The Ultimate Lower Body And Core Program
The Training Blueprint For Lower Body Strength And Athleticism
Have You Been Performing The Same Exercises For YEARS And Aren’t Achieving Your Strength And Physique Goals?
My top programs, The Ultimate Pull-Up And The Ultimate Push-Up Programs, are being followed by thousands of people in well over 100 countries worldwide.
Have you been performing the same exercises for months (or more) and you are not achieving your strength and physique goals? Do your workouts leave you feeling absolutely beat up? Or perhaps you want the guesswork and planning done for you by a world class coach, and you simply want a top flight program to follow?
In The Ultimate Lower Body And Core Program, I am giving you all of my valuable coaching tips, and many of my go-to lower body and core exercises. All of the exercises in this program, and my detailed coaching, will provide you with the tools you need to excel at lower body and core training.
Whether you are looking to get stronger, add muscle, improve your athleticism and ability to move, improve your current form, learn new exercises, improve your training/coaching knowledge, or all of the above, The Ultimate Lower Body And Core Program will accomplish all of this, and so much more.
The Ultimate Lower Body And Core Program is very home workout friendly as it requires minimal equipment. As I know many people are still training at home due to lockdowns, currently don’t feel safe in gyms, or simply prefer training at home, I wanted to design a program that delivers top results, but doesn’t require an abundance of equipment.
That being said, The Ultimate Lower Body And Core Program is also designed for the gym. While I intentionally do not include any barbell or machine exercises in this program, if you have a lot of experience with barbell training, you can use a barbell in place of dumbbells, kettlebells or bands in some of the exercises.
The Ultimate Pull-Up/Lower Body And Core Program Package
Wait, do you own The Ultimate Pull-Up Program?
If you don't, buy The Ultimate Program package today! The Ultimate Program Package includes The Ultimate Lower Body And Core Program & The Ultimate Pull-Up Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries.
Normally both of these programs would cost $194. But, you can enjoy both today for only $157. So you save $37!
What is The Ultimate Pull-Up Program?
GET The ultimate Program Package for only $157!
Featured in:
The Ultimate Pull-Up Program is a 200+ page master program that will help you solve many of the problems that are preventing you from excelling at or being able to perform pull-ups in the first place. The Ultimate Pull-Up Program will help you strengthen your entire body and dominate your pull-ups.
You will also receive an extensive 40-page bonus section. This bonus section includes:
All of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels).
Many people neglect training unilaterally, and this holds them back in many ways.
In The Ultimate Lower Body And Core Program, you will perform a combination of unilateral and bilateral exercises, and this program targets all of the fundamental lower body movements. Many people neglect training unilaterally, and this holds them back in many ways. If you want to get stronger, build/tone muscles, improve your athleticism/movement, and even feel better, including unilateral exercises in your training is a must!
In The Ultimate Lower Body And Core Program, I included exercises that target the quadriceps, hamstrings, glutes, adductors, hip flexors, and the muscles in the lower leg and foot. I also included an assortment of my go-to core exercises.
The Perfect Solution For Home Or Gym Workouts
I have been following the framework of The Ultimate Lower Body And Core Program since last March as I have been doing 100% of my workouts at home. My lower body strength, particularly my unilateral strength, has skyrocketed! I’ve also dramatically improved my athleticism, and I’ve added some muscle in my legs and glutes. My core strength has also improved a lot. This is having a huge carryover to all of my lower body training, and my upper body calisthenics training like muscle-ups, handstands, planches, and so much more! I am so excited for you to experience the same results, and feelings of empowerment.
This program requires very little equipment, and produces top results.
Introducing A Comprehensive And Bang For Your Buck Lower Body And Core Program That Produces Top Results
You will take your lower body and core training to a level you didn’t even know existed.
The Ultimate Lower Body And Core Program is a 215 page three phase lower body and core training program that will help you get stronger, add muscle, improve your athleticism and ability to move, learn new exercises, and so much more!
