Your weekly SSU schedule
You do not need marathon training to see a real change …You need an intelligent plan that you follow.
That is exactly what this week’s SSU schedule offers: fast and focused sessions built around me Method 3: 1 To burn fat, develop lean muscle and stay constant in about 30 minutes a day.
What is Method 3: 1?
It is my signature mixture that stacked the More effective fat burning techniques In a simple weekly rhythm:
Circuits and conditioning of the entire body To stay in motion, sweat and feel athletic: lighter weights, high rhythm, full burns.
Directed Force Blocks A sculptt muscle (Hello, metabolism!).
Hiit intervals and cardio bursts To increase heart rate and calorie torch quickly.
You will see these woven elements during the week to get Three metabolic conductors For each Active recovery infoque / lower intensity – The optimal point for the results and Sustainability.
How to use this schedule:
- Do the training in order (exchange days if life occurs, only keep the flow).
- Label your sweaty selfies #LSFSUMMERSHAPEUP to be able to encourage you!
Ready? Let’s do this. 🔥 🔥 🔥 🔥
Training
(They are 5–7 min: dynamic mobility + light activation in the muscular group that is training).
Bonus movements of week 3
Day 1: Sumo S.Curas X15 X2 Rounds repetitions
Day 2: Reverse X10 repetitions each side
Day 3: Bridge X20 Rounds x2 repetitions
Day 4: Single squats X10 repetitions each side
Day 5: Bend X20
Day 6: Lateral stake X10 repetitions each side
Day 7: Cuclillas jumps X15 X2 Rounds repetitions
1. legs + booty (gluten focus)
Equipment: Weights or kettlebell + bank/step.
Move/Repetitions/Notes
Leg Squat / Split (10–12/leg) Front foot far enough for the rear knee falling down; Drive throughout the front. Load of progress when it reaches 12+ clean.
Dead weight (10–12) Soft knees, hinge hips back, feel the hamstrings. Lower 3s to increase difficulty without heavier bells.
Buttock bridge or hip thrust (12-15) Great tapa lid; Pause 1 Sec. Add plate/band when 15 feels easy.
Cardio mouse (20 swings) Explosive hips; Raise the heart rate. Light -Moderate Bell you can feed cleanly.
Thu X2 circuit. Rest 60-90 seconds between sets.
2. ARMS + ABS (with the shoulder)
Equipment: Dumbbells + Mat + Cable/Tire (optional).
Move/Repetitions/Notes
Single arm row (band or weight) (10–12 (each side)) Double and blemish to the hip pressing on his back.
Biceps (10-12) Keep your elbows on your side.
Push up (8-10) Do the most that I can in the fingers of the feet and lower the knees as necessary
Cardio ratio: mountain climber (30 seconds) Rapid taper + units; Keep your hips down. Low impact option: Slow climbers.
Thu X2 circuit. Rest 60-90 seconds between sets.
3. Full body strength + sweat
Equipment: Blacks or kettlebell.
Move/Repetitions/Notes
Sumo Squat with weights (10-12) The elbows forward, the chest up. Increase the load when 12 clean + 2 rir.
Alternate inverse lunge with curl (10/ lay (w/ curl each)) BACK CONTROL; Hammer Curl at the bottom = arms + legs. Reduce the weight if the curly shape is broken.
Renegade Row (Optional Push) (8–10/arm) Wide feet; Fighting. Add Push -Up each representative for an additional challenge.
Cardio Bruba: Cuclillas thrust (without pushing) or low impact step -out burpee (30 seconds) Move quickly; Tell the representatives, try to overcome Set 1 in Set 2.
Thu X2 circuit. Rest 60-90 seconds between sets.
Cardio between days of force (choose 1–2 week)
Point to 20-30 min. Keep at least one low impact option to recover well for elevators.
Option A: SSU sweat intervals (Hiit Lite)
- 5 min tibio -Up walking or easy turn.
- 10 rounds: 30 hard / 60 seconds easy (tower, bicycle, dose thrusts, jump rope or fast step).
- 5 min cooling + stretching.
Option B: Hot Girl Zone 2 Walk + Hills
- 5 min easy walk.
- 20-30 min energetic walk where you can talk but not sing (60–70% Max H.).
- Add 30–60 seconds of Hill’s thrust every 5 minutes if you want to burn more.
(You can also stack the light core, mobility or recovery work after cardio days).
Quick Weekly Plug – In example
Mon: Legs + booty 3: 1
Sea: Zone 2 walk (option B)
Marry: Arms + abdominals 3: 1
Thu: Out / mobility / walk
Fri: Full body 3: 1
He sat down: Sweat intervals (option a) ORPÍN Play walk/bicycle
Sun: Rest + stretch