Your weekly SSU time plan
You don’t need marathon workouts to see real changes …You need an intelligent plan that you will actually follow.
This is exactly what gives you the SSU time plan this week: quick, focused meetings that were built around mine 3: 1 method So you can burn fat, build lean muscles and remain consistent in about 30 minutes a day.
What is the 3: 1 method?
It is my characteristic mix that stacks the Most effective fat burning techniques In a simple weekly rhythm:
Total body circuits and conditioning To keep them in motion, to sweat and to feel sporty – lighter weights, higher speed, full body fire.
Targeted strength blocks To the sculptus muscles (hello, metabolism!).
HIIT -Intervalle and cardio -bridles To quickly boost your heart rate and torchlight calories.
You will see these elements woven through the week so that they get Three metabolic drivers for each Focus with lower intensity / active recovery – The Sweet Spot for results And Sustainability.
How to use this schedule:
- Make the workouts okay (exchange days when life happens – just keep the river).
- Select your sweaty selfies #lsfsummershapeup so that I can cheer you on!
Ready? Let’s do that. 🔥
Workouts
(Warm up 5–7 min: Dynamic mobility + light activation in the muscle group that you train.)
Week 3 bonus movements
Day 1: Sumo -croak X15 Reps X2 rounds
Day 2: Curtsey crouch X10 repetitions on each side
Day 3: Bridge X20 Reps X2 rounds
Day 4: Individual legs X10 repetitions on each side
Day 5: Crouch X20
Day 6: Side failure X10 repetitions on each side
Day 7: Cran X15 Reps X2 rounds
1. Legs + prey (glute focus)
Equipment: Dumbbells or kettlebell + bank/step.
Move/repetitions/notes
Individual leg / split cranes (10–12/leg) Forefoot far enough that the back nose falls down. Drive through the front heel. Progress when you clean 12+.
Crusades ((10–12) Soft knees, hinge hops back, feel knee tendons. 3S lower to increase the difficulty without heavier bells.
Gluter bridge or hip boast (12-15) Big Squeeze Top; Break for 1 second. Add the record/band when 15 just feels.
Cardio Burst: Dumbbell Swing (20 fluctuations) Explosive hips; Increase heart rate. Light models bell that you can supply clean with electricity.
Make circuit X2. Proceed 60–90 seconds between the sentences.
2. Poor + ABS (shoulder friends)
Equipment: Dumbbell + mat + cable/tape (optional).
Move/repetitions/notes
Single briefs (band or dumbbell) ((10–12 (each page)) Lean and line up towards the hip that press into your back.
Biceps curl (10-12) Hold the elbows in your side.
Press (8-10) Do as many as possible on your toes and under your knees as needed.
Cardio Burst: mountain climber (30 seconds) Fast taps + drives; Keep the hips low. Low impact option: slow climbers.
Make circuit X2. Proceed 60–90 seconds between the sentences.
3. full body thickness + sweat
Equipment: Dumbbells or kettlebell.
Move/repetitions/notes
Sumo crouch with dumbbell (10-12) Ellbogen forward, chest up. Increase load if 12 clean + 2 rir.
Alternating reverse leases with curl (10/ leg (W/ curl each))) Control step back; Hammer curl on the floor = arms + legs. Reduce weight when the curly shape breaks.
Renegade Row (Push -up optional) ((8–10/arm) Wide feet; Combat rotation. Add each representative for additional challenges.
Cardio Burst: Squat Thrust (no push -up) or low -impact stepfather burse (30 seconds) Move quickly; Count Reps, try to beat Set 1 in Set 2.
Make circuit X2. Proceed 60–90 seconds between the sentences.
Cardio between strength days (select 1–2 weeks)
Strive for 20 to 30 minutes. Keep at least one option with a low impact so that you can recover well for elevators.
Option A: SSU welding intervals (Hiit Lite)
- 5 min warm -up walking or turning lightly.
- 10 rounds: 30 seconds hard / 60 seconds easy (rower, bike, sled push, jump part or fast boots).
- Cool for 5 minutes + stretch.
Option B: Hot Girl Zone 2 Walk + Hills
- 5 minutes simple walk.
- 20–30 min brisk walk where you can speak but cannot sing (60–70% maximum HR).
- Add Hill Push 30 to 60 seconds every 5 minutes if you want additional combustion.
(You can also stack light core, mobility or recovery work after cardio days.)
Fast weekly plug -in example
Mon: Legs + prey 3: 1
Tue: Zone 2 Walk (option B)
Marry: Poor + paragraph 3: 1
Thu: Exercise / mobility / walk
FR: Full body 3: 1
Sat: Welding intervals (option A) or Play hike/play bike
Sun: Rest + stretch
