Your SSU weekly table
You don't need to see the marathon's workouts to the real change ...You need a smart plan you really follow.
This is exactly what the SSU table this week gives you: faster, concentrated sessions around me around me 3: 1 Method Then you can burn fat, build lean muscles, and remain constant in 30 minutes a day.
3: 1 What is the method?
This is my signature mix that stack Most effective fat-burning technique In a simple weekly lake:
Total-body circuits and conditions Crossing you, the sweat and athletic - light weight, high speed, high speed, high-body to burn.
Target power blocks To score muscle (Hello, the Brooricalism!).
Hi interventns and cardio bats Your heart rate and maushal calories to spike quickly.
You won't wool these elements through the week so you will get Three metabolic drivers For everyone Lower-intensity / active recovery focus - sweet place for results And Stability.
How to use this table:
- Workout in order (Swap days if life is - keep the flow (only the flow).
- Tag your sweat supanas #lsfsummemail Tag Tag so I can make you happy!
Ready Let's do it 💪🔥
Vicinity
(Loss 7-7 minutes: dynamic moving dynamic activation + light activation in groups of you trained muscle.)
Weeks on bonus
Day 1: Suno Squat X15 REPS X2 Rounds
Day 2: Kersi Squat X10 Ripe each side
Days :: Bridge X20 REPES X2 Rounds
Days :: Single leg squat X10 Ripe each side
Days :: Scrattle X20
Day 6: Lateral luw X10 Ripe each side
Day 7: Squat jumps X15 REPS X2 Rounds
1 foot + rob (glute focus)
Tool: Dumbbels or Cattlebell + Bench / Step.
Move / Rip / Notes
Single legs / partition Squat (10-12 / feet) Front fts that are sufficiently that the knee knees down straight down; Drive through the head. Balance when you hit 12+ clean.
Day Out (10-12) Soft knees, Hinge Hips Refund, Feeling Hamstring. 3s to increase difficulty without heavy bells without a low disgust.
Glutal pull or hip thrust (12-15) A big squeeze top; Stop 1 second. Add plate / band when 15 feels easier.
Cardio Fat: Dumbbell swing (20 swings) Hips explosive? Height a heartfelt fire. Light-middle bell you can clean up.
Circuit x2. Set set of 600-90 seconds.
2 Weapon + Edge (Friendship of Shoulders)
Tool: Dumbhlels + Mon + Cable / Band (Optional).
Move / Rip / Notes
A single arm row (band or dumbbell) (10-12 (every aspects)) Rotate back and squeezing the row quickly.
Bicep curl (10-12) Tuck elbows on your side.
Push (-10-10) Do as much as you can in your fingers
Cardio Fat: We find Mountains (30 seconds) Quick Tap + drives; Put the hips less. Less effective options: dull mountaineards.
Circuit x2. Set set of 600-90 seconds.
. Full body power + sweat
Tool: Dumbbels or Cattlebell.
Move / Rip / Notes
Sumao Squat W / Dumbbel (10-12) Return the elbow, chest up. Increase the load when 12 clean + 2 rir.
Optional Reverse Loen W / Curb (10 / feet (W / curl each)) Step back to the action; The curly of the weapon's curle form = weapon + legs. Reduce the weight if curl form breaks.
Reanence row (push-up optional) (-10-10 / hand) Wide leg river rotation. Add each representative push-up for additional challenge.
Cardio Fat: Squat Connect (no pushed connection (no-push-up stage-impact stage-out burnper (30 seconds) Move faster; Count count, try to lose in set 1 set in set to Set 2.
Circuit x2. Set set of 600-90 seconds.
Power Days Cardio (choose 1-2 week)
Target for 20-30 minutes. Place at least one less effective option so you are wellalthy for lifts.
Option A: SSU Pulsafate Intervals (Highly Lit)
- 5 mins warm-up foot or easy spin.
- 10 rounds: 300 seconds hard / 60 seconds easy (power, bike, bike, sledge rope, or rapid step-up).
- 5 mins cold down + stretch.
Option B: Hot girl area 2 walk + mountains
- 3 minutes to walk easy.
- 20-30 minutes of fast trice walking where you can talk but you don't sing (30-70% of the maximum HR).
- 300-60 second hills add every 3 mins if you want extra burning.
(After you light the light, mobility, or recovery action.)
Quick weekly plug-in instance
MAT: Leg + Buba :: 1
TUE: Area 2 Walking (option b)
Wednesday: Weapon + Ares :: 1
Thu: Close / Motion / Walk
FRI: Full body :: 1
Delieve: Sweat intervals (option a) Or Play Day Decrease / Bike
Sun: Live + string
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