Step Up to Shape Up

Monday, June 19, 2017 - Sunday, July 30, 2017

Six-Week Summer Fitness Program - $15 per person.

This exercise program is open to all University employees, students and the community!

Welcome to Step Up to Shape Up 2017!

The Shannon Center is bringing back this popular challenge for the 12th 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. Everyone is a winner when they complete all the weekly exercises for six weeks. This is a self-motivated challenge. We will not be as a group. Participants can complete this program either outside, at the Shannon Center or at another health club. Completing this program is based entirely on the honor system.

The cost for this fitness challenge is $15 per person. Participants who complete the entire six-week challenge will receive an exclusive Step Up to Shape Up T-shirt (soft Gildan performance 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 6/19/17	6 miles walk/jog	8 miles walk/jog	10 miles run
Week 2 6/26/17	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 7/3/17	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 7/10/17	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 7/17/17	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 7/24/17	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.) Please note that any exercise mileage or minutes above the designated goals will not be transferred over to the next week.

Registration and Information

Please review the 2017 official rules (PDF) before starting.

Sign up at the Shannon Center front desk with $15 starting June 1. Or email Jennifer Quinlan at quinlan@sxu.edu or call 773-298-3592 with questions or to register.

Good luck everyone!