Table of Contents

Your SSU Weekly Schedule

You don’t need marathon workouts to see real change…you need a smart plan you’ll actually follow.

That’s exactly what this week’s SSU schedule gives you: fast, focused sessions built around my 3:1 Method so you can burn fat, build lean muscle, and stay consistent in about 30 minutes a day.

what’s the 3:1 method?
It’s my signature mix that stacks the most effective fat‑burning techniques into one simple weekly rhythm:

Total‑body circuits & conditioning to keep you moving, sweating, and feeling athletic — lighter weights, higher pace, full‑body burn.

Targeted strength blocks to sculpt muscle (hello, metabolism!).

HIIT intervals & cardio bursts to spike your heart rate and torch calories fast.

You’ll see these elements woven through the week so you get three metabolic drivers for every lower‑intensity / active recovery focus — the sweet spot for results and sustainability.

How to use this schedule:

Do the workouts in order (swap days if life happens — just keep the flow).
Tag your sweaty selfies #LSFSummerShapeUp so I can cheer you on!

Ready? Let’s do this. 💪🔥

Workouts

(Warm up 5–7 min: dynamic mobility + light activation in the muscle group you’re training.)

Week 3 Bonus Moves

Day 1: Sumo squat x15 reps x2 rounds

Day 2: Curtsey Squat x10 reps each side

Day 3: Bridge x20 reps x2 rounds

Day 4: Single Leg Squats x10 reps each side

Day 5: Squat x20

Day 6: Lateral Lunge x10 reps each side

Day 7: Squat Jumps x15 reps x2 rounds

1. Legs + Booty (Glute Focus)

Equipment: Dumbbells or kettlebell + bench/step.

Move/Reps/Notes

Single Leg / Split Squat (10–12/leg)Front foot far enough that back knee drops straight down; drive through front heel. Progress load when you hit 12+ clean.

Deadlift (10–12)Soft knees, hinge hips back, feel hamstrings. 3s lower to increase difficulty without heavier bells.

Glute Bridge or Hip Thrust (12-15)Big squeeze top; pause 1 sec. Add plate/band when 15 feels easy.

Cardio Burst: Dumbbell Swing (20 swings)Explosive hips; elevate heart rate. Light‑moderate bell you can power cleanly.

Do circuit x2. Rest 60–90 sec between sets.

2. Arms + Abs (Shoulder‑Friendly)

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

Move/Reps/Notes

Single Arm Row (band or dumbbell) (10–12 (each side))Bend over and row toward hip squeezing Into your back.

Bicep curl (10-12)Keep elbows tucked into your side.

Push up (8-10)Do as many as you can on your toes and lower to knees as needed

Cardio Burst: Mountain climber (30 sec)Quick taps + drives; keep hips low. Low‑impact option: slow climbers.

Do circuit x2. Rest 60–90 sec between sets.

3. Full Body Strength + Sweat

Equipment: Dumbbells or kettlebell.

Move/Reps/Notes

Sumo Squat w/ dumbbell (10-12)Elbows forward, chest up. Increase load when 12 clean + 2 RIR.

Alternating Reverse Lunge w/ Curl (10/leg (w/ curl each))Control step back; hammer curl at bottom = arms + legs. Reduce weight if curl form breaks.

Renegade Row (push‑up optional) (8–10/arm)Wide feet; fight rotation. Add push‑up every rep for extra challenge.

Cardio Burst: Squat Thrust (no push‑up) or Low‑Impact Step‑Out Burpee (30 sec)Move fast; count reps, try to beat set 1 in set 2.

Do circuit x2. Rest 60–90 sec between sets.

Cardio Between Strength Days (Pick 1–2 week)

Aim for 20–30 min. Keep at least one low‑impact option so you recover well for lifts.

Option A: SSU Sweat Intervals (HIIT Lite)

5 min warm‑up walk or easy spin.
10 rounds: 30 sec hard / 60 sec easy (rower, bike, sled pushes, jump rope, or fast step‑ups).
5 min cool down + stretch.