This VERY home-workout friendly program is composed of an effective and well thought out combination of fundamental and innovative exercises.
I am giving you over 75 of my top exercises! These exercises don't require a lot of equipment, so they can be done at home and the gym.
In The Ultimate Lower Body And Core Program, I included exercises that target the quadriceps, hamstrings, glutes, adductors, hip flexors, and the muscles in the lower leg and foot. I also included an assortment of my go-to core exercises.
In The Ultimate Lower Body And Core Program, each phase will become progressively challenging. That being said, within each phase you can increase the difficulty of the exercises by:
If you are experienced with barbell exercises, you are welcome to incorporate the barbell into this program as well. Or if performing barbell exercises is something you would like to be able to do, the exercises in The Ultimate Lower Body And Core Program will help you build a solid foundation, and will also teach you valuable skills that will help make the transition to the barbell exercises more seamless.
This program will be very valuable to trainees of all fitness levels and backgrounds, AND coaches.
Due to the popularity and effectiveness of The Ultimate Pull-Up Program And Ultimate Push-Up Programs, which are currently being followed by THOUSANDS of people from over 100 countries worldwide, and also the overwhelming amount of positive feedback my programs have received, the design and layout of The Ultimate Lower Body And Core Program is very similar.
Here are two of the hundreds of testimonials I've received for my extremely comprehensive programs:
The Ultimate Pull-Up/Lower Body And Core Program Package
Wait, do you own The Ultimate Pull-Up Program?
If you don't, buy The Ultimate Program package today! The Ultimate Program Package includes The Ultimate Lower Body And Core Program & The Ultimate Pull-Up Program. The Ultimate Pull-Up Program is currently being followed by THOUSANDS of happy customers in over 92 countries.
Normally both of these programs would cost $194. But, you can enjoy both today for only $157. So you save $37!
What is The Ultimate Pull-Up Program?
GET The ultimate Program Package for only $157!
Featured in:
The Ultimate Pull-Up Program is a 200+ page master program that will help you solve many of the problems that are preventing you from excelling at or being able to perform pull-ups in the first place. The Ultimate Pull-Up Program will help you strengthen your entire body and dominate your pull-ups.
You will also receive an extensive 40-page bonus section. This bonus section includes:
All of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels).
WHAT YOU GET WITH THE ULTIMATE LOWER BODY AND CORE PROGRAM
While The Ultimate Lower Body And Core Program is incredibly comprehensive, it is very well organized and is not intimidating to follow. Like with all of the programs I’ve created, I wanted to over-deliver on this program, and I've done just that!
The Ultimate Lower Body And Core Program, which is a combination of very fundamental and innovative exercises, has been divided into 3 phases (plus a bonus section). Each phase should last anywhere from 4 to 12 weeks.
I’m giving you over 75 of my go-to lower body and core exercises.
100% of the exercises in The Ultimate Lower Body And Core Program come with a very thorough and detailed written coaching description and tips, video, and photo.
You Get Over 75 Different Exercises
Whether you are advanced in strength and experience, or are an intermediate or “experienced beginner,” The Ultimate Lower Body And Core Program will meet you where YOU currently are. With The Ultimate Lower Body And Core Program and my guidance, you will:
With The Ultimate Lower Body And Core Program, you will also improve your overall form and technique with my detailed coaching, and you will likely learn new exercises you might not have seen or tried before.
Due to the detailed nature of this program, and the abundance of coaching tips, cues, and videos I provide, you will feel like I’m there coaching you in person!
This will benefit your training. If you are a coach, you will be able to apply your newly acquired (or refined) knowledge to your coaching.
The Ultimate Lower Body And Core Program - The Program Charts
To make your life very easy, I have included Ultimate Lower Body And Core Workout Charts. These charts include each exercise, reps, sets, tempo, and a clickable video link. I want you to feel like you are working with me in person.
However, to ensure you are performing each exercise correctly, and so you achieve optimal results, I absolutely recommend you read through all of the comprehensive exercise tutorials and tips I give in The Ultimate Lower Body And Core Program, and watch all of the videos. This is extremely important!
