SSU 2025 Weekly Exercise Schedule -

Your SSU Weekly Schedule

You don’t want marathon exercises to see actual change…you want a wise plan you’ll really comply with.

That’s precisely what this week’s SSU schedule offers you: quick, centered periods constructed round my 3:1 Technique so you may 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 best fats‑burning methods into one easy weekly rhythm:

Complete‑physique circuits & conditioning to maintain you transferring, sweating, and feeling athletic — lighter weights, greater tempo, full‑physique burn.

Focused power blocks to sculpt muscle (hiya, metabolism!).

HIIT intervals & cardio bursts to spike your coronary heart charge and torch energy quick.

You’ll see these components woven via the week so that you get three metabolic drivers for each decrease‑depth / lively restoration focus — the candy spot for outcomes and sustainability.

use this schedule:

Do the exercises so as (swap days if life occurs — simply preserve the movement).

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)

Gear: 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) Gentle knees, hinge hips again, really feel hamstrings. 3s decrease to extend issue with out heavier bells.

Glute Bridge or Hip Thrust (12-15) Large squeeze high; pause 1 sec. Add plate/band when 15 feels straightforward.

Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; elevate coronary heart charge. Mild‑average bell you may energy cleanly.

Do circuit x2. Relaxation 60–90 sec between units.

2. Arms + Abs (Shoulder‑Pleasant)

Gear: Dumbbells + mat + cable/band (optionally available).

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 may in your toes and decrease to knees as wanted

Cardio Burst: Mountain climber (30 sec) Fast faucets + drives; preserve hips low. Low‑affect choice: gradual climbers.

Do circuit x2. Relaxation 60–90 sec between units.

3. Full Physique Power + Sweat

Gear: 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 type breaks.

Renegade Row (push‑up optionally available) (8–10/arm) Vast ft; struggle rotation. Add push‑up each rep for additional problem.

Cardio Burst: Squat Thrust (no push‑up) or Low‑Affect Step‑Out Burpee (30 sec) Transfer quick; rely 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)

Intention for 20–30 min. Hold no less than one low‑affect choice so that you recuperate effectively for lifts.

Choice A: SSU Sweat Intervals (HIIT Lite)

5 min heat‑up stroll or straightforward spin.

10 rounds: 30 sec arduous / 60 sec straightforward (rower, bike, sled pushes, leap rope, or quick step‑ups).

5 min calm down + stretch.

Choice B: Sizzling Lady Zone 2 Stroll + Hills

5 min straightforward stroll.

20–30 min brisk stroll the place you may speak however not sing (60–70% max HR).

Add 30–60 sec hill push each 5 min if you need additional burn.

(You may also 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