Let’s get to work on this summer body boss!
We don’t wait until summer to start building—it’s a year-round job. Strong glutes, powerful legs, and a tight core don’t come from skipping workouts. If you want results, you have to earn them—one rep at a time. 💪🏾
This lower-body and core routine is designed for intermediate to advanced lifters to maximize strength, endurance, and muscle definition while keeping your movements efficient. Beginners can follow the bodyweight or banded modifications and shorten the session for a safe, effective start.
✨ Why this Worout?
✅ Build glute & leg strength – The foundation of power starts here, with progressive lifts that challenge intermediate to advanced lifters.✅ Increase endurance – Push through reps without losing form or burning out, while building the stamina to handle longer sessions.
✅ Core stability – A strong core = better balance, posture, and injury prevention across every movement.
✅ Progressive intensity – Each phase builds on the last so you don’t plateau, no matter your experience level.
✅ Beginner-friendly options – Every move includes a bodyweight or banded alternative, so newcomers can shorten the session and still get results.
🔥 Workout Overview
Session Length: 30–45 minutes (beginner) / 60–90 minutes (intermediate–advanced)
Focus Areas: Glutes, Hamstrings, Quads, Core
Equipment: Dumbbells, Barbells, Resistance Bands (modifications included)
Fitness Level: This routine is best suited for intermediate to advanced lifters. Beginners can follow the bodyweight or banded modifications provided but should shorten the workout to 30–45 minutes by removing 1–2 strength blocks to avoid fatigue.
| Weight | 1 | Phase | Exercise | Alternative (At-Home) | Sets | Reps | Rest (sec) |
|---|---|---|---|---|---|---|---|
| Bodyweight | 2 | Warm-Up | Dynamic Leg Swings, Bodyweight Squats, Lateral Band Walks | Same | 1 | 5 min total | n/a |
| Dumbbells (Moderate) | 3 | Activation | Farmer’s Walk with Dumbbells | Bodyweight Marches with Knee Drive | 3 | 15 steps | 45 |
| Dumbbells (Light-Moderate) | 4 | Strength | Backward Lunge with Dumbbell & Biceps Curl | Reverse Lunge with Bodyweight | 3 | 15 | 60 |
| Barbell (Moderate) | 5 | Strength | Side Lunge with Barbell | Side Lunge with Bodyweight | 3 | 12 | 60 |
| Bodyweight / Dumbbell (Optional) | 6 | Strength | Single-Leg Bridge | Glute Bridges with Both Feet Down | 3 | 15 | 30 |
| Barbell (Heavy) | 7 | Strength | Barbell Hip Thrust | Glute Bridge Hold | 3 | 16 | 45 |
| Resistance Band | 8 | Strength | Glute Kickback with Band | Donkey Kicks | 3 | 15 per leg | 45 |
| Bodyweight | 12 | Burnout | High Knees Squat | Bodyweight High Knees | 2 | 20 | 30 |
| Bodyweight / Dumbbell (Optional) | 13 | Burnout | Squat with Jump | Bodyweight Squat | 3 | 15 | 40 |
| Bodyweight | 14 | Cool-Down | Forward Bend, Quad Stretch, Spinal Twist | Same | 1 | 5 min total | n/a |
| Optional Finisher | |||||||
| Dumbbell (Moderate) | 9 | Strength | Standing Calf Raises with Dumbbell | Bodyweight Calf Raises | 3 | 15 | 30 |
| Barbell (Moderate) | 10 | Strength | Seated Calf Raise with Barbell | Single-Leg Calf Raise | 3 | 30 | 30 |
| Resistance Band | 11 | Strength | Seated Calf Raise with Resistance Loop | Tip-Toe Holds | 3 | 15 | 45 |
Coach’s Note:
🚀 Calves are already activated during squats, lunges, deadlifts, and jumps in this workout. That’s why they aren’t part of the main flow. If you’d like to target them directly, finish with 3 sets of calf raises.
🚀 Hover over each exercise for movement tips & proper form!
🔥 The 100 Squat Challenge – Built Into the Plan!
This 100 Squat Challenge isn’t just about getting through mindless reps—it’s about building real lower-body strength and endurance. Squats engage your glutes, quads, hamstrings, and core, making them one of the most effective full-body movements.
Here’s how we’re hitting 100:
✅ Backward Lunges + Side Lunges → These count towards the total.
✅ Final Burnout Set of Jump Squats → This locks in the gains!
This approach keeps the challenge progressive and effective—without overloading your knees or causing early burnout.
Why Core Work is Essential
A strong core isn’t just for looks—it improves posture, stability, and injury prevention. This workout includes progressive core movements to keep your midsection engaged throughout:
✅ Single-Leg Bridges – Fires up the deep core muscles before heavy lifting.
✅ High Knees Squats – Adds a cardio component while engaging the lower abs.
✅ Jump Squats – A full-body explosive move to maximize power and coordination.
💥 What Makes This Workout Routine Different?
✅ Strategically programmed – We hit 100 squats naturally, not just by repeating the same move (no more mindless reps if you stick by my side).
✅ Maximizes results – Strength, endurance, and power are all programmed in.
✅ Keeps you accountable – Because consistency beats motivation every time. Showing up daily is what makes the difference!
🚀 What’s Next?
🔥 Intermediate to Advanced: Push through the full 60–90 minute session and test your limits — every phase is built to challenge your strength, endurance, and power.
🔥 Beginners: Start with the bodyweight or banded modifications and shorten the workout to 30–45 minutes. Focus on form, consistency, and building a strong foundation.
🔥 Tag @kiatheceo when you crush it — your accountability = your results.
🔥 Comment below if you’re doing this, and Text JOIN to (754) 816-8473 to get at-home workouts & motivation.
💥 No shortcuts. No wasted reps. Just real strength and definition — no matter where you’re starting from.
💥 Time to MOVE like a boss!
No shortcuts. No wasted reps. Just real strength and definition.
Let’s put in work! 🔥
🎥 Tag @kiatheceo when you hit this workout! Your accountability = your results.
