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The Shannon Center

Step Up to Shape Up

Monday, June 15 - Sunday, July 26, 2015

6-Week Summer Fitness Program

Welcome to Step Up to Shape Up 2015!

The Shannon Center is bringing back this popular challenge for the tenth summer in a row! The goal is to complete the weekly exercises in order to advance to the next week. Each week gets a little harder. Please note that any exercise miles or minutes above the designated goals will not be transferred over to the next week. Everyone is a winner when they complete all the weekly exercises for 6 weeks. 

The cost for this fitness challenge is $10 per person. Participants who complete the entire 6-week challenge will receive an exclusive Step Up to Shape Up t-shirt.

The Program

View our weekly workout schedule by downloading our printer-friendly Workout Schedule (PDF) or view the table below. 

 

Beginner

Intermediate

Advanced

Week 1

6/15/15

6 miles walk/jog

8 miles walk/jog

10 miles run

Week 2

6/22/15

6 miles walk/jog

20 minutes cross train

8 miles walk/jog

25 minutes cross train

10 miles run

35 minutes cross train

Week 3

6/29/15

 

7 miles walk/jog

20 minutes cross train

20 minutes strength/yoga

9 miles walk/jog

30 minutes cross train

30 minutes strength/yoga

11 miles run

45 minutes cross train

30 minutes strength/yoga

Week 4

7/6/15

 

7 miles walk/jog

30 minutes cross train

30 minutes strength/yoga

10 miles walk/jog

45 minutes cross train

45 minutes strength/yoga

12 miles run

60 minutes cross train

45 minutes strength/yoga

Week 5

7/13/15

 

8 miles walk/jog

45 minutes cross train

45 minutes strength/yoga

10 miles walk/jog

60 minutes cross train

60 minutes strength/yoga

13 miles run

75 minutes cross train

60 minutes strength/yoga

Week 6

7/20/15

 

8 miles walk/jog

60 minutes cross train

60 minutes strength/yoga

12 miles walk/jog

60 minutes cross train

60 minutes strength/yoga

14 miles run

75 minutes cross train

75 minutes strength/yoga

Cross train examples include: biking, rowing, elliptical, stairs, roller blading, swimming

 

Strength/Yoga examples include: lifting weights, strength training exercises (pushups, burpees, squats, lunges) or

Group Exercise Classes (People on Weights, Yoga, Boot Camp, Kickboxing, etc.)

Registration and Information

Please review the official rules (PDF) before starting.

Please register by Friday, June 12! Email Jennifer Quinlan at quinlan@sxu.edu or call 773-298-3592 with questions or to register.

Good luck everyone!