SSU 2025 Exercise workout schedule

Your SSU Weekly Schedule

You don’t need a marathon exercise to see the real change …You need a smart plan that you will actually follow.

This is exactly what your schedule is given to you this week: Fast, focused sessions built around mine 3: 1 method So you can burn fat, build a skinny muscle and stay consistent in about 30 minutes a day.

What is the 3: 1 method?
It’s my signature mix that agrees The most efficient techniques of fat burning into one simple weekly rhythm:

Total circles and conditioning To continue moving, sweat and feel athletic – easier weight, higher pace, full body filling.

Targeted power blocks Sculpt muscles (hello, metabolism!).

HIIT intervals and cardio PUCKS To quickly spread calories of heart rate and torch.

You will see those elements in weaving a week, so you get Three metabolic drivers for each Lower intensity / active focus recovery – sweet place for results and Sustainability.

How to use this schedule:

Work workouts okay (replace your days if life happens – just hold the flow).

Mark your sweat self-self #lsfsummerhapeup so I can cheer you up!

Ready? Let’s do it. 💪🔥

Exercise

(Warming 5-7 min: Dynamic mobility + light activation in the muscle group you train.)

Walking 3 bonus moves

1. DAY: Sumo squat x15 reps x2 rounds

2. DAY: Curtsey Squat x10 repeat each side

3. DAY: Bridge X20 reps x2 rounds

4. DAY: Squatch with one legs x10 repeat each side

5. DAY: Squat x20

6. DAY: Side lunch x10 repeat each side

7. DAY: Squat jumps x15 reps x2 rounds

1. Legs + Spail (Glute Focus)

Equipment: Dumbbells or kettlebell + bench / step.

Moving / Repetition / Notes

Single leg / split squat (10-12 / leg) The front foot far enough to lower the knee down straight down; drive through the front heel. Progress load when you hit 12+ clean.

Mercurial (10-12) Soft knees, hinges back, feel hamsstrings. 3S lower to increase difficulties without a tough ring.

Glute bridge or hook (12-15) A large grip of the top; Pause 1 sec. Add a board / range when 15 feels easy.

Cardio Burst: Swumbell Swing (20 swings) Explosive hips; Increase heartbeat. Light-moderate bell You can use cleanly.

Whether a circle x2. Rest 60-90 sec between sets.

2. Arms + ABS (suitable for shoulder)

Equipment: Dumbbells + Mat + cable / band (optional).

Moving / Repetition / Notes

Single manual order (band or dumbbell) (10-12 (each side)) Bend over and in order toward the hooks in your back.

Bicep Curl (10-12) Keep your elbows tucking into your side.

Encourage (8-10) Do as much as you can on your toes and lower to your knees as needed

Cardio Burst: Mountain Climber (30 sec) Fast faucets + drives; Keep your hips low. Low striking option: Slow climbers.

Whether a circle x2. Rest 60-90 sec between sets.

3. Full body power + sweat

Equipment: Dumbbells or kettlebell.

Moving / Repetition / Notes

SUMO ČUCANJ W / BUTPULL (10-12) Elbows forward, breasts up. Increase load when 12 is clean + 2 RIR.

Alternating reverse lunge w / curl (10 / leg (with each curl))) Control step back; Curly hammer on the bottom = hands + legs. Reduce weight if pitted in curl.

Renegadnine Red (Push-up optional) (8-10 / arm) Wide foot; Rotation Fight. Add push-up each tail for an additional challenge.

Cardio Burst: Squat Thund (without push-up) or pasteppe with low influence (30 sec) Move fast; Repls re-try to beat Set 1 in set 2.

Whether a circle x2. Rest 60-90 sec between sets.

Cardio between power days (choose 1-2 weeks)

Goal for 20-30 min. Keep at least one low-shock option so you recover for elevators.

Option a: Hiit Lite Sweating Intervals

5 min walk-up walk or simply spin.

10 Rounds: 30 sec Easy (Fan, Bicycle, Ropes, jumps rope or fast steps).

5 min Cool down + stretch.

Option B: Hot girl zone 2 walks + hills

5 min light walk.

20-30 min A quick walk where you can talk, but don’t even sing (60-70% maximum HR).

Add 30-60 Sec Hill, push every 5 min if you want additional burns.

(You can also bear light core, mobility or recovery after cardion days.)

Fast weekly connection

Mon: Legs + spoil 3: 1

Tue: 2 walk zone (option b)

Wed: Arms + ABS 3: 1

Thu: Off / Mobility / Walk

Five: Full body 3: 1

Sat: Sweat intervals (option a) or Play day trip / bike

Sun: Holiday + stretch