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Your SSU Weekly Schedule
You don’t want marathon exercises to see actual change…you want a sensible plan you’ll truly comply with.
That’s precisely what this week’s SSU schedule offers you: quick, centered periods constructed round my 3:1 Method 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:
Total‑physique circuits & conditioning to maintain you shifting, sweating, and feeling athletic — lighter weights, greater tempo, full‑physique burn.
Targeted power 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 the week so that you get three metabolic drivers for each decrease‑depth / lively restoration focus — the candy spot for outcomes and sustainability.
How to make use of this schedule:
- Do the exercises so as (swap days if life occurs — simply maintain the circulation).
- Tag your sweaty selfies #LSFSummerShapeUp so I can cheer you on!
Ready? Let’s do that. 💪🔥
Workouts
(Warm up 5–7 min: dynamic mobility + mild activation within the muscle group you’re coaching.)
Week 3 Bonus Moves
Day 1: Sumo squat x15 reps x2 rounds
Day 2: Curtsey Squat x10 reps all sides
Day 3: Bridge x20 reps x2 rounds
Day 4: Single Leg Squats x10 reps all sides
Day 5: Squat x20
Day 6: Lateral Lunge x10 reps all sides
Day 7: Squat Jumps x15 reps x2 rounds
1. Legs + Booty (Glute Focus)
Equipment: Dumbbells or kettlebell + bench/step.
Move/Reps/Notes
Single Leg / Split Squat (10–12/leg) Front foot far sufficient that again knee drops straight down; drive by entrance heel. Progress load whenever you hit 12+ clear.
Deadlift (10–12) Soft knees, hinge hips again, really feel hamstrings. 3s decrease to extend issue with out heavier bells.
Glute Bridge or Hip Thrust (12-15) Big squeeze high; pause 1 sec. Add plate/band when 15 feels simple.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart charge. Light‑reasonable bell you possibly can energy cleanly.
Do circuit x2. Rest 60–90 sec between units.
2. Arms + Abs (Shoulder‑Friendly)
Equipment: Dumbbells + mat + cable/band (non-compulsory).
Move/Reps/Notes
Single Arm Row (band or dumbbell) (10–12 (all sides)) Bend over and row towards hip squeezing Into your again.
Bicep curl (10-12) Keep elbows tucked into your aspect.
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) Quick faucets + drives; maintain hips low. Low‑affect possibility: gradual climbers.
Do circuit x2. Rest 60–90 sec between units.
3. Full Body Strength + Sweat
Equipment: Dumbbells or kettlebell.
Move/Reps/Notes
Sumo Squat w/ dumbbell (10-12) Elbows ahead, chest up. Increase load when 12 clear + 2 RIR.
Alternating Reverse Lunge w/ Curl (10/leg (w/ curl every)) Control step again; hammer curl at backside = arms + legs. Reduce weight if curl type breaks.
Renegade Row (push‑up non-compulsory) (8–10/arm) Wide ft; battle rotation. Add push‑up each rep for further problem.
Cardio Burst: Squat Thrust (no push‑up) or Low‑Impact Step‑Out Burpee (30 sec) Move quick; depend reps, attempt to beat set 1 in set 2.
Do circuit x2. Rest 60–90 sec between units.
Cardio Between Strength Days (Pick 1–2 week)
Aim for 20–30 min. Keep not less than one low‑affect possibility so that you get better nicely for lifts.
Option A: SSU Sweat Intervals (HIIT Lite)
- 5 min heat‑up stroll or simple spin.
- 10 rounds: 30 sec arduous / 60 sec simple (rower, bike, sled pushes, bounce rope, or quick step‑ups).
- 5 min quiet down + stretch.
Option B: Hot Girl Zone 2 Walk + 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 further burn.
(You may stack mild core, mobility, or restoration work after cardio days.)
Quick Weekly Plug‑In Example
Mon: Legs + Booty 3:1
Tue: Zone 2 Walk (Option B)
Wed: Arms + Abs 3:1
Thu: Off / Mobility / Walk
Fri: Full Body 3:1
Sat: Sweat Intervals (Option A) or Play Day hike/bike
Sun: Rest + Stretch