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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 truly 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 only fats‑burning strategies into one easy weekly rhythm:

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

Focused energy blocks to sculpt muscle (whats up, metabolism!).

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

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

Tips on how to use this schedule:

  1. Do the exercises so as (swap days if life occurs — simply maintain the movement).
  2. Tag your sweaty selfies #LSFSummerShapeUp so I can cheer you on!

 

Prepared? Let’s do that. 💪🔥

Exercises

(Heat up 5–7 min: dynamic mobility + gentle 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 / Cut up Squat (10–12/leg) Entrance foot far sufficient that again knee drops straight down; drive by way of entrance heel. Progress load once you hit 12+ clear.

Deadlift (10–12) Mushy knees, hinge hips again, really feel hamstrings. 3s decrease to extend problem with out heavier bells.

Glute Bridge or Hip Thrust (12-15) Huge 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)

Gear: 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) Maintain elbows tucked into your aspect.

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; maintain hips low. Low‑impression choice: sluggish 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. Improve 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. Cut back weight if curl kind breaks.

Renegade Row (push‑up non-obligatory) (8–10/arm) Large toes; struggle rotation. Add push‑up each rep for further problem.

Cardio Burst: Squat Thrust (no push‑up) or Low‑Impression 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)

Purpose for 20–30 min. Maintain at the least one low‑impression 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, leap rope, or quick step‑ups).
  • 5 min settle down + stretch.
Choice B: Scorching Woman 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.

(It’s also possible to stack gentle 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