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Your SSU Weekly Schedule
You don’t need marathon workouts to see a real change …You need an intelligent plan that you will actually follow.
This is exactly what SSU schedule this week: Fast, focused sessions built around my 3: 1 method So you can burn fat, build slender muscles and stay consistent after about 30 minutes a day.
What is the 3: 1 method?
This is my mix of signature that arranges The most effective techniques for fat burning In a simple weekly rhythm:
Total scheme and conditioning To keep you moving, sweating and feeling athletic -light weights, higher pace, full body burning.
Target To sculpt your muscles (hello, metabolism!).
HIIT intervals and cardio outbursts To jump your heart rate and calories of the torch quickly.
You will see these items woven during the week to get Three metabolic guides for each Focus on lower intensity / active recovery – the sweet place for results and Resistance.
How to use this schedule:
- Do the workouts in order (exchange days if life happens – just keep the flow).
- Mark your sweaty selfies #lsfsummershapeup so I can cheer you up!
Ready? Let’s do this. 💪🔥
Workout
(Heat 5-7 min: Dynamic mobility + activation of light in the muscle group you train.)
Week 3 bonus moves
Day 1: Sumo squat x15 reps x2 rounds
Day 2: Kurtsi squat x10 reps each side
Day 3: Bridge x20 reps x2 rounds
Day 4: Single -foot squats x10 reps each side
Day 5: Squat x20
Day 6: Sideline x10 reps each side
Day 7: Squat x15 reps x2 rounds
1. Kraki + loot (focus of glute)
Equipment: Dumbbells or teapot + bench/step.
Moving/reps/notes
Single leg / split squat (10–12/leg) Front leg far enough that the rear knee falls straight down; Drive through the front heel. Stripping load when you hit 12+ clean.
Dead lift (S)10–12) Soft knees, hinged hips back, feel the hip goods. 3s smaller ones to increase the difficulty without larger bells.
The gluto bridge or the traction of the hip joint (12-15) The large squeeze on top; Pause 1 sec. Add a plate/tape when 15 feels easy.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; Raise your heart rate. Lightweight -demented bell that you can feed cleanly.
Make the X2 chain. Holidays 60-90 sec between kits.
2. ARMS + ABS (enjoyable for shoulders)
Equipment: Dumbbells + MAT + cable/tape (optional).
Moving/reps/notes
Single arm order (tape or dumbbell) (S)10–12 (each country)) Bend over and turn to the hip joint in your back.
Bicep Curl (10-12) Keep your elbows stored on your side.
Press up (8-10) Do as much as possible on the toes and lower to the knees if necessary
Cardio burst: mountain climber (30 sec) Fast taps + drives; Keep your hips low. Low Impact option: slow climbers.
Make the X2 chain. Holidays 60-90 sec between kits.
3. Complete body strength + sweat
Equipment: Dumbbells or gir.
Moving/reps/notes
Sumo squat with a dumbbell (10-12) Elbows forward, chest up. Increase the load when 12 clean + 2 RIR.
Alternating the reverse part with Curl (10/ leg (w/ curl each)) Control step back; Hammer curls below = hands + legs. Reduce weight if the shape of the curls breaks.
Renegade Row (Push -up optional) (S)8–10/hand) Wide legs; Fighting rotation. Add Push -up each representative for additional challenge.
Cardio burst: squat thrust (without impetus) or low impact that has stepped (30 sec) Move quickly; Number of reps, try to beat set 1 in set 2.
Make the X2 chain. Holidays 60-90 sec between kits.
Cardio between power days (choice 1-2 weeks)
Purpose 20-30 minutes. Keep at least one low -impact option so that you recover well for lifts.
Option A: SSU sweat intervals (Hiit Lite)
- 5 min. Heat seal or easy rotation.
- 10 rounds: 30 sec. Solid / 60 sec easy (comb, motor, sled, jump rope or fast steps).
- 5 min cooling + stretching.
Option B: hot girl area 2 walk + hills
- 5 min. Easy walk.
- 20-30 min fast walking where you can talk but not sing (60-70% max HR).
- Add 30-60 seconds of hill press every 5 minutes if you want additional burning.
(You can also arrange a slight core, mobility or recovery after cardio days.)
A quick weekly example of plugin
Pon: Kraki + loot 3: 1
Tuesday: Zone 2 on foot (option B)
Wednesday: ARMS + ABS 3: 1
Thu: Exclusion / Mobility / Walk
PT: Full body 3: 1
Sat: Sweat intervals (option A) or Hike/bike
Sun: Rest + stretching
#SSU #weekly #workout #schedule
