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, targeted periods constructed round my 3:1 Technique so you possibly can 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 simplest fats‑burning strategies 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 (hiya, metabolism!).
HIIT intervals & cardio bursts to spike your coronary heart charge and torch energy quick.
You’ll see these parts woven by means of the week so that you get three metabolic drivers for each decrease‑depth / energetic restoration focus — the candy spot for outcomes and sustainability.
Find out how to use this schedule:
- Do the exercises so as (swap days if life occurs — simply maintain 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 both sides
Day 3: Bridge x20 reps x2 rounds
Day 4: Single Leg Squats x10 reps both sides
Day 5: Squat x20
Day 6: Lateral Lunge x10 reps both 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 once you hit 12+ clear.
Deadlift (10–12) Mushy 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 prime; pause 1 sec. Add plate/band when 15 feels straightforward.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart charge. Mild‑reasonable bell you possibly can 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 (both sides)) Bend over and row towards hip squeezing Into your again.
Bicep curl (10-12) Preserve 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; maintain hips low. Low‑influence possibility: gradual climbers.
Do circuit x2. Relaxation 60–90 sec between units.
3. Full Physique Energy + Sweat
Gear: Dumbbells or kettlebell.
Transfer/Reps/Notes
Sumo Squat w/ dumbbell (10-12) Elbows ahead, chest up. Enhance 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 type breaks.
Renegade Row (push‑up elective) (8–10/arm) Broad toes; struggle rotation. Add push‑up each rep for further problem.
Cardio Burst: Squat Thrust (no push‑up) or Low‑Impression 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 Energy Days (Choose 1–2 week)
Goal for 20–30 min. Preserve at the very least one low‑influence possibility so that you recuperate properly for lifts.
Choice 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, bounce rope, or quick step‑ups).
- 5 min settle down + stretch.
Choice B: Sizzling Woman Zone 2 Stroll + Hills
- 5 min straightforward stroll.
- 20–30 min brisk stroll the place you possibly can discuss however not sing (60–70% max HR).
- Add 30–60 sec hill push each 5 min if you need further burn.
(You can even stack gentle core, mobility, or restoration work after cardio days.)
Fast Weekly Plug‑In Instance
Mon: Legs + Booty 3:1
Tue: Zone 2 Stroll (Choice B)
Wed: Arms + Abs 3:1
Thu: Off / Mobility / Stroll
Fri: Full Physique 3:1
Sat: Sweat Intervals (Choice A) or Play Day hike/bike
Solar: Relaxation + Stretch
