Boss, it’s time to level up! Summer bodies aren’t built in summer. They’re sculpted year-round while everyone else is still making excuses. But you? You’re different. You’re about to put in work. 💪🏾
Why This Workout?
This lower-body and core workout is designed to build glute strength, hamstring definition, and core power while keeping your training efficient. This is not about overnight success. We’re following the crawl, walk, run approach—no shortcuts, just work. 🚀
Workout Overview
This session will take 90-120 minutes, focusing on strength, endurance, and core stability.
Here’s the quick breakdown:
Lower Body & Core Workout
Phase Exercise Alternative (At-Home) Weight Sets Reps Rest (sec) Tempo
Warm-Up Dynamic Warm-Up (Leg Swings, Bodyweight Squats, Lateral Band Walks) Same Bodyweight 1 5 min total n/a Controlled
Activation Glute Bridges Single-Leg Glute Bridges Bodyweight / Dumbbell (Optional) 3 15 45 2-1-2
Activation Dead Bug Same Bodyweight / Dumbbell (Optional) 3 12-15 per side 30 2-1-2
Strength Barbell Hip Thrusts Feet-Elevated Glute Bridges Barbell (Heavy Weight) 4 10-15 45 3-1-3
Strength Romanian Deadlifts Good Mornings with Resistance Band Dumbbells (Moderate Weight) 4 10-15 45 3-0-3
Strength Barbell Squats Goblet Squats with Dumbbell Barbell (Moderate Weight-Heavy Weight) 4 8-12 45 3-1-3
Strength Bulgarian Split Squats Reverse Lunges Dumbbells (Light Weight-Moderate Weight) 4 10 per leg 60 2-0-2
Strength Standing Leg Curls Lying Hamstring Curls with Resistance Band OR Sliding Hamstring Curls (No Equipment) Machine / Resistance Band (Alternative) 3 12-15 20 2-1-2
Strength Dumbbell Calf Raises Bodyweight Calf Raises Dumbbells (Moderate Weight) 4 20-40 30 2-1-2
Strength Kick Punch Combo Same Bodyweight / Dumbbell (Optional) 3 20 Alternating (10 per side) 30 Fast
Burnout Standing Oblique Crunches Same Bodyweight / Dumbbell (Optional) 3 15-20 per side 30 2-1-2
Burnout Jump Squats Burnout (Final Set to Reach 100 Squats Total) Same variations, bodyweight only if needed Bodyweight / Dumbbell (Optional) 3 15 20 2-1-2
Cool-Down Forward Bend, Knee-to-Chest Pose, Standing Quad Stretch, Downward-Facing Dog, Pigeon Pose, Spinal Twist Same Bodyweight 1 5 min total n/a Controlled
Hover over each exercise to see exactly how to do it and why it matters.
The 100 Squat Challenge – Built Into the Plan!
The 100 Squat Challenge isn’t just about reps—it’s about building strength, endurance, and consistency. Squats are one of the best full-body movements for glutes, quads, hamstrings, and core. Plus, committing to this challenge keeps you accountable daily, ensuring you stay on track toward your goals. We’re hitting 100 squats total, but not in a boring way.
Here’s how:
✅ Barbell Squats & Bulgarian Split Squats → These count towards the total.
✅ Final Burnout Set of Jump Squats → This seals the deal!
This approach balances strength and endurance while preventing burnout too soon.
Why Core Work is a Must
Core strength isn’t just for looks—it supports your lifts and prevents injury. That’s why we’ve stacked progressive core moves throughout:
✅ Dead Bug – Activates deep core muscles before lifting.
✅ Kick Punch Combo – Engages core while boosting endurance.
✅ Standing Oblique Crunches – Finishes with sculpting and control.
What Makes This Challenge Different?
✅ Built into the program—you’ll reach 100 squats through strategic sets, not mindless reps.
✅ Maximizes results—balancing strength, endurance, and power.
✅ Keeps you accountable—because showing up daily is what makes the difference.
Want More? Here’s What to Do Next
1️⃣ Try the full workout.
2️⃣ Tag @kiatheceo when you crush it.
3️⃣ Text JOIN to (754) 816-8473 for at-home workouts & motivation.
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🔆Summerbody Challenge: Try💯Squats a day to kickstart your fitness routine if you don’t know where to start.ℹ️Squats work...
Posted by Kia Lopez on Wednesday, February 19, 2025