If you want to train at home or the gym, The Ultimate Lower Body And Core Program can be the perfect solution. This program requires very little equipment, and produces top results.
About The Creator Of The Ultimate Lower Body And Core Program
I have been a certified personal trainer/coach for over 20 years (the first 14+ years was full time in-person), an online coach for over six years, and an avid multi-sport athlete for most of my life.
I have helped thousands of people worldwide reach their goals, and achieve a level of strength and empowerment they didn’t even know existed.
I have also helped countless people fall in love with working out. I use a combination of very fundamental and innovative exercises, and really hammer home the importance of using proper form. I also strongly believe working out should be empowering and fun.
When it comes to my coaching, my content, and my own training, I use a “3 E” approach. I always want my clients (or people who follow my work) to feel EDUCATED, EMPOWERED, and EXCITED. The “3 E’s” have been a total game-changer for me as a coach, and as an educator.
What Some Of My Customers Have Said About The Ultimate Lower Body And Core Program
Lauren Smith - United States
I did the first workout tonight. Loved it!! I am...humbled 
I feel EVERY muscle in my lower body including my feet!
I love your platform so much and tell lots of people about your work. At this point you’re actually my trainer I’m halfway through your push-up program again (seriously even better now that I can already do push-ups!) so I will just loop this new one in.
I finished Day 1 today with a couple sets of your hip flexor moves. Love those. I’ve been trying to do them throughout the day with push-ups and it’s made a huge difference. I stay nice and flexible with them too.
Emily Fauser - United States
I've had a chance to start Meghan's Ultimate Lower Body and Core Program, and after doing all the workouts from Phase 1, I am so excited to see the whole program through. As a newly certified Personal Trainer myself, I see all of Meghan's programs as an invaluable resource for myself and my clients. Her attention to detail in ensuring users understand proper form, is second to none. I find myself referring back to the exercise descriptions and her short video demonstrations countless times. I am then able to analyze my own video recordings and make any necessary adjustments to my form or positioning. Included in this latest program is a huge selection of accessory exercises, that I look forward to adding into my own routines. Meghan has knocked another one out of the park with The Ultimate Lower Body And Core Program, and I feel it's so well-suited for anyone looking to get much stronger and more confident in their strength pursuits!
Sabihah Bobat - Zambia
I was fortunate to be given an early copy of Meghan’s new program, three weeks in and it has lived up to every expectation I had. I own and love all of Meghan’s other programs and once again with this new release the attention to detail/form instructions and brilliant programming is what makes Meghan stand out!
Thank you Meghan for this program and I cannot wait to see my progress through all the phases!
What Some Of The Top Coaches Have Said About The Ultimate Lower Body And Core Program
Gareth Sapstead, MSc CSCS
Meghan Callaway has nailed it once again with The Ultimate Lower Body and Core Program! I've not seen a program that will give you as much value as this will right now.
While it offers a solid training approach and advice that you can take to the gym with you, Meghan's creative approach to training makes this a standout program that you can literally do anywhere.
Even from home and with limited equipment, by following the framework it sets out in detail you're guaranteed to see the benefits almost right away.
Matthew S. Ibrahim, Strength Coach | Adjunct Professor | Ph.D. Student
In any coach or training program, I'm looking for results. Point blank.
I want to make sure that the coach or program that I'm following is guiding me in the right direction, but also doing so at a high level with the utmost attention to detail. That's exactly what you get into The Ultimate Lower Body + Core Program from Meghan Callaway.
This training program has my stamp of approval - and - I can promise that you'll benefit a ton from it!
Leigh Peele, NASM, CPT, coach, author, researcher, podcast host
It's hard not to sound like a radio announcer from the 1940s when leaving a review for one of Meghan's programs, but "Meghan Callaway has done it again!"
I started with her Ultimate Pull-Up program and it's still fantastic, but now we've arrived at the Lower Body & Core Program. It's a fully rounded out and sophisticated program that attacks your needs.
