The Ultimate Lower Body And Core Program
Build STRONGER Legs, Glutes, Core, And More With Just Dumbbells, Bands, And Your Bodyweight!
A Professionally Designed Lower Body And Core Focused Strength Training Program That Will Bring You NEXT Level Results!
Do you want to build STRONGER legs, glutes, and core muscles, improve how your body moves and feels, but without using a lot of equipment?
Well I have GREAT news for you!
Whether you are starting your fitness journey or are looking to dramatically upgrade your current lower body and core workout routine, The Ultimate Lower Body And Core Program is designed to help you build lower body, glute, and core strength, improve mobility, and enhance athleticism, all without the need for an abundance of equipment!
This lower body and core strength training program is about REAL coaching and REAL progress, and is NOT just random workouts that have been thrown together by some clueless ‘’influencer!’’
This program is NOT about doing endless reps, or chasing soreness or puddles of sweat! This type of training is not effective! SO many lower body and core workout "programs" are guilty of this! And at the expense of YOUR time and results!
The Ultimate Lower Body And Core Program is a professionally designed strength training program that will bring you next level results!
This program is about training smarter and getting stronger in ways that also carry over to your daily life, not just the gym (or wherever you train)!
The Ultimate Lower Body And Core Program is designed around high-quality movement, proper progressions, a variety of exercises, and giving you just the right level of challenge, so you can be consistent, keep improving, and feel proud of what your body can do! You will also stay interested!
The Ultimate Lower Body And Core Program is built on elite training principles, not trends: progressive overload, movement quality, and building true strength.
The Ultimate Lower Body And Core Program uses dumbbells, resistance bands and bodyweight in ways that challenge you at the right level, keep you excited and interested, and help you build real strength, mobility, and athleticism.
You will build STRONG legs, glutes, and core muscles.
You will also feel and look stronger. Move better. Train more efficiently and effectively.
No nonsense. No gimmicks. Just a clear, structured lower body and core program that meets you where you’re at, and helps you become stronger, more capable, and more confident in your body.
Let's go!!!
What You Get With This Program/Features
Minimal Equipment Needed: All you need are dumbbells, resistance bands and your bodyweight. While several exercises require an elevated surface, and several a towel/slider, you can definitely use what you have at home! This program is great for both home and gym workouts!
Structured Workouts: This is a three-phase program with incredibly well-planned workouts designed to bring you optimal results. Each phase lasts anywhere from 4-12 weeks, but you can follow each phase for longer if you like. You can also reuse this program.
3 Workouts Per Week: In each phase of this program you get 3 different lower body and core strength workouts which you are to do 3 times per week. But you can do these workouts more frequently if this is your preference!
Time Efficient AND Effective Workouts: Each workout typically takes around 45-60 minutes to do. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest between supersets. I explain what a superset is both in the program and in the website frequently asked questions section.
Comprehensive Exercise Library: Each exercise comes with VERY detailed written exercise form and coaching instructions, a video, and photo to ensure proper form and technique. This program comes with a whopping 75 different exercises!
Progressive Training: The workouts in each phase are designed to become more challenging over time, ensuring continuous improvement.
Clear Modifications And Progressions: In each exercise description, I let you know how you can make the exercise easier, and how you can make the exercise more difficult. This program is smartly structured with my guidance so you are always challenged but never overwhelmed.
Easy To Follow Program: You can easily follow the workouts by using the workout charts that are in the program PDF. These workout charts include the exercise name, sets, reps, tempo, and a video link.
To be clear, to achieve the best results possible, I HIGHLY recommend that you read ALL of the exercise descriptions and my coaching tips in this program. As I went above and beyond with my detail, you will know EXACTLY what to do!
Do you ALSO want to learn how to do pull-ups? (SAVE $37)
If so, get The Ultimate Lower Body And Core/Pull-Up Program package today! This package deal 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 and was also featured in the New York Times!
