Your weekly SSU schedule
You don’t need a marathon training to see real change …You need a smart plan that you actually follow.
That is exactly what this week’s SSU schedule gives you: fast, targeted sessions built around my 3: 1 method So you can burn fat, build lean muscles and stay consistent in about 30 minutes a day.
What is the 3: 1 method?
It is my characteristic mix that the Most effective techniques for burning fat In one simple weekly rhythm:
Total circuits and conditioning To keep you moving, sweating and athletic – lighter weights, higher pace, full -body combustion.
Targeted power blocks To form muscles (hello, metabolism!).
HIIT Intervals and Cardio -Bursts To spijken your heartbeat and quickly torker calories.
You will see these elements interwoven all week, so that you get it Three metabolic drivers for each Lower intensity / active recovery focus – The Sweet Spot for results And sustainability.
How to use this schedule:
- Do the training sessions in order (swap days when life happens – just keep the power).
- Tag your sweaty selfies #lsfsummershapeup so that I can encourage you!
Finished? Let’s do this. 🔥 🔥 🔥 🔥
Workouts
(Warm 5–7 min: Dynamic mobility + light activation in the muscle group that you train.)
Week 3 bonus movements
Day 1: Sumo Squat X15 repetitions X2 rounds
Day 2: Curtsey Squat X10 represents each side
Day 3: Bridge X20 repetitions X2 rounds
Day 4: Squats with one leg X10 represents each side
Day 5: Squat X20
Day 6: Lateral failure X10 represents each side
Day 7: Squat jumps X15 repetitions X2 rounds
1. Legs + loot (Glute Focus)
Equipment: Dumbbells or kettlebell + bench/step.
Move/reps/notes
Single leg / split squat (10–12/Been) Front foot far enough that the knee falls back to the back; Drive through the front heel. Progress loads when you become 12+ clean.
Deadlift ((10–12) Soft knees, hinged hips backwards, feel hamstrings. 3S lower to increase the difficulty without heavier bells.
Glutebrug or hip thrust (12-15) Large squeeze top; break 1 sec. Add plate/tire when 15 feels easy.
Cardio Burst: Halter Swing (20 swings) Explosive hips; Increase the heartbeat. Light bell you can neat neatly.
Do Circuit X2. Rest 60-90 sec between sets.
2. Arms + ABS (shoulder -friendly)
Equipment: Dumbbells + matt + cable/tire (optional).
Move/reps/notes
Single arm rice (band or dumbbell) ((10–12 (each side)) Bend over and row in the direction of hip that squeezes your back.
Biceps curl (10-12) Keep elbows stopped in your side.
Go up (8-10) Do as much as you can on your toes and lower it to knees if necessary
Cardio Burst: Mountain Climber (30 sec) Fast cranes + disks; Keep the hips low. Option with low impact: slow climbers.
Do Circuit X2. Rest 60-90 sec between sets.
3. Full body strength + sweat
Equipment: Dumbbells or Kettlebell.
Move/reps/notes
Sumo Squat with Halter (10-12) Elbows forward, chest up. Increase the load when 12 clean + 2 rir.
Alternately reverse Lunge W/ Curl (10/ leg (w/ curl each)) Control step back; Hammer curl below = arms + legs. Reduce the weight when the curl shape breaks.
Renegade row (Push -Up optional) ((8–10/Arm) Wide feet; Vecht rotation. Add push -up every representative for extra challenge.
Cardio Burst: squat thrust (no push -up) or step -out burpee with little impact (30 sec) Move quickly; Count repetitions, try to beat set 1 in set 2.
Do Circuit X2. Rest 60-90 sec between sets.
Cardio between Power Days (choose 1-2 weeks)
Strive for 20-30 minutes. Keep at least one option with little impact so that you recover well for lifts.
Option A: SSU Sweat Intervals (HIIT Lite)
- 5 minutes of a warm walk or easy twist.
- 10 rounds: 30 sec hard / 60 seconds simple (rower, bicycle, sled pushes, jump rope or fast step -ups).
- Cool for 5 minutes + stretch.
Option B: Hot Girl Zone 2 Walk + Hills
- 5 minutes of easy walk.
- 20-30 minutes of a sturdy walk where you can talk but not sings (60-70% Max HR).
- Add the 30-60 sec hill every 5 minutes if you want extra combustion.
(You can also stack light core, mobility or repair work after cardio days.)
Fast weekly plug -in example
Mon: Legs + loot 3: 1
Tue: Zone 2 Walk (option B)
WO: Arms + ABS 3: 1
Do: Out / Mobility / Walk
Fri: Full body 3: 1
Fed up: Sweat intervals (option A) or Play Day Hike/Bike
Sun: Rest + stretch