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Shape Up Challenge – Week 1

Week 1 of 12: Shape Up Challenge

Welcome to the first week of the shape up challenge! We are so excited that you’ve joined us for the fun. This first week should be challenging, but you can do it! If you stick with it you’ll see how quickly your body will adapt and then you’ll be ready to dive into week two. We have included our recommended schedule below, but the great thing about the shape up challenge is that it was designed to allow you flexibility in how long you work out each day. You can spend just 10 minutes a day working out or you can do up to 30 minutes. For example, on day one you might want to do just the active stretch portion then try the core workout the next day. That’s fine! But remember, you will only get what you put into it so make sure you’re working hard every day! Take this week at your own pace but try to complete at least one core workout, one metabolic circuit workout, and all three of our calorie cyclone workouts this week.

The nutritional goal for the week can be found here: “The Importance of Counting Calories”. Counting calories may seem a little annoying, but taking the time to do it can really make all the difference in your “shape up” journey.

If you have any questions, you can email us or just ask in the comments section of this post so everyone can learn, because chances are, someone has the same question as you.  And remember, you should always talk to your doctor before starting any exercise program.

Good luck! We’re cheering for you and know you can do it!


Day 1

Active Stretch

Core Workout

Calorie Cyclone Workout

Day 2

Active Stretch

Metabolic Circuit

Day 3

Active Stretch

Core Workout

Calorie Cyclone Workout

Day 4

Active Stretch

Metabolic Circuit

Day 5

Active Stretch

Core Workout

Calorie Cyclone Workout

Day 6

Active Stretch

Metabolic Circuit

Day 7 – Day Off


  1. Cynthia

    I having a difficult time with doing stretches first thing. I grew up with the philosophy that one should never stretch on “cold” muscles. It’s rather uncomfortable. Can you convince me that this is okay for my 50 year old body?

    1. v

      you are correct. never stretch cold muscles. i always warm up, doing so prevents injuries. stretching cold muscles will actually make you stiffer.

    2. Melissa

      I am a former competitive swimmer which uses full body muscles. To warm up muscles prior to stretching is as simple as gently swinging body parts around. For example, arms, shake them gently focusing on the muscles in your upper arms and your shoulders. Then move in to swinging gently and slowly from front to back, back to front. Do this for thirty seconds. Walk in place for 2 min and then gently shake out your legs focusing on the muscles in your thighs. Go up and down on to the balls of your feet for 30 sec before relaxing. Then go in to stretching. This gets the blood moving and your muscles primed up for stretching. Hope this helps.

  2. maryann delvecchio

    Hi Guys,
    I do not want to build muscle in my arms, I seem to build muscle very easily. What size weight would you recommend for me to use?

  3. Lucero

    Thanks for putting this together! I’m on day 2 and starting at my fitness level which is unfortunately not very fit at all. Thankfully from trying many different exercises over the years I’m still pretty flexible and able to keep my balance! Exercising this morning made me want to take the time and make a healthy breakfast instead of reaching for an easy bowl of cereal.

  4. Jodie

    I donot presently have an exercise ball. Is this the only (along with hand weights) equipment I nee? Just trying to be prepared

  5. Donna-Maria

    I started my challenge yesterday and am sweating just from the Core exercises. Is it okay to split the exercises into 2 sessions? Like two or three sets of each in the a.m. then two or three more in the p.m.? If not how much time should I allot for a full workout… warmup, core, and the other?

    1. admin

      You can definitely split the workout up if you are finding it too difficult. Just work at your own pace and whenever you feel like it, you can start to do the full workout at once. We have found that if you don’t do something at your own pace it makes it harder to stick to. So split it up however works best for you and let us know if you have any other questions 🙂

  6. Donna-Maria

    While I am working on this challenge, what should I do at the gym? I definitely want to keep a routine but am not sure what areas to concentrate on when I’m already working out with these exercises.

    1. admin

      The challenge is really set up to give you a full body workout so that you don’t have to do any other workouts. However, if you want to keep your routine at the gym than I would say to just do whatever you normally do at the gym. It is a good idea to keep a good balance of cardio and strength training. So you can do cardio 3 times a week and strength training 3 times a week or you can do a little of both each day. Just make sure that you aren’t overdoing it because the 12 week challenge can get pretty strenuous. Good luck and let us know if you have any other questions 🙂

  7. fazi

    in one of your excercise you used excercise band, can you plz tell me from where i can get that band and in what size, espacially the one you have shown in “week one Core Workout” with the help of your female partner.

    1. Skyler Meine
      Skyler Meine

      This is the fitness band that used in the video and it can be order here. //

  8. Misty W

    Hello- I just started Day 1 and I had a question regarding the core side planks. Do I need to make sure everything is lined up? Knees and shoulders?

    1. Skyler Meine
  9. Natasha R.

    There’s excersices are working great for me. My friends say I look great!

  10. t

    I cannot get the videos on this link to load. Are they located somewhere else? You tube?

    1. admin

      You may want to try another browser to see if you can load the videos somewhere else. but yes, they are on youtube. Just got to youtube and search askfitnesscoach and all of the workouts are posted on our channel. Good luck!

