Your SSU Weekly Schedule
You don’t want marathon exercises to see actual change…you want a sensible plan you’ll really comply with.
That’s precisely what this week’s SSU schedule provides you: quick, centered periods constructed round my 3:1 Methodology so you’ll be able to 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 handiest fats‑burning strategies into one easy weekly rhythm:
Whole‑physique circuits & conditioning to maintain you shifting, sweating, and feeling athletic — lighter weights, larger tempo, full‑physique burn.
Focused power blocks to sculpt muscle (good day, metabolism!).
HIIT intervals & cardio bursts to spike your coronary heart price and torch energy quick.
You’ll see these parts 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.
The way to use this schedule:
- Do the exercises so as (swap days if life occurs — simply maintain the stream).
- Tag your sweaty selfies #LSFSummerShapeUp so I can cheer you on!
Prepared? Let’s do that. 💪🔥
Exercises
(Heat up 5–7 min: dynamic mobility + mild 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)
Gear: 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 entrance heel. Progress load while you hit 12+ clear.
Deadlift (10–12) Smooth knees, hinge hips again, really feel hamstrings. 3s decrease to extend problem with out heavier bells.
Glute Bridge or Hip Thrust (12-15) Huge squeeze prime; pause 1 sec. Add plate/band when 15 feels straightforward.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart price. Gentle‑average bell you’ll be able to energy cleanly.
Do circuit x2. Relaxation 60–90 sec between units.
2. Arms + Abs (Shoulder‑Pleasant)
Gear: 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) Maintain elbows tucked into your aspect.
Push up (8-10) Do as many as you’ll be able to in your toes and decrease to knees as wanted
Cardio Burst: Mountain climber (30 sec) Fast faucets + drives; maintain hips low. Low‑influence possibility: sluggish 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. 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) Broad ft; 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; rely reps, attempt to beat set 1 in set 2.
Do circuit x2. Relaxation 60–90 sec between units.
Cardio Between Energy Days (Decide 1–2 week)
Intention for 20–30 min. Maintain a minimum of one low‑influence possibility so that you recuperate nicely 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, bounce rope, or quick step‑ups).
- 5 min quiet down + stretch.
Possibility B: Sizzling Woman Zone 2 Stroll + Hills
- 5 min straightforward stroll.
- 20–30 min brisk stroll the place you’ll be able to discuss however not sing (60–70% max HR).
- Add 30–60 sec hill push each 5 min in order for you further burn.
(You can even stack mild 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