SAVE $37! Normally both of these programs would cost $194. But, you can enjoy both programs today for only $157. So you save $37!
Learn MORE about The Ultimate Pull-Up Program?
SAVE $37 - GET The ultimate Lower Body and core/Pull-UP Package for only $157!
Featured in:
The Ultimate Pull-Up Program is a world class full body pull-up program that will help you solve many of the problems that are preventing you from excelling at or being able to do pull-ups in the first place.
Who This Program Is For:
Whether you are a beginner, (I recommend you have 3-6 months of strength training experience before doing this program) or an advanced trainee who can already do pull-ups but wants to improve your form or learn more advanced variations, this full body program has you covered!
What You’ll Achieve With This Program:
You will get your first pull-up, or multiple reps. This timeline will vary from person to person.
You will build total-body strength, especially upper body and core. But don't be surprised if you also build stronger and more muscular legs and glutes as you will be training them as well!
You will improve pull-up technique, pull-up specific strength, body control and awareness.
You will improve your shoulder stability, shoulder mobility (both components matter), elbow durability, and grip.
You will learn step-by-step pull-up progressions that actually work. No, you will not JUST be doing banded pull-ups as this common mistake is holding MANY fully capable people back from achieving their pull-up goals (this program will give you a HUGE lightbulb moment ;).
You will gain confidence in your body and abilities.
What You Get With This Program:
Expert Guidance: Benefit from my professional coaching tips and form cues to maximize your results. You will feel like I’m there coaching you while you do the workouts. You will also soak up my 22 years of coaching experience. The first 14.5 years I coached in-person full-time. So I'm not just some random online coach. I have coached hundreds if not thousands of people from all around the world and have helped many achieve their pull-up goals. I have also presented at various well known fitness conferences and workshops, and pull-ups was my area of expertise.
In terms of my own training, I have been doing pull-ups for DECADES, and have become world class at both pull-ups and now muscle-ups. So you will definitely capitalize on my own training experience to help you get to that next level!
Structured Workouts: This is a four-phase program with incredibly well-planned workouts designed to bring you optimal pull-up and full body strength results (but with the top focus on the upper body and core). While this will absolutely vary from person to person, a general guideline for each phase is 4-8 weeks.
2-4 Workouts Per Week: In each phase you are given two different workouts. Do each workout 1-2 times per week, for a total of 2-4 workouts per week.
Time Efficient AND Effective Workouts: Each workout typically takes around 35-45 minutes to do. The overall workout length will depend on how many sets you do, if you have a customized warm-up or cool-down protocol you follow, or take longer rest.
Requires A Fairly Minimal Amount Of Equipment: All you need is a home pull-up bar (or somewhere you can do pull-ups). This is the one mandatory piece of equipment. However, in order to achieve optimal results, I recommend having access to some dumbbells or kettlebells and resistance bands. While several exercises use a TRX, and a barbell, all of these exercises are extremely modifiable and can be adapted to meet the equipment you have at your disposal (for instance, you can use dumbbells or a band in place of the barbell, and do band exercises in place of the TRX). And I can provide you with alternative options.
Comprehensive Exercise Library: Each exercise comes with VERY detailed written exercise form and coaching instructions, a video, and photo to ensure proper form and technique.
Progressive Training: The workouts in each phase are designed to become more challenging over time, ensuring continuous improvement.
Clear Modifications And Progressions: In each exercise description, I let you know how you can make the exercise easier, and also how you can make the exercise more challenging. This program is smartly structured with my guidance so you are always challenged but never overwhelmed.
MASSIVE Bonus Section: I’m also giving you a 40 page bonus section consisting of my top accessory exercises for improving grip, shoulder health and durability, elbow health and durability, and several drills for breathing and bracing. 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). Since I’ve added these exercises into my training I’ve never felt better, and my pull-up and muscle-up performance has skyrocketed!
