Boss, let’s get to work!
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 to maximize strength, endurance, and muscle definition while keeping your movements efficient. Whether you’re in the gym or adapting at home, this session will make sure you’re getting stronger, not just going through the motions.
✨ Why this Worout?
✅ Build glute & leg strength – The foundation of power starts here.
✅ Increase endurance – Get through reps without losing form or burning out.
✅ Core stability – A strong core = better balance, posture, and injury prevention.
✅ Progressive intensity – Every phase builds on the last so you don’t plateau.
🔥 WORKOUT OVERVIEW
Session Length: 60-90 minutes
Focus Areas: Glutes, Hamstrings, Quads, Core
Equipment: Dumbbells, Barbells, Resistance Bands (modifications included)
1 | Phase | Exercise | Alternative (At-Home) | Sets | Reps | Rest (sec) | Weight | Tempo |
|---|---|---|---|---|---|---|---|---|
2 | Warm-Up | Dynamic Leg Swings, Bodyweight Squats, Lateral Band Walks | Same | 1 | 5 min total | n/a | Bodyweight | Controlled |
3 | Activation | Farmer’s Walk with Dumbbells | Bodyweight Marches with Knee Drive | 3 | 15 steps | 45 | Dumbbells (Moderate) | Controlled |
4 | Strength | Backward Lunge with Dumbbell & Biceps Curl | Reverse Lunge with Bodyweight | 3 | 15 | 60 | Dumbbells (Light-Moderate) | 2-0-2 |
5 | Strength | Side Lunge with Barbell | Side Lunge with Bodyweight | 3 | 12 | 60 | Barbell (Moderate) | 3-1-2003 |
6 | Strength | Single-Leg Bridge | Glute Bridges with Both Feet Down | 3 | 15 | 30 | Bodyweight / Dumbbell (Optional) | 2-1-2002 |
7 | Strength | Barbell Hip Thrust | Glute Bridge Hold | 3 | 16 | 45 | Barbell (Heavy) | 3-1-2003 |
8 | Strength | Glute Kickback with Band | Donkey Kicks | 3 | 15 per leg | 45 | Resistance Band | 2-1-2002 |
9 | Strength | Standing Calf Raises with Dumbbell | Bodyweight Calf Raises | 3 | 15 | 30 | Dumbbell (Moderate) | 2-1-2002 |
10 | Strength | Seated Calf Raise with Barbell | Single-Leg Calf Raise | 3 | 30 | 30 | Barbell (Moderate) | 2-1-2002 |
11 | Strength | Seated Calf Raise with Resistance Loop | Tip-Toe Holds | 3 | 15 | 45 | Resistance Band | 2-1-2002 |
12 | Burnout | High Knees Squat | Bodyweight High Knees | 2 | 20 | 30 | Bodyweight | Fast |
13 | Burnout | Squat with Jump | Bodyweight Squat | 3 | 15 | 40 | Bodyweight / Dumbbell (Optional) | 2-1-2002 |
14 | Cool-Down | Forward Bend, Quad Stretch, Spinal Twist | Same | 1 | 5 min total | n/a | Bodyweight | Controlled |
🚀 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?
🔥 Try the full workout and see how strong you feel after!
🔥Tag @kiatheceo when you crush it.
🔥 Comment below if you’re doing this!
🔥 Text JOIN to (754) 816-8473 to get at-home workouts & motivation!
💥 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.
