Your SSU Weekly Time table
You don’t want marathon workout routines to look actual trade…you want a ingenious plan you’ll in truth apply.
That’s precisely what this presen’s SSU time table offers you: speedy, centered classes constructed round my 3:1 Form so you’ll be able to burn large, manufacture incline muscle, and keep constant in about half-hour a moment.
what’s the three:1 mode?
It’s my signature combine that stacks the best large‑burning tactics into one easy weekly rhythm:
Overall‑frame circuits & conditioning to accumulation you shifting, sweating, and feeling athletic — lighter weights, upper while, complete‑frame burn.
Focused power blocks to sculpt muscle (hi, metabolism!).
HIIT durations & aerobic bursts to spike your center price and torch energy speedy.
You’ll see those components woven during the presen so that you get 3 metabolic drivers for each and every decrease‑depth / lively healing center of attention — the candy spot for effects and sustainability.
How you can worth this time table:
- Do the workout routines to deliver (change days if pace occurs — simply accumulation the stream).
- Tag your hot selfies #LSFSummerShapeUp so I will be able to cheer you on!
In a position? Let’s do that. 💪🔥
Exercises
(Heat up 5–7 min: dynamic mobility + sunny activation within the muscle team you’re coaching.)
While 3 Bonus Strikes
Era 1: Sumo squat x15 reps x2 rounds
Era 2: Curtsey Squat x10 reps every facet
Era 3: Bridge x20 reps x2 rounds
Era 4: Unmarried Leg Squats x10 reps every facet
Era 5: Squat x20
Era 6: Lateral Lunge x10 reps every facet
Era 7: Squat Jumps x15 reps x2 rounds
1. Legs + Booty (Glute Focal point)
Apparatus: Dumbbells or kettlebell + bench/step.
Journey/Reps/Notes
Unmarried Leg / Crack Squat (10–12/leg)Entrance substructure some distance plethora that again knee drops immediately ailing; force thru entrance heel. Proceed load while you accident 12+ blank.
Deadlift (10–12)Cushy knees, hinge hips again, really feel hamstrings. 3s build up problem with out heavier bells.
Glute Bridge or Hip Thrust (12-15)Heavy squeeze supremacy; recess 1 sec. Upload plate/band when 15 feels simple.
Aerobic Blast: Dumbbell Swing (20 swings)Explosive hips; lift center price. Sunny‑reasonable bell you’ll be able to energy cleanly.
Do circuit x2. Remains 60–90 sec between units.
2. Palms + Abs (Shoulder‑Pleasant)
Apparatus: Dumbbells + mat + cable/band (non-compulsory).
Journey/Reps/Notes
Unmarried Arm Row (band or dumbbell) (10–12 (every facet))Bend over and row towards hip squeezing Into your again.
Bicep curl (10-12)Store elbows tucked into your facet.
Push up (8-10)Do as many as you’ll be able to to your ft and knees as wanted
Aerobic Blast: Mountain climber (30 sec)Fast faucets + drives; accumulation hips low. Low‑have an effect on choice: gradual climbers.
Do circuit x2. Remains 60–90 sec between units.
3. Complete Frame Energy + Sweat
Apparatus: Dumbbells or kettlebell.
Journey/Reps/Notes
Sumo Squat w/ dumbbell (10-12)Elbows ahead, chest up. Building up load when 12 blank + 2 RIR.
Alternating Opposite Lunge w/ Curl (10/leg (w/ curl every))Regulate step again; hammer curl at base = hands + legs. Leave weight if curl mode breaks.
Renegade Row (push‑up non-compulsory) (8–10/arm)Vast ft; combat rotation. Upload push‑up each and every rep for difference problem.
Aerobic Blast: Squat Thrust (disagree push‑up) or Low‑Affect Step‑Out Burpee (30 sec)Journey speedy; depend reps, aim to overcome eager 1 in eager 2.
Do circuit x2. Remains 60–90 sec between units.
Aerobic Between Energy Days (Pick out 1–2 presen)
Effort for 20–30 min. Store a minimum of one low‑have an effect on choice so that you get well neatly for lifts.
Possibility A: SSU Sweat Periods (HIIT Lite)
- 5 min heat‑up advance or simple spin.
- 10 rounds: 30 sec parched / 60 sec simple (rower, motorcycle, sled pushes, bounce rope, or speedy step‑ups).
- 5 min calm down + stretch.
Possibility B: Sizzling Woman Zone 2 Exit + Hills
- 5 min simple advance.
- 20–30 min brisk advance the place you’ll be able to communicate however now not sing (60–70% max HR).
- Upload 30–60 sec hill push each and every 5 min if you wish to have difference burn.
(You’ll be able to additionally stack sunny core, mobility, or healing paintings next aerobic days.)
Fast Weekly Plug‑In Instance
Mon: Legs + Booty 3:1
Tue: Zone 2 Exit (Possibility B)
Wed: Palms + Abs 3:1
Thu: Off / Mobility / Exit
Fri: Complete Frame 3:1
Sat: Sweat Periods (Possibility A) or Play games Era hike/motorcycle
Solar: Remains + Stretch
