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Dorchester Center, MA 02124
Your SSU week schedule
You don’t need a marathon exercise to see the real change …You need a smart plan you will actually follow.
This weekly SSU schedule has given you: Fast, focused sessions built around my 3: 1 Method So, you can burn fat, build skinny muscle and stay consistent in about 30 minutes a day.
What is the 3: 1 method?
It’s my signature list that matches The most effective fat combustion techniques In one simple weekly rhythm:
Total circles and body conditioning To continue moving, sweat and feel athletic – easier weights, senior tempo, combustion in the whole body.
Targeted power blocks Losing muscles (healthy, metabolism!).
HIIT intervals and cardioski bursts To quickly spike their heart beat and the calorie calories.
You will see these elements woven over the week to get Three metabolic drivers for each Lower intensity / active recovery focus – sweet place for results and Sustainability.
How is this schedule used:
- Do workouts OK (swap days if life happens – just keep the flow).
- Mark your sweats yourself, SelfIe #LSFsummerShapeUP so I can cheer you up!
Ready? Let’s do it. 💪🔥
Trainings
(Heat for 5-7 min: Dynamic Mobility + Light Activation in the muscle group you are training.)
3. Sunday Bonus moves
1. Day: Sumo squat X15 Reps X2 rounds
2. Day: Curtsei Squat Q10 repeats each side
3. Day: Bridge KS20 Reps X2 rounds
4. Day: Squats with one foot Q10 repeats each side
5. Day: Squat X20
6. Day: Side Q10 repeats each side
7. Day: Jump for squat X15 Reps X2 rounds
1. Legs + booty (heating focus)
Equipment: Dumbbells or kettlebell + bench / step.
Move / repetitions / notes
Single / Split Squat (10-12 / leg) Front legs far enough to make the knee back fall straight; Drive through the front heel. Progress load When you hit 12+ clean.
Deadlift (10-12) Soft knees, hippy hinges back, feel hamsters. 3s lower to increase difficulty without harder bell.
A glute bridge or hip push (12-15) Big grip top; 1 Sek. Add the board / range when it feels easy.
Cardio Burhing: Dumbbell Swing (20 swings) Explosive hips; elevate the heart beat. Sweetly moderately bell that you can clean.
Kigul X2. A break from 60-90 sec between sets.
2 Arms + ABS (adjusted shoulders)
Equipment: Dumbbells + matte + cable / scope (optional).
Move / repetitions / notes
One-time order (Band or Butbell) (10-12 (each side)) Bend yourself and get rid of the hook squeezed in the back.
Bicep Curl (10-12) Keep your elbows pulled into your side.
Push (8-10) Do as much as you can on your toes and lower to knees as needed
Cardio Burhing: Mountain Climber (30 sec) Fast taps + discs; Keep hips low. Mala punch option: Slow climbers.
Kigul X2. A break from 60-90 sec between sets.
3. Full body strength + sweat
Equipment: Dumbbell or kettlebell.
Move / repetitions / notes
Sumo Squat V / Dumbbell (10-12) Elbows forward, chest up. Increase load when 12 cleans + 2 ryr.
Alternating reversing the luna with insight (10 / foot (w / curl each)) Control step back; CURL CURL at the bottom = arms + legs. Reduce weight if shaped for curve.
Renegade Rov (Push-up optional) (8-10 / ARM) Wide feet; fight to fight. Add push-up every representative for additional challenge.
Cardio Burhing: Spruot Pusher (without push-up) or preserved exhibition exhaust (30 sec) Moves quickly; Count reps, try to beat Set 1 in Set 2.
Kigul X2. A break from 60-90 sec between sets.
Cardio between the day power (choosing 1-2 week)
The goal is 20-30 min. Keep at least one low shock option, so you recover well for the elevators.
Option A: SSU sweat intervals (HIT LITE)
- 5 min of warming or light spin.
- 10 rounds: 30 SEK HARD / 60 sec Easy (TIR, bicycle, slew, jump rope, or fast degree).
- 5 min Cool Down + Stretch.
Option B: Hot Girl Zone 2 Walk + Hills
- 5 min Easy Walk.
- 20-30 min quickly walks where you can talk, but do not sing (60-70% Max HR).
- Add 30-60 sec hills every 5 minutes if you want extra combustion.
(You can also put a light core, mobility or recovery work after cardio days.)
Fast weekly accessories
Mon: Legs + Booty 3: 1
Tuesday: Zone 2 Walk (option b)
Wed: Arms + ABS 3: 1
Thu: Off / Mobility / walk
Five: Full body 3: 1
SAT: Sweat intervals (option a) or Play Dai Hike / Bike
Sun: Rest + Stretch