Additionally, it can be done at home or in the gym, which is especially important in our current times. Don't miss out on another Callaway program.
Jenni Rawlings - Yoga Teacher (RYT) with Yoga Alliance
As always, Meghan has created an expertly-designed program with crystal clear cueing and thoughtful progressions to help you effectively cultivate strength over time. All of the exercises presented can be done in a gym or home setting, so the program is perfectly-adaptable to your preferred workout location.
I also love that Meghan has included many exercises that feature her signature creative movement twists that will serve to light up new connections for you in your body. This lower body and core program is the perfect addition to the fantastic Meghan Callaway family of products!
Travis Pollen, PhD - Rehabilitation Scientist & Personal Trainer
Meghan Callaway delivers once again! In The Ultimate Lower Body and Core Program, Meghan provides an all-encompassing approach to training the lower half of the body. She includes the perfect mix and progressions of foundational and creative exercises, along with more detailed performance instructions than you’ll find anywhere else.
Best of all, the entire program can be done in the comfort of your own home, which is more important now than ever. Whether you’re looking to refine your movement, build strength and muscle, or just expand your lower body and core training repertoire, The Ultimate Lower Body and Core Program has you covered. I give it my highest recommendation.
Frequently Asked Questions
Yes! The Ultimate Lower Body And Core Program is VERY home-workout friendly. I know that over the past year, many people have been doing most, if not all of their training from home. I designed this program so it can be done from home, and with little to no modifications required.
Absolutely! This program is both for home and the gym. If you are training at the gym, you can use a barbell in place of dumbbells during some of the exercises (ONLY if you have a lot of experience with barbell exercises), and you can use machines during some of the exercises (particularly for the calves). That being said, if you are training at the gym, you can follow this program exactly as is. Trust me, you will not be disappointed!
The Ultimate Lower Body And Core Program is very user friendly as it only requires dumbbells, bands, and towels (or sliders). However, the exercises in this program are very modifiable and can be adapted to meet the equipment you have at your disposal. If you don’t have dumbbells, you can use bands or household items.
A general guideline for each phase is 4-12 weeks. It is not a race, so take your time. Focus on performing all of the exercises using your very best form, and owning 100% of your reps. You can progress the exercises in each phase by adding more resistance (weight and/or band), altering the tempo, performing the high end of the rep range using the same resistance, and most importantly, improving your form. As I say a lot, most exercises are not “too easy” if they are being performed correctly. This program is no different.
Each workout generally takes around 45-60 minutes to complete. If you add in extra exercises, or have a customized warm-up or cool-down, this will increase the overall length of your workout.
As I know some people have limited time to work out, I intentionally designed the program so you have the option of doing 2-3 sets per exercise. If you are pressed for time, you can opt for doing two sets per exercise instead of three.
In The Ultimate Lower Body And Core Program, in each phase you receive 3 different workouts. So I recommend doing each workout once per week, for a total of 3 workouts. However, if you only train your lower body two times per week, you can do two of the workouts. I recommend leaving 1-2 days between workouts so your body has sufficient time to recover. While these are my recommendations, as always, figure out what works and feels best for you.
For each exercise I provide you with a target rep range. For instance, I might recommend 2-3 sets of 10-12 reps. No matter what form of resistance you are using (dumbbell, kettlebell, band, bodyweight, etc), you should select an amount of resistance that allows you to hit the target number of reps using good form. As I talk about all the time, form matters! The resistance you select should feel challenging, particularly for your final few reps, but not so challenging that you can’t hit the target number of reps. Also, the resistance shouldn’t be too challenging that you aren’t able to perform 100% of your reps using good form.
As a general rule, select a resistance where at the end of the set you feel like you could have performed 1-2 more high quality reps. Remember, it is better to be conservative when you are choosing a resistance versus using too much resistance, and not being able to perform the exercise correctly. Quality trumps quantity!
