15-Day Summer Shape Up

Get a jump start on your health and well-being with this 15-day Summer Shape-up Program. This program will help you increase lean muscle mass, decrease fat mass and improve your mental well-being, all while using your body weight.

Metabolic Conditioning (MetCon)

These workouts challenge the entire body and engage the muscular and cardiorespiratory systems. This high-intensity training will allow your body to continue to burn calories even after your activity has ended. This program includes two forms of MetCon workouts: As Many Rounds as Possible (AMRAP) and Every Minute on the Minute (EMOM). For AMRAP workouts, complete as many rounds of the workout as possible in a given amount of time. 

Walking

The benefits of walking are numerous, from burning calories to managing stress. High-intensity exercise is a stressor; not all exercise needs to be intense to be beneficial. Walking for 45-60 minutes six days per week increases your physical-activity level while also enhancing your cardiorespiratory health and mental well-being.

Active Recovery

Rather than a sedentary rest day, this program incorporates an active recovery day. You can choose your activity—be sure it’s low-impact, such as yoga, swimming, or stretching. Every seventh day of the program is an active recovery day.

Day 1: Metcon 1+Walk

Day 2: Walk

Day 3: Metcon 2+Walk

Day 4: Walk

Day 5: Metcon 3+Walk

Day 6: Walk

Day 7: Active Recovery

Day 8: Metcon 4+Walk

Day 9: Leisure Walk

Day 10: Metcon 1+Walk

Day 11: Walk

Day 12: Metcon 2+Walk

Day 13: Walk

Day 14: Active Recovery

Day 15: Metcon 3+Walk

MetCon 1: 25-minute AMRAP (Repeat the circuit as many rounds as possible in 25 minutes)

10 Forward Lunges Left Leg                             

10 Full-range Sit-ups    

10 Forward Lunges Right Leg                           

10 Leg Lowers

10 Wide-hand position Push-ups                      

10 Split Squats Left Leg

10 Close-hand position Push-ups                      

10 Split Squats Right Leg

10 Jumping Lunges Each Leg

MetCon 2: 25-minute EMOM/AMRAP

10-minute EMOM

Odd Minutes: 20 Squats (rest for the remainder of the minute)

Even Minutes: 20 Jump Squats (rest for the remainder of the minute)

10-minute EMOM

Odd Minutes: 10 Push-ups (rest for the remainder of the minute)

Even Minutes: 7 Burpees (rest for the remainder of the minute)

5-minute AMRAP

30 Mountain Climbers

25 Squat Jumps

15 Burpees

MetCon 3: 25-minute AMRAP

30 Reverse Lunges (15 each leg)

30 Plank Shoulder Taps (15 each shoulder)

30 Air Squats

20 Push-ups

MetCon 4: 25-minute EMOM/AMRAP

10-minute EMOM

Odd Minutes: 10 Reverse Lunges Each Leg (rest for the remainder of the minute)

Even Minutes: 10 Jumping Lunges Each leg (rest for the remainder of the minute)

10-minute EMOM

Odd Minutes: 7 Full-range Sit-ups (rest for the remainder of the minute)

Even Minutes: 7 Push-ups (rest for the remainder of the minute)

5-minute AMRAP

30 High Knees (15 on each leg)

40 Mountain Climbers (20 each leg)

50 Jumping Jacks