Saint Xavier University Step Up to Shape Up

The Shannon Center

Step Up to Shape Up

Summer 2019 Fitness Challenge Starts Monday, June 17 - Sunday, July 28, 2019

Six-Week Summer Fitness Program - $20 per person.

This exercise program is open to all University employees, students and the community! Non SXU Shannon Center members can use the Shannon Center during the 6 week challenge for an additional $30 per person ($50 total for the program and use of the Shannon Center for the entire 6 weeks). Register at the Shannon Center front desk or email Jen Quinlan at quinlan@sxu.edu for more information.

Welcome to Step Up to Shape Up 2019!

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 meet 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 $20 per person, unless otherwise noted. Participants who complete the entire six-week challenge will receive an exclusive Step Up to Shape Up T-shirt (soft performance shirt).

The Program

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



Week 1
June 17
Beginner Intermediate Advanced
6 miles walk/jog 8 miles walk/jog 10 miles run
Week 2
June 24
  • 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
July 1
  • 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
July 8
  • 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
July 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
July 22
  • 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

Sign up at the Shannon Center front desk with $20. Or email Jennifer Quinlan at quinlan@sxu.edu or call 773-298-3592 with questions or to register.

Good luck everyone!