SSU 2025 weekly exercise schedule

Your SSU weekly schedule

You do not need marathon exercises to see a real change …You need a smart plan that you will already follow.

This is exactly what gives you the SSU schedule this week: fast and focused sessions built around my country 3: 1 method So you can burn fat, build meager muscles, and stay fixed in about 30 minutes a day.

What is method 3: 1?
It is a sign of the signature that accumulates The most fat burning techniques In a simple weekly rhythm:

Circles and total air conditioning To keep you moving, sweating, sporty feeling – lighter weights, higher speed, and full burning.

Targeted power blocks To sculpt the muscles (hello, metabolism!).

Hiit periods and the heart of the heart To apostasy your heart rate and calorie calories quickly.

You will see these elements woven during the week until they get Three metabolic drivers per Low refreshment concentration / active / active – The sweet spot of the results and Sustainability.

How to use this table:

Training in order (the swap days if life occurs – you only need to keep the flow).

Place a mark on the #LSFSUMMERSHAPEUP, so I can encourage you!

ready? Let’s do this. 💪🔥

Training

(Warm -5 to 7 minutes: dynamic mobility + revitalization of light in the group of muscles that you train.)

Revenue moves week 3

The first day: Somo squatting X15 Actors x2 Tours

Today 2: Cortesy squatting X10 representatives each side

Today 3: Bridge X20 Reps X2 Tours

Fourth day: Squatting X10 representatives each side

Today 5: Squatting x20

Sixth Day: Side rush X10 representatives each side

Today 7: Squatting X15 Actors x2 Tours

1. Legs + spoilers (glue concentration)

equipment: Dipple or kettlebell + seat/step.

Transfer/representatives/notes

One leg / division of squatting (10-12/leg) The front foot is enough that the back knee falls directly down. Driving through the heels. Update update when you press 12+ clean.

Deadlift ((10-12) Soft knees, articulated hips, feel running. 3s less to increase difficulty without heavier bells.

Glut bridge or pushing hip (12-15) The top of great pressure. 1 second pause. Add a panel/tape when 15 feel easily.

Heart explosion: dumbbell swing (20 fluctuations) Explosive hips. Raise the heart rate. Moderate light bell you can clean clean.

Is the circle x2. A 60-90 second break between groups.

2. Weapons + absolute value (shoulder friendly)

equipment: Diploma + mats + cable/domain (optional).

Transfer/representatives/notes

Describe one arm (division or dumbbell) ((10-12 (each side)) Bend and row to the hip that presses your back.

Biceps (10-12) Keep the elbows tucked on your side.

to lift (8-10) Do the largest possible number on your toes and reduce the knees as needed

Heart explosion: mountain climber (30 seconds) Quick taps + tablets; Keep the hips low. Low option effect: slow climbers.

Is the circle x2. A 60-90 second break between groups.

3. Full body strength + sweat

equipment: Dipple or kettlebell.

Transfer/representatives/notes

Sumo squatting with dumbbells (10-12) Attachment forward, chest. Increased pregnancy at 12 clean + 2 RIR.

Reverse rotation, r/ crucifixion (10/ Leg (with each of them)) Step control. The hammer hammer at the bottom = arms + legs. Reducing weight if a shaved shape is broken.

Renegade Row (Push – Up Optional) ((8-10/arm) Wide feet fighting rotation. Add the payment for each delegate to an additional challenge.

Escopper: squatting force (without payment) or a low step (30 seconds) Move quickly. Count Press, try to overcome Group 1 in Group 2.

Is the circle x2. A 60-90 second break between groups.

Heart diseases between the days of strength (Choose 1-2 weeks)

It aims for 20-30 minutes. Keep at least one low option to recover well for elevators.

Option A: SSU periods (Hiit Lite)

5 minutes warm walking or ease of rotation.

10 rounds: 30 seconds solid / 60 seconds easy (ROWER, bike, rush, jumping rope, or fast step).

5 minutes calm down + extension.

Option B: Girl Hot District 2 Walk + Hills

5 minutes on foot.

20-30 minutes walking brisk where you can speak but not singing (60-70 % a maximum of an hour).

Add 30-60 seconds Hill pay every 5 minutes if you want to burn additional.

(You can also accumulate Core Light Core, Mobility or Recovery Work after the days of the heart.)

For example, for example, for example

Monday: Legs + boot 3: 1

Tuesday: Region 2 walking (option b)

Married: ARMS + ABS 3: 1

Thursday: Outside / moving / walking

Friday: Full Body 3: 1

Sit: Sweat periods (option a) or Today’s height/bike play

sun: The rest + stretching