Your SSU weekly schedule
You don’t need marathon training to see real changes …You actually need a smart plan.
The SSU shable of this week gives you that: the sessions that are focus 3: 1 method So you burn fat and build lean muscles and last for 30 minutes a day.
3: 1 What is the method?
This signature is mixed with this bone The most effective fat burning technique A simple weekly ritty:
Regional Body Sector and Air Conditioner Slide you, sweat and “athletic weight”, hasty, burns in the upper body.
Targeted force blocks Sculpture muscles (hello, metabolism!).
HIIT intervals and Kario bangs To hit your heart and accelerate quick calories.
You see these elements to collide a week Three metabolic drivers For each Lower Intensity / Active Recovery Center – sweet place for results and Sustainability.
How to use this table:
- Do the lessons in order (save flow if life occurs when life occurs).
- Grenge with a clearer, I can make you happy!
Ready? Let’s do it. Jerk
Classes
(Heat 5-7 minutes: dynamic mobility + muscle group You teach.)
Week 3 Bonus Movement
Day 1: Sumo squat X15 reps x2 types
Day 2: Minor compression X10 is all sides of the
Day 3: Bridge x20 reps x2 round
Day 4: One leg quarters X10 is all sides of the
Day 5: Dive x20
Day 6: Lateral lunge X10 is all sides of the
Day 7: Squat jump X15 reps x2 types
1. Feet + Prey (glossy focus)
Equipment: Dumbbells or a teapot + machine / step.
Move / reps / notes
One leg / separation (10-12 / foot) The front of the front foot falls directly down; Driving front heels. Progress freight when you are cleaned of 12+.
Dead (10-12) Soft knees, feel the hips of the mental, welcome. 3s to increase difficulties without heavy calls
A glossy bridge or hips (12-15) Large compressing; 1 seconds to pause. Feel 15 when feeling easily, add the plates / range.
Carto Explosion: Dumbbell splash (20 turns) Explosive hips; Lift the heart rate. The light-temperate call you will have clean power.
A contact of X2. Rest 60-90 seconds between kits.
2
Equipment: Dumbbells + Mat + Cable / group (optional).
Move / reps / notes
One hand row (slave or dumbbell (10-12 (each side)) Go the hips on the hips and hips.
Steward (10-12) Hold the tunes by your side.
Swipe (8-10) Do as much as you can and kneel as much as you need
Cario Explosion: Mountain Aldi (30 sec) Quick hit + drivers; Stay hips. A less impressive version: sponsion.
A contact of X2. Rest 60-90 seconds between kits.
3. The powerful sweat in full body
Equipment: Dumbbells or a teapot.
Move / reps / notes
Sumo Squat W / Dumbbell (10-12) Spleen, chest. Multiply the load with 12 purifies + 2 old.
Visible reverse Lunang W / Curl (10 / foot) Boils of the hammer on the bottom of the control step = the feet + legs. Reduce weight if a brochure form breaks.
ReneegeAd line (push optional) (8-10 / arm) Wide legs; Fight the conversion. Add every rep to the extra difficulty.
Carto Explosion: Squeeze (Push-Up) or Low Start One Step (30 sec) Move quickly; List the REPS, try to hit the 1st package in 1-set.
A contact of X2. Rest 60-90 seconds between kits.
Care of Card’s Day (1-2 weeks)
20-30 min. If you are well restored for elevator, keep at least one less impressive option.
Option A: SSU sweating Intervals (HIIT Lite)
- 5 minutes warm or easy spin.
- 10 species: 30 sec, 30 secs (pastry, parade, sledges, rope or fast steps).
- 5 minutes cold + stretching.
Option B: Hot girl zone 2 road + hills
- 5 minutes easy to walk.
- 20-30 min q, you can talk, but you can’t sing (Max XR).
- If you want an additional light, add to 30-60 seck hill every 5 minutes.
(Also close the light core, mobility or recovery work after the Cardian days.)
Fast weekly plugin
Mon: Foot + booty 3: 1
Tue: 2-zona ravel (option B option
Wed: Hands + ABS 3: 1
Thu: OFF / MOBILITY / Walk
Fri: Full Body 3: 1
SAT: Sweating Intervals (option a or A quiz / bicycle to the day
Sun: Rest + stretch
