Buns of Steel

4 Weeks. Targeted Strength. Deep Control.

Over the past month in the Sweaty Cardio HIIT Series, you redlined your heart rate and pushed your cardiovascular limits. You built the engine and proved exactly how fast it can go. Now, it is time to build the foundation to carry you through summer.

Welcome to Buns of Steel.
This 4-week program is the perfect transition to get you ready for the upcoming 6-week Summer Challenge. We are stepping away from breathless cardio to focus on heavy lifting, unilateral stability, and absolute strength in your posterior chain. We are getting in, focusing on our tempo, loading the muscles, and building serious resilience.

Who is this for? For the gutsy girl who wants to maintain her daily habit streak, bulletproof her lower body, and step into the Summer Challenge feeling stronger than ever. We are shifting to highly targeted, tempo-driven workouts to build your glutes, hamstrings, and deep core.

What to Expect: The 4-Week Blueprint
We are progressing your work-to-rest ratios and exercise complexity every single week to ensure you never plateau:

• Week 1: Foundation and Activation The Format: 40 Seconds On / 20 Seconds Off. We kick things off by learning the movements, activating the posterior chain, and establishing a deep core connection.
• Week 2: Load and Control The Format: 45 Seconds On / 15 Seconds Off. We increase the working time and focus heavily on time under tension and slow eccentrics to shock your system.
• Week 3: Power and Stability The Format: 45 Seconds On / 15 Seconds Off. We introduce unilateral stability work and explosive plyometrics to turn your new strength into athletic power.
• Week 4: The Gauntlet The Format: 50 Seconds On / 10 Seconds Off. This is your strength endurance peak. We strip away the rest, increase the load, and push your posterior chain to its absolute limit.

The fast cardio is done. It is time to build. Grab your heavy dumbbells, roll out your mat, and let’s get to work! 🦡🩷