The Weekly SSU program
You don’t need a marathon workouts to see real change …You need a smart plan to really follow.
This is exactly what this week’s SSU program gives you: fast, focused sessions built around me 3: 1 method So you can burn fat, build lean muscle, and remain consistent in about 30 minutes a day.
What is the method 3: 1?
Is my signature mixture that stacks the The most effective fat burning techniques At a simple weekly rhythm:
Total circuits and preparation To keep you moving, sweating and feeling of athletic – lighter weights, higher rhythm, full -body burning.
Targeted Strength Blocks To sneak muscle (hi, metabolism!).
Hiit & Cardio Bursts intervals To touch the heart rate and calories of the lens quickly.
You will see these items woven in the week so you have Three metabolic drivers for each Focus of lower intensity / active recovery – the sweet spot for the results and viability.
How to use this program:
- Do the workouts in a row (exchange days if life happens – just keep the flow).
- Label your sweaty selfies #LSFSUMMERSHAPEUP so I can make you!
Ready; Let’s do that. 💪🔥
Workouts
(5-7 minute warming up: dynamic mobility + light activation in the muscle group you train.)
Bonus Movements of Week 3
Day 1: Sum X15 reps x2 rounds
Day 2: Brawler x10 repeats each side
Day 3: Bridge X20 reps x2 rounds
Day 4: Individual surfaces x10 repeats each side
Day 5: Squat x20
Day 6: Sinking x10 repeats each side
Day 7: Occupation jumps X15 reps x2 rounds
1. Feet + smooth (Glute Focus)
Equipment: Dumbbells or kettlebell + bench/step.
Moving/repetitions/notes
Single foot / split squat (10-12/foot) The front foot long enough that the knee back falls straight down. Drive through the front heel. Progress load when you hit 12+ clean.
Lift (10-12) Soft knees, hinges back hips, feel hamstrings. 3s lower to increase difficulty without heavier bells.
Bridge of butchery or hip push (12-15) Great compression top; 1 second pause. Add plate/belt when 15 feels easy.
Cardio Burst: Swing Dumbbell (20 swings) Explosive hips. Raise the heart rate. Lightweight bell you can feed clearly.
Circuit x2. Rest 60-90 seconds between sets.
2. ARMS + ABS (shoulder -friendly)
Equipment: Dumbbells + Mat + Cable/Band (optional).
Moving/repetitions/notes
Single arm (belt or dumbbell) (10-12 (each side)) Bend and turn to the hip by pressing on your back.
Bicep curl (10-12) Keep the elbows coming by your side.
Push up (8-10) Do as much as you can on your toes and lower to the knees as required
Cardio Burst: mountain climber (30 seconds) Fast taps + drive units. Keep the hips low. Low impact option: Slow climbers.
Circuit x2. Rest 60-90 seconds between sets.
3. Full body strength + sweat
Equipment: Dumbbells or kettlebell.
Moving/repetitions/notes
Sumo Squat W/ Dumbbell (10-12) Elbows forward, chest. Increasing the load when 12 pure + 2 rir.
Alternating inverse Lunge with curl (10/ foot (w/ curl each)) Rear control step; hammer curl at the bottom = weapons + feet. Reduce weight if breaks from the form of curl.
Renegade Row (optional push -up) (8-10/arm) Wide feet; Fighting rotation. Add the push -up of each Rep for additional challenge.
Cardio Burst: Squat Chrust (30 seconds) Move quickly. Count Reps, try to beat Set 1 in Set 2.
Circuit x2. Rest 60-90 seconds between sets.
Cardio between strength days (1-2 weeks option)
Aim for 20-30 minutes. Keep at least one low -impact option to recover well for lifts.
Option A: SSU SWEAT (Hiit Lite) intervals
- 5 minutes hot ride or easy rotation.
- 10 rounds: 30 seconds hard / 60 sec easy (rower, bike, sled pushes, jumping rope or quick step).
- 5 minutes cool + stretch.
Option B: Hot Girl 2 Walk + Hills
- 5 minutes easy ride.
- 20-30 minutes of rush rides where you can talk but not sing (60-70% maximum HR).
- Add 30-60 sec Hill Push every 5 minutes if you want extra burning.
(You can also stack the light core, mobility or restoration after heart days.)
Fast weekly example
Second: Feet + booty 3: 1
Tri: Belt 2 Walk (Option B)
Marry: ARMS + ABS 3: 1
Thu: Off / mobility / walk
Fri: Full body 3: 1
Sat: Sweat intervals (option a) or Play the hiking/bike
Sun: Rest + stretch
