Your SSU Weekly Schedule
You don’t want marathon exercises to see actual change…you want a sensible plan you’ll really observe.
That’s precisely what this week’s SSU schedule offers you: quick, targeted periods constructed round my 3:1 Technique so you may 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 best fats‑burning methods into one easy weekly rhythm:
Whole‑physique circuits & conditioning to maintain you transferring, sweating, and feeling athletic — lighter weights, greater tempo, full‑physique burn.
Focused power blocks to sculpt muscle (whats up, metabolism!).
HIIT intervals & cardio bursts to spike your coronary heart fee 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.
Tips on how to use this schedule:
- Do the exercises so as (swap days if life occurs — simply maintain the circulate).
- 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)
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 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) Large squeeze prime; pause 1 sec. Add plate/band when 15 feels straightforward.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart fee. Gentle‑reasonable bell you may 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 (both sides)) Bend over and row towards hip squeezing Into your again.
Bicep curl (10-12) Maintain 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; maintain hips low. Low‑impression possibility: gradual climbers.
Do circuit x2. Relaxation 60–90 sec between units.
3. Full Physique Energy + 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. Scale back weight if curl type breaks.
Renegade Row (push‑up non-compulsory) (8–10/arm) Extensive ft; struggle rotation. Add push‑up each rep for further 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 Energy Days (Choose 1–2 week)
Goal for 20–30 min. Maintain a minimum of one low‑impression possibility so that you get better 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 quiet down + stretch.
Choice B: Scorching Lady Zone 2 Stroll + Hills
- 5 min straightforward stroll.
- 20–30 min brisk stroll the place you may speak however not sing (60–70% max HR).
- Add 30–60 sec hill push each 5 min if you’d like further burn.
(You may as well 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
