, firm glutes. Plus, targeting major muscle groups means higher-calorie burn overall. Does it get any better than that? Complete the Baby It’s Cold Outside Booty Workout from the 12 Days of Fitness Challenge. Top it off with 25 to 40 minutes of HIIT. Yup, it’s the last week so we are bumpin’ and grindin’! 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 60-120 second active recovery. Or, complete a HIIT workout from Life in Spandex, find them all here!

As always, you can do your strength and cardio back-to-back or split it up and do one in the morning and one in the evening.

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


Total Workout Time: 55 to 70 minutes

Your lower body will probably be sore today, so let’s take it up top! Complete the Tank Top Arms Workout and finish it off with 35-45 minutes of steady state cardio.

Tank Top Arm Workout


Total Workout Time: 40-50 minutes

Your NEW #WorkoutWednesday Total Body Routine will be live on! We’re going to sculpt, define, and tone your entire body from head-to-toe. No muscle left behind! 😉

Summer Shape Up Series Total Body Workout


Total Workout Time: 45 to 60 minutes

An extra ab sesh never hurt nobody :-p. Complete the Defined Core 15-Minute Ab Workout and 20-30 minutes of steady state cardio.

Defined Core 15-Minute Waistline Workout


Total Workout Time: 30 to 45 minutes

HIIT the weekend with this new routine from the Summer Shape Up Series! I know how much you all love that post-HIIT glow 😉 (aka sweat that won’t quit for hours after you’re done haha!). It happens to the best of us. Complete the HIIT It Like a Boss routine and call it a day!

Summer Shape Up Series HIIT workout


Take an early rest day. I want you to go back to that journal I challenged you to start 4 weeks ago and write down how you’re feeling, the goals you accomplished, and start setting future goals. Fitness has no end, it’s a lifetime habit.

Girls, you should be super proud of yourselves! You have one day left of the series and you’ve absolutely killed it!! Treat yourself to some pampering today (warm bubble bath, an easy walk outside in the sun, lay poolside or at the beach, get your nails done, whatever makes you feel like a princess! I’ll be getting a facial this evening :D!). Lather on some sunless tanning lotion. Adding some color to your skin will help make your muscles pop when you take your final progress photo tomorrow!


THIS IS IT!! Your final workout of the Summer Shape Up Series. The first day of summer is 2 days away! Are you feeling confident and strong? You should! These four weeks took some serious dedication. Take your final progress photo in the same clothes and place you did 4 weeks ago. You may not see the little differences in the mirror, but a photo will help them stand out side-by-side.

I LOVE #SundayRunday! Finish the challenge strong with a 4 mile run or walk! You can also use the bike, but increase your mileage by 2 times (this would be a 8 miles!). I love using the Stairmaster for cardio as well. Every 10 minutes counts as a mile towards your 4 miles.


Summer Shape Up Series week 4 workout schedule #sundayrunday

If you’re just joining in now, welcome! Make sure you sign up below to so you don’t miss the next workout series or future blog posts! You will also receive a FREE Member-Only Booty Workout after you enter your email :D.

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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. SO glad I found your blog, I have been looking for a challenge like this!

    1. Yay!!!!! That makes me so happy Courtney 🙂

  2. I’ve totally fell off the bandwagon this month! I’ll be hitting it hard this week though!

    1. You got this Amber!!! Don’t take it too fast though. Wouldn’t want you injuring yourself or making yourself so sore it’s another month until you’re back at it again. ?

  3. These are intense, but that’s good. You know it’s going to yield positive results!

  4. Thank you so much for this love! I am totally going to add these to my morning practice! It’s time to tighten up the bikini bod!

    1. Hell ya sista! You got this 😀

  5. Hi. I have a problem. Last year I lost about 14-16 kgs all in an extremely healthy way and I was soo proud of myself because I had always been unhealthy but then I literally have no idea when I went wrong and I just started being extremely lazy. I put on all the fat even more coz now my body has zero strength only lose skin. I watch videos I know what works for me I know how to do it I’ve done it once and I can do it again but I still can’t do it. I guess the only reason is that guy but I can’t seem to pick myself up even though I’ve tried so hard. I just need an accountability partner. Literally, and I don’t want to share this with everyone that’s why I’m sharing here. I’ve read a lot of your posts and I really like your body. I wanna be that I don’t like unhealthy lifestyle.

    1. Hi there. I’m so sorry to hear you’re struggling. Have you joined the private Facebook group? Sometimes you just have to start again. It can feel dehabilitating to feel like all your hard work went down the tubes. But it didn’t! Like you said, you have the knowledge now to do it again when you didn’t before. One major thing you’ll want to look into is why you stopped. Pinpoint that and you know the next time you’ll do even better at maintaining your weight.

      1. I’m here for you!

      2. No I haven’t joined the group. Can you send me the link?

  6. I have to ask…where did you get those blue leggings and the sneakers?! I LOVE them!

    1. The blue leggings are from Lucy ( and the sneakers are from Brooks ( 😀

  7. Working around the farm and walking is my excretes.

    1. That sounds like great exercise! Finding what works for you is so important!

  8. Great ideas, I need to try some of these!

    1. Thanks michelle! Let me know how it goes

  9. I finally got back into the gym hardcore last week and I am so sore still! These are great workouts EMily!

    1. Woohoo!!! Work it out Dia!!

  10. I keep saying that I need to start working out but have the hardest time with motivation!

    1. Put it into action, girl! Make specific, realistic goals, stick to them until they become habit and you’re ready for the next! You just gotta start 🙂 xo

  11. I know I’m not officially signed up for your challenge, but I started incorporating the ab routine from last week into my AM routine. Better abs here I come!

    1. Woohoo!! I’m glad you like it!

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