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Dorchester Center, MA 02124
Your weekly SSU program
You don’t need a training marathon to see real change…you need a smart plan that you will actually follow.
This is exactly what this week’s SSU program offers you: quick, focused sessions built around my Method 3:1 so you can burn fat, build lean muscle, and stay consistent for about 30 minutes a day.
what is the 3:1 method?
It’s my signature mix that stacks the most effective fat burning techniques in a simple weekly rhythm:
Whole Body Circuits and Conditioning to keep you moving, sweating and feeling athletic: lighter weights, higher pace, full-body burn.
Targeted strength blocks to sculpt muscles (hello metabolism!).
HIIT intervals and cardio bursts to increase your heart rate and burn calories quickly.
You will see these elements woven throughout the week in order to achieve three metabolic engines for each low intensity concentration/active recovery – 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 to 7 min: dynamic mobility + light activation of the muscle group you are training.)
Week 3 Bonus Moves
Day 1: Sumo squat x15 repetitions x2 rounds
Day 2: Curtsy squat x10 repetitions on each side
Day 3: Bridge x20 repetitions x2 rounds
Day 4: Single leg squats x10 repetitions on each side
Day 5: Squatter x20
Day 6: Side lunge x10 repetitions on each side
Day 7: Squat jumps x15 repetitions x2 rounds
1. Legs + Booty (Butt Focus)
Equipment: Dumbbells or kettlebell + bench/walk.
Moving/Repetitions/Notes
Single Leg / Split Squat (10-12/leg) The front foot far enough so that the back knee goes straight down; pass through the front heel. Loading progress when you reach 12+ clean.
Deadlift (10-12) Soft knees, hip hinges back, hamstring feel. 3 seconds lower to increase difficulty without heavier bells.
Glute bridge or hip thrust (12-15) Large compressible top; pause 1 second. Add a plate/strip when 15 seems easy.
Cardio Burst: Dumbbell Swing (20 swings) Explosive hips; raise heart rate. Light and moderate bell that you can power cleanly.
Do the circuit x2. Rest 60 to 90 seconds between sets.
2. Arms + Abs (adapted to the shoulders)
Equipment: Dumbbells + mat + cable/band (optional).
Moving/Repetitions/Notes
One-arm rowing (band or dumbbell) (10-12 (each side)) Bend over and row toward the hip, hugging your back.
Bicep curl (10-12) Keep your elbows tucked in to the side.
Bring up (8-10) Do as much as possible on your toes and lower yourself to your knees if necessary
Cardio Burst: Mountaineer (30 seconds) Quick taps + drives; keep your hips low. Low-impact option: slow climbers.
Do the circuit x2. Rest 60 to 90 seconds between sets.
3. Full body strength + sweat
Equipment: Dumbbells or kettlebell.
Moving/Repetitions/Notes
Sumo Squat with Dumbbell (10-12) Elbows forward, chest lifted. Increase the load when 12 clean + 2 RIR.
Reverse lunge alternating with curl (10/leg (with buckle each)) Control the recoil; hammer loop at the bottom = arms + legs. Reduce the weight if the shape of the curls breaks.
Renegade Row (optional push-ups) (8 to 10/arm) Wide feet; combat rotation. Add push-ups to each rep for an added challenge.
Cardio Burst: Squat Thrust (no push-ups) or low-impact Burpee Step-Out (30 seconds) Move quickly; count reps, try to beat set 1 in set 2.
Do the circuit x2. Rest 60 to 90 seconds between sets.
Cardio between strength training days (choose 1-2 weeks)
Aim for 20 to 30 minutes. Keep at least one low-impact option so you can recover well for the lifts.
Option A: SSU Sweat Intervals (HIIT Lite)
- 5 minute warm-up walk or easy spin.
- 10 rounds: 30 seconds hard / 60 seconds easy (rowing, cycling, sled pushes, jump rope or quick step-ups).
- 5 minutes of recovery + stretching.
Option B: Walk + Hills Hot Girl Zone 2
- 5 minute easy walk.
- 20 to 30 minutes of brisk walking where you can talk but not sing (HR max 60 to 70%).
- Add 30 to 60 seconds of hill pushing every 5 minutes if you want an extra burn.
(You can also stack in light core, mobility, or recovery work after cardio days.)
Quick Weekly Plugin Example
Mon: Legs + Booty 3:1
Mar: Zone 2 operation (option B)
Marry: Arms + Abs 3:1
Game: Off / Mobility / On
Fri: Full body 3:1
Sat: Sweating intervals (option A) Or Hiking/biking game day
Sun: Rest + stretching
