Your SSU Weekly Schedule
You don’t want marathon exercises to see actual change…you want a sensible plan you’ll truly observe.
That’s precisely what this week’s SSU schedule offers you: quick, centered classes constructed round my 3:1 Methodology so you possibly can burn fats, construct lean muscle, and keep constant in about half-hour a day.
what’s the three:1 technique?
It’s my signature combine that stacks the only fats‑burning methods into one easy weekly rhythm:
Complete‑physique circuits & conditioning to maintain you shifting, sweating, and feeling athletic — lighter weights, greater tempo, full‑physique burn.
Focused energy blocks to sculpt muscle (hey, metabolism!).
HIIT intervals & cardio bursts to spike your coronary heart charge and torch energy quick.
You’ll see these components woven by way of the week so that you get three metabolic drivers for each decrease‑depth / energetic restoration focus — the candy spot for outcomes and sustainability.
Tips on how to use this schedule:
- Do the exercises so as (swap days if life occurs — simply preserve the move).
- Tag your sweaty selfies #LSFSummerShapeUp so I can cheer you on!
Prepared? Let’s do that. 💪🔥
Exercises
(Heat up 5–7 min: dynamic mobility + gentle activation within the muscle group you’re coaching.)
Week 3 Bonus Strikes
Day 1: Sumo squat x15 reps x2 rounds
Day 2: Curtsey Squat x10 reps either side
Day 3: Bridge x20 reps x2 rounds
Day 4: Single Leg Squats x10 reps either side
Day 5: Squat x20
Day 6: Lateral Lunge x10 reps either side
Day 7: Squat Jumps x15 reps x2 rounds
1. Legs + Booty (Glute Focus)
Tools: Dumbbells or kettlebell + bench/step.
Transfer/Reps/Notes
Single Leg / Cut up Squat (10–12/leg) Entrance foot far sufficient that again knee drops straight down; drive by way of entrance heel. Progress load whenever you hit 12+ clear.
Deadlift (10–12) Delicate knees, hinge hips again, really feel hamstrings. 3s decrease to extend problem with out heavier bells.
Glute Bridge or Hip Thrust (12-15) Massive squeeze prime; pause 1 sec. Add plate/band when 15 feels simple.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart charge. Gentle‑average bell you possibly can energy cleanly.
Do circuit x2. Relaxation 60–90 sec between units.
2. Arms + Abs (Shoulder‑Pleasant)
Tools: Dumbbells + mat + cable/band (non-compulsory).
Transfer/Reps/Notes
Single Arm Row (band or dumbbell) (10–12 (either side)) Bend over and row towards hip squeezing Into your again.
Bicep curl (10-12) Hold elbows tucked into your facet.
Push up (8-10) Do as many as you possibly can in your toes and decrease to knees as wanted
Cardio Burst: Mountain climber (30 sec) Fast faucets + drives; preserve hips low. Low‑affect choice: gradual climbers.
Do circuit x2. Relaxation 60–90 sec between units.
3. Full Physique Power + Sweat
Tools: Dumbbells or kettlebell.
Transfer/Reps/Notes
Sumo Squat w/ dumbbell (10-12) Elbows ahead, chest up. Improve load when 12 clear + 2 RIR.
Alternating Reverse Lunge w/ Curl (10/leg (w/ curl every)) Management step again; hammer curl at backside = arms + legs. Cut back weight if curl kind breaks.
Renegade Row (push‑up non-compulsory) (8–10/arm) Vast toes; combat rotation. Add push‑up each rep for additional problem.
Cardio Burst: Squat Thrust (no push‑up) or Low‑Influence Step‑Out Burpee (30 sec) Transfer quick; rely reps, attempt to beat set 1 in set 2.
Do circuit x2. Relaxation 60–90 sec between units.
Cardio Between Power Days (Decide 1–2 week)
Intention for 20–30 min. Hold no less than one low‑affect choice so that you recuperate effectively for lifts.
Possibility A: SSU Sweat Intervals (HIIT Lite)
- 5 min heat‑up stroll or simple spin.
- 10 rounds: 30 sec laborious / 60 sec simple (rower, bike, sled pushes, bounce rope, or quick step‑ups).
- 5 min quiet down + stretch.
Possibility B: Scorching Woman Zone 2 Stroll + Hills
- 5 min simple stroll.
- 20–30 min brisk stroll the place you possibly can speak however not sing (60–70% max HR).
- Add 30–60 sec hill push each 5 min if you need additional burn.
(It’s also possible to stack gentle core, mobility, or restoration work after cardio days.)
Fast Weekly Plug‑In Instance
Mon: Legs + Booty 3:1
Tue: Zone 2 Stroll (Possibility B)
Wed: Arms + Abs 3:1
Thu: Off / Mobility / Stroll
Fri: Full Physique 3:1
Sat: Sweat Intervals (Possibility A) or Play Day hike/bike
Solar: Relaxation + Stretch