  11. Michele

    I love being able to watch how the stretching and exercises are done, but I would like to see a list of all the exercises, so I can take the challenge to the gym.

    1. admin

      We have actually had other people request that too. So I will get that started so you can have something to take to the gym with you 🙂

    1. admin

      We are excited to have you start! Good luck and let us know if you have any questions along the way 🙂

  12. Ellen

    Having some difficulty executing the modified version of the lateral plank using my right shoulder for stability. I have a prolonged injury with that shoulder. No problems doing the left side or the regular plank. Do you have any suggestions?

  13. Amy

    I think I may have missed something somewhere, when & how often do I do the core workout & cyclone workout

    1. Angie

      You do the cyclone workout every other day and the core workout every day 🙂

  14. Carlota

    Just finished my first day of the challenge and I feel great!! I have been searching for something that will give me a routine. I also started a journal so I can help keep myself accountable and track what I’m doing


    1. admin

      That is great! Keeping a journal truly is the key to success. Good luck and keep us posted!

  15. beatriz cabrera

    Looking forward to the second week. Almost done with the first. One rep and I’m sweating already which is good. I wish it would have been extended or the people would’ve done the reps automatically instead of instructing us to replay. Thats a buzz kill.

    1. admin

      Thanks for your comment and suggestion. We are actually re-recording the videos in the next few months so we will take your suggestion into account as we re-record them 🙂

  16. Sylvia


    Just finished day 1 and it feels good to get back into the swing of things! I went through a 22 day hiatus of not working out due to losing my job and I just did not feel good and stopped working out. I was not motivated enough anymore and I am sure stress had to do with it. Today I stumbled upon the 12 week challenge and I decided to give it a try… I was getting sick and tired of sitting for 8 hours a day filling out job applications online and watching contest shows and soap operas in between breaks! I signed up, got the email and watched the videos before attempting to go through the program. I am hoping it gets more challenging in the long run because I now my body will ask for more reps (can’t do the 10 reps… used to the 12 to 15 kind, lol!).

    My particular challenge is the core. Love the planks and I did them for a while but lacked after for a bit, so these work perfect for me! I may have to buy more weights and I only have up to 10, so I will be making a Wal-Mart run to get some more, he he!

    The stretches are different, never thought of doing that type, but it is challenging, especially trying to balance yourself, lol! Needless to say looking forward for more and hoping I don’t have to invest in much equipment than what I already have or plan to have (the ball, some Gold Gym door bands and weights from 3, 5 & 10) to continue with the challenge! I got a trip this summer to the east coast to visit family, and I want to look my best at my age (turning 45 on St. Patty’s day!).

    Good luck everyone and let’s share and get this workout rolling!

  17. Ange

    I was wondering if there’s a print out or written out form of the exercise program? I’m still on dial up and can’t watch the videos.

  18. Heidi

    I don’t want to lose weight. I would just like to tone up. Is this the right program for me?
    Would actually like to gain about 8 lbs

    1. admin

      This program will work great for you. It is designed to give you both a cardio and a weight training workout. If you want more weight training you can skip the metabolic circuits and just do the calorie cyclone workouts. Good luck!

  19. Lisa S

    I’m really excited about starting this. I had not been able to exercise for 1 1/2 years because of complications of surgery and I lost so much upper body and ab strength! I have been given the “green light” by my doctor to work out, just with the advice that if it feels too difficult to stop or slow down. I’ve been exercising for a few months now, but I wanted something a little more structured. I love to exercise! Thank you for providing this for people!

    1. admin

      We are excited for you to be doing the program. We’re sure it will work great for you but definitely listen to what your doctor says and take it slow if you need to. Let us know if you have any questions. We are excited to hear about your success! Good luck!

  20. Gabrielle

    Going out of Country On week 7 to 10. Can you upload the work out videos from out of US?
    Going to Brazil.

    1. admin

      You shouldn’t have a problem uploading them. If you do let us know and we will figure out a way to get them to you 🙂

  21. Yolanda

    Yesterday was my first day with the shape-up challenge. Today my whole body is sore :). No pain no gain I guess. On to workout number 2!!!

    1. admin

      That’s the truth! Keep working hard. We are excited to see your results!

  22. Sherrie

    how many calories do these burn per session. trying to log and hard to find some of these exercises on fitclick to put in

  23. Frances

    I can finally start this challenge, I am concerned though about the side plank. Is there another exercise I can do that will give me the same result? I have a really bad shoulder so I can only do it on one side. Day 1 here I come

    1. admin

      We are excited for you to start! Keep us updated on your progress and success. Definitely don’t do the side plank if you have shoulder pains. Those planks can be tough on the shoulders! Just do what you can 🙂

  24. Sammantha

    I’m having a hard time getting the videos to load and I cannot find them on youtube. Is there any other way I can view the exercises?

    1. admin

      We only have them on our site and youtube. If you go to youtube you can search for askfitnesscoach and our channel will come up. From there you will see all of our videos. Hopefully you are able to find them. If not, let me know and we will figure something else out 🙂

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