In order to provide you with a bigger bang for your buck, and to make the workouts more time efficient, the exercises in each workout are to be done in supersets. A superset is two exercises that are performed back to back. In each workout I have 2-3 sets of a warm-up superset, and 2-3 sets of 3 workout supersets. After each set of the superset you will rest for the prescribed amount of time. That being said, if you need to take more rest please feel free to! I want you to feel fresh for each set! This program is designed to make you better, not exhausted!
The Ultimate Lower Body And Core Program is suitable for “experienced beginner,” intermediate, and advanced trainees. I use the term “experienced beginner” as you should have a base level of training experience.
Yes. You can make The Ultimate Lower Body And Core Program your main program and can complement it with another program. Or you can follow your program and can incorporate some exercises from The Ultimate Lower Body And Core Program into your current program.
Also, as The Ultimate Lower Body And Core Program is to be followed 2-3 days per week, you can perform your program on the other days. That being said, you do not want to over-train, so make sure you take off at least 1-2 days per week.
Yes! While both my pull-up and push-up programs are full body programs, they are especially focused on the upper body and core. As I know many people are currently following either my pull-up or push-up program, and countless people have asked me to create a lower body focused program, I intentionally designed The Ultimate Lower Body And Core Program so it can be seamlessly combined with my pull-up and push-up programs.
A sample training plan could be:
Monday: The Ultimate Lower Body And Core Program
Tuesday: The Ultimate Pull-Up Program
Wednesday: Off
Thursday: The Ultimate Lower Body And Core Program
Friday: The Ultimate Pull-Up Program
Saturday: The Ultimate Lower Body And Core Program
Sunday: Off
(Or you could follow The Ultimate Pull-Up Program 3/week, and The Ultimate Lower Body And Core Program 2/week).
You can also follow each program 2/week, for a total of 4 workouts per week. Again, do what works and feels best for you.
Also, you can substitute the lower body exercises in The Ultimate Pull-Up Program with some of the supplemental exercises from the bonus section of this same program. That way you will only be training your lower body on days where you are following The Ultimate Lower Body And Core Program.
The same applies if you want to combine The Ultimate Lower Body And Core Program with The Ultimate Push-Up Program.
Yes! Like with all of my programs, The Ultimate Lower Body And Core Program is a fantastic resource for coaches! I intentionally designed this program to serve as a very comprehensive manual coaches will have at their disposal. Whether you want to add some new exercises to your arsenal, improve your coaching and cueing, or programming, this program will help you accomplish that!
With my pull-up, push-up, and landmine programs, I have received hundreds of amazing messages and testimonials from coaches who have purchased my programs to use as a learning tool, and they (and their clients) have reaped the benefits. I expect the same trend to occur with The Ultimate Lower Body And Core Program.
This should go without saying, YES! The Ultimate Lower Body And Core Program IS for people of all genders.
100% Satisfaction Guarantee
I take my work and ability to help people extremely seriously. With all of my products, I truly left no stone unturned. Due to the overall detail and effectiveness of my programs, and the amount of excitement and empowerment that my programs produce, the money back guarantee is virtually never used.
BUT, I wanted to make sure you know that you are fully protected with my 60-DAY MONEY BACK GUARANTEE. If you are unhappy with any of my programs in any way, for up to 60 days after the date of purchase, you will get a FULL refund because I care about your happiness.
Meghan Callaway
NOTE: The Ultimate Lower Body And Core Program is an eBook. No physical products will be shipped. After you order, you will receive an email with the book ready for you to download.
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Obligatory disclaimer: The FTC requires us to specify what “typical” results are. The truth: most people never do anything with the products they buy, so most of the time, their typical results are zero. The biggest factor is you. BUT, for those who actually USE the program, all of the success stories featured above are very typical in terms of results.
Meghan Callaway is not a physician. The contents of this product or website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. By participating in this workout program, you agree that Meghan Callaway shall not be liable or responsible for any injuries to you resulting from your participation in this workout program (whether at home, at a health club, or anywhere else).