Your SSU Weekly Schedule
You don’t want marathon exercises to see actual change…you want a wise plan you’ll really observe.
That’s precisely what this week’s SSU schedule provides you: quick, centered classes constructed round my 3:1 Methodology so you may burn fats, construct lean muscle, and keep constant in about half-hour a day.
what’s the three:1 methodology?
It’s my signature combine that stacks the only fats‑burning methods into one easy weekly rhythm:
Whole‑physique circuits & conditioning to maintain you shifting, sweating, and feeling athletic — lighter weights, increased tempo, full‑physique burn.
Focused energy blocks to sculpt muscle (howdy, metabolism!).
HIIT intervals & cardio bursts to spike your coronary heart charge and torch energy quick.
You’ll see these components woven by means of the week so that you get three metabolic drivers for each decrease‑depth / lively restoration focus — the candy spot for outcomes and sustainability.
The best way to use this schedule:
- Do the exercises so as (swap days if life occurs — simply preserve the circulation).
- 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 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)
Gear: Dumbbells or kettlebell + bench/step.
Transfer/Reps/Notes
Single Leg / Break up Squat (10–12/leg) Entrance foot far sufficient that again knee drops straight down; drive by means of entrance heel. Progress load while you hit 12+ clear.
Deadlift (10–12) Comfortable knees, hinge hips again, really feel hamstrings. 3s decrease to extend issue with out heavier bells.
Glute Bridge or Hip Thrust (12-15) Massive squeeze high; pause 1 sec. Add plate/band when 15 feels straightforward.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart charge. Mild‑average bell you may energy cleanly.
Do circuit x2. Relaxation 60–90 sec between units.
2. Arms + Abs (Shoulder‑Pleasant)
Gear: Dumbbells + mat + cable/band (elective).
Transfer/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) Hold elbows tucked into your aspect.
Push up (8-10) Do as many as you may in your toes and decrease to knees as wanted
Cardio Burst: Mountain climber (30 sec) Fast faucets + drives; preserve hips low. Low‑impression possibility: gradual climbers.
Do circuit x2. Relaxation 60–90 sec between units.
3. Full Physique Power + Sweat
Gear: 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. Scale back weight if curl kind breaks.
Renegade Row (push‑up elective) (8–10/arm) Large toes; combat rotation. Add push‑up each rep for further problem.
Cardio Burst: Squat Thrust (no push‑up) or Low‑Affect Step‑Out Burpee (30 sec) Transfer quick; depend 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 not less than one low‑impression possibility so that you get better effectively for lifts.
Possibility A: SSU Sweat Intervals (HIIT Lite)
- 5 min heat‑up stroll or straightforward spin.
- 10 rounds: 30 sec arduous / 60 sec straightforward (rower, bike, sled pushes, soar rope, or quick step‑ups).
- 5 min calm down + stretch.
Possibility B: Sizzling Woman Zone 2 Stroll + Hills
- 5 min straightforward stroll.
- 20–30 min brisk stroll the place you may discuss however not sing (60–70% max HR).
- Add 30–60 sec hill push each 5 min if you need further burn.
(You too can 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