Your SSU weekly schedule
You don’t need marathon trainings to see a real change …Do you need a smart program that you actually follow?
That’s exactly what gives you this week’s schedule for SSU. Fast, focused sessions built around me 3: 1 method So you can burn fat, build lean muscles and stay a day for about 30 minutes.
What is 3? 1 Weather.
It’s my signature mixture that accumulates The most effective technique of combustion of fat into one simple weekly rhythm.
Total body schemes and air conditioner To move you, sweat and feel sports – light weights, at a higher pace, full burns.
Target force blocks to sculptuce muscles (hello, metabolism).
Hiit Intervals & Cardio Burts The weight of your heart and chandeliers quickly speckled.
You will see these items in a woven week to get Three metabolic drivers For each Lower intensity / active recovery focus – The sweet spot of the results aeration of stability.
How to use this schedule?
- Do trains (exchange days if life happens just hold the flow).
- Label your sweatess on your own # LSFSummershapeup so I can make you happy.
Ready? Let’s do it. 💪🔥:
Workouts:
(Warming 5-7 minutes. Dynamic mobility + light activation in the muscle group you train.)
Week 3 bonus movement
1st day. Sumo Squat: X15 REPS X2 Tours:
Day 2: Curtagey Squat: X10 is repeated on each side
Day 3: Bridge x20 Reps X2 Tours:
Day 4: One foot squares X10 is repeated on each side
Day 5: Chin x20
Day 6: Side dawn X10 is repeated on each side
Day 7: Squat jumps X15 REPS X2 Tours:
1. Feet + shoes (glue center)
Equipment. Dumbbells or Kettlebell + bench / step.
Move / reps / notes
One foot / split squat (10-12 / feet) The front leg is far enough that the trail is straight down. drive the front heel. Progress load when you hit 12+ clean.
Ultimate Booty10-12) Soft knee, Hinge hips back, feel hamstrings. 3 is low without increasing the difficulty of heavy calls.
Glut bridge or hip throw (12-15) Great strainer up; Pause 1 sec. Add plate / group when 15 feels easy.
Cardio Burst. Dumbbell Swing: (20 swings) Explosive hips; Lift the heart increase. The moderate call of light you can clean clean.
Do x2. Starting with 60-90 sec.
2. ARMS + ABS (shoulder bold)
Equipment. Dumbbells + Mat + Cable / Band (optional):
Move / reps / notes
Single arm row (Band or Dumbbell) Booty10-12 (each side)) Bend and arrange toward the compression of the thigh on your back.
Bicep curl (10-12) Keep the elbows next to you.
Propel (8-10) Do as much as you can on your foot and as low as low knees
Cardio Burst. Mountain Climber: (30 sec) Fast faucets + drives; Low HIPS. Low impact option. Slow climbers.
Do x2. Starting with 60-90 sec.
3. The strength of the whole body with + sweat
Equipment. Dumbbells or Kettlebell.
Move / reps / notes
Sumo Squat W / Dumbbell (10-12) Elbows forward, chest. Load the load when 12 pure + 2 rirs.
Alternative Reverse Imagination W / Curl (10 / feet (each curly)) Control step; Hammer Curl below = Weapon + Feet. Reduce weight if the shape of curl is a break.
Renegade Row (push-up optional) Booty8-10 / arm) Wide legs; Rotation of the Fight. Add each answer to additional challenges.
Cardio Burst. Squat Thrust (no push) or low impact deep pyramid (30 sec) Move fast; COUNT Reps, try to win 1st set 1.
Do x2. Starting with 60-90 sec.
Clandio Between Days (1-2 weeks)
Aim for 20-30 minutes. Maintain at least one low impact option to make you well recovered for lifts.
Option a. SSU sweat intervals (HIIT LITE)
- 5 minutes of heating walking or turning easy.
- 10 rounds: 30 secs tough / 60 secs easily (rowing, bicycle, sleigh push, jump rope or fast steps).
- 5 minutes to cool + stretch.
Option B. HOT GIRL ZONE 2 WALK + HILLS
- 5 minutes Easy Walk.
- 5-30 minutes fast walk, where you can talk but not sing (60-70% MAX HR).
- Add 30-60 sec hill push every 5 minutes if you want extra burn.
(You can also get the main core of light, mobility or recovery work after heart days).
Fast weekly plug-in example
D Legs + Booty 3: 1
Three Belt 2 Walk (Option B)
Wed: ARMS + ABS 3: 1
Thu: OFF / mobility / walking
Wherever Complete 3: 1
Sat. With sweat intervals (option a) or Play Daytime Walk / Bicycle
Sun. Rest + pulling
