SSU 2025 Weekly Exercise Schedule
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 offers you: quick, targeted periods constructed round my 3:1 Technique so you possibly can 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 methods into one easy weekly rhythm:
Complete‑physique circuits & conditioning to maintain you shifting, sweating, and feeling athletic — lighter weights, greater tempo, full‑physique burn.
Focused power blocks to sculpt muscle (hey, metabolism!).
HIIT intervals & cardio bursts to spike your coronary heart price and torch energy quick.
You’ll see these parts woven via the week so that you get three metabolic drivers for each decrease‑depth / energetic restoration focus — the candy spot for outcomes and sustainability.
Tips on how to use this schedule:
- Do the exercises so as (swap days if life occurs — simply hold the circulation).
- 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 all sides
Day 3: Bridge x20 reps x2 rounds
Day 4: Single Leg Squats x10 reps all sides
Day 5: Squat x20
Day 6: Lateral Lunge x10 reps all sides
Day 7: Squat Jumps x15 reps x2 rounds
1. Legs + Booty (Glute Focus)
Tools: Dumbbells or kettlebell + bench/step.
Transfer/Reps/Notes
Single Leg / Break up Squat (10–12/leg) Entrance foot far sufficient that again knee drops straight down; drive via entrance heel. Progress load while you hit 12+ clear.
Deadlift (10–12) Comfortable knees, hinge hips again, really feel hamstrings. 3s decrease to extend problem with out heavier bells.
Glute Bridge or Hip Thrust (12-15) Massive squeeze prime; pause 1 sec. Add plate/band when 15 feels simple.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart price. Gentle‑average bell you possibly can energy cleanly.
Do circuit x2. Relaxation 60–90 sec between units.
2. Arms + Abs (Shoulder‑Pleasant)
Tools: Dumbbells + mat + cable/band (non-obligatory).
Transfer/Reps/Notes
Single Arm Row (band or dumbbell) (10–12 (all sides)) Bend over and row towards hip squeezing Into your again.
Bicep curl (10-12) Hold elbows tucked into your facet.
Push up (8-10) Do as many as you possibly can in your toes and decrease to knees as wanted
Cardio Burst: Mountain climber (30 sec) Fast faucets + drives; hold hips low. Low‑influence choice: gradual climbers.
Do circuit x2. Relaxation 60–90 sec between units.
3. Full Physique Power + Sweat
Tools: Dumbbells or kettlebell.
Transfer/Reps/Notes
Sumo Squat w/ dumbbell (10-12) Elbows ahead, chest up. Enhance 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 kind breaks.
Renegade Row (push‑up non-obligatory) (8–10/arm) Extensive ft; battle rotation. Add push‑up each rep for further problem.
Cardio Burst: Squat Thrust (no push‑up) or Low‑Influence Step‑Out Burpee (30 sec) Transfer quick; depend reps, attempt to beat set 1 in set 2.
Do circuit x2. Relaxation 60–90 sec between units.
Cardio Between Power Days (Decide 1–2 week)
Goal for 20–30 min. Hold not less than one low‑influence choice so that you get well nicely for lifts.
Choice A: SSU Sweat Intervals (HIIT Lite)
- 5 min heat‑up stroll or simple spin.
- 10 rounds: 30 sec exhausting / 60 sec simple (rower, bike, sled pushes, soar rope, or quick step‑ups).
- 5 min settle down + stretch.
Choice B: Sizzling Lady Zone 2 Stroll + Hills
- 5 min simple stroll.
- 20–30 min brisk stroll the place you possibly can speak however not sing (60–70% max HR).
- Add 30–60 sec hill push each 5 min if you need further burn.
(You may as well stack mild core, mobility, or restoration work after cardio days.)
Fast Weekly Plug‑In Instance
Mon: Legs + Booty 3:1
Tue: Zone 2 Stroll (Choice B)
Wed: Arms + Abs 3:1
Thu: Off / Mobility / Stroll
Fri: Full Physique 3:1
Sat: Sweat Intervals (Choice A) or Play Day hike/bike
Solar: Relaxation + Stretch