The Shannon Center

Step Up to Shape Up - 6 Week Program

Welcome to Step Up to Shape Up!

The Shannon Center remains closed at this time. But we want to make sure you have incentives and fitness programs to keep you in active and healthy. 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 on their own virtually, outdoors or at another facility. Completing this program is based entirely on the honor system.

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 miles walk/jog

8 miles walk/jog 10 miles run
Week 2

  • 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 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 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

  • 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

  • 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 and swimming.
**Strength/yoga examples include lifting weights, Pilates, strength training exercises (pushups, burpees, squats and lunges) and group exercise classes (People on Weights, Yoga, Boot Camp, Kickboxing, etc.).