Easy To Follow Program: You can easily follow the workouts by using the workout charts that are in the program PDF. These workout charts include the exercise name, sets, reps, tempo, and a clickable video link.
Lifetime Access! No App Or Subscription Required: Access the program through a downloadable PDF you receive immediately after purchase. You have FOREVER access to this program! You do not need any annoying and expensive subscription, nor do you need to use an app! Many apps are super confusing to use, or often bring tech issue hassles!
Flexible Scheduling: Adapt the program to fit YOUR lifestyle and training preferences.
Benefits You Will Experience With This Lower Body And Core Program
Convenience: PERFECT for home or the gym as this program requires a fairly minimal amount of equipment! And you can use what you have at your disposal.
Increased Lower Body And Core Strength: Develop lower body and core strength that also translates to everyday activities. This also includes your glutes and core muscles, and muscles that are often overlooked like the hip flexors and adductors (inner thigh) muscles, lower leg and foot muscles!
Enhanced Muscle Tone: Don’t be surprised if your legs, glutes, and core muscles get stronger AND more defined (built, sculpted, shredded, jacked, toned, whatever word meets YOUR fancy)! This is a byproduct of following this program!
Better Mobility: Improve your ability to move, and quite possibly, how your body feels! Get enhanced mobility in your hips, hamstrings, ankles and more!
Improved Stability: Dramatically improve the stability throughout your lower body, hips, feet, and torso areas! This program is designed to BUILD your strength, mobility, AND stability! It’s not one or the other!
Improved Athleticism: My motto is we are all athletes! I have a “lifelong athlete” mindset. This program will help you move, perform, and feel that way!
Improved Knowledge And Confidence: Learn MANY new exercises, and improve your overall training knowledge. This program REALLY educates, which is always a focus in my programs!
This Lower Body And Core Program Is A Great Fit For:
Experienced beginners to advanced-level individuals. You should have at least 3-6 months of strength training experience to do this program. If not, my Ultimate Band And Bodyweight Strength Training Program might be a great fit!
People who prefer bodyweight, dumbbell, and band-based workouts.
Anyone looking to build badass levels of lower body and core strength and muscle tone, stability, and movement quality!
People who want to train in a smart, purposeful, and sustainable way that produces REAL results!
Anybody who is looking for ‘’bang for your buck’’ workouts that involve a combination of very fundamental and some innovative exercises!
This program is also a great fit for runners and other athletes!
Program Highlights
Lifetime Access! No App Or Subscription Required: Access the program through a downloadable PDF you receive immediately after purchase. You have FOREVER access to this program! You do not need any annoying and expensive subscription, nor do you need to use an app! Many apps are super confusing to use, or often bring tech issue hassles!
Expert Guidance: Benefit from my professional coaching tips and form cues to maximize your workouts. You will feel like I’m there coaching you while you do the workouts. You will also soak up my 21+ years of coaching experience and close to 30 years of my own training experience.
Flexible Scheduling: Adapt the program to fit YOUR lifestyle and training preferences.
Don't let a lack of equipment or a busy schedule hold you back from achieving your lower body, glute, and core strength and aesthetic goals (if relevant)!
You do NOT need a gym full of machines or barbells to get stronger!
You only need smart programming, a few solid tools, and the willingness to show up.
With my expert guidance and programming, you will achieve your goals, and so much more!
If you are ready to build STRONG legs, glutes, core muscles, and more, feel more capable, and move better, this program is for you!
Let's go!
About Meghan Callaway: The Creator Of The Ultimate Lower Body And Core Program
I have been a certified personal trainer/coach for over 21 years (the first 14+ years was full time in-person), an online coach for over eight 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.
Please consult your physician BEFORE beginning this or any other exercise program. The exercise programs in this book are not intended as a substitute for any exercise routine that may have been prescribed by your doctor. I also want to reinforce that this program shouldn't be used if you need support for injury recovery or rehab.
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).