One of the greatest gifts I can give my daughter isn’t a smaller clothing size, a certain number on the scale, or even athletic success—it’s confidence in her own strength.

This summer, we’ve been spending time in the garage gym together, and this workout has quickly become one of our favorites. At first glance, it looks like a simple lower-body strength workout. But what I love most is what happens beyond the physical results. Every set of squats teaches her to trust herself. Every completed round reminds her that she can do hard things. Every week she adds a little weight to the bar, she builds confidence that carries far beyond the gym.

The structure is simple: 10 rounds of 3 back squats every 90 seconds, with accessory work between sets to strengthen the glutes, core, and legs. It’s challenging enough to build strength, but approachable enough for beginners who are learning proper form and gaining confidence under the barbell.

Whether you’re looking for a summer workout to do with your daughter, trying to introduce your teen to strength training, or simply wanting a lower-body workout that builds both strength and resilience, this one is a winner. Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

Before lifting, complete a 5–10 minute general warm-up to increase your heart rate and get your blood flowing. This can include light jogging, rowing, biking, brisk walking, or jump rope. Follow your cardio warm-up with a few dynamic stretches and mobility exercises to prepare your hips, glutes, and core for squatting.

Suggested Activation Circuit (1 round):

• 10 Air Squats
• 10 Glute Bridges
• 10 Banded Lateral Walks each direction

Once you’re warmed up, set a timer for 10 rounds of 90-second intervals.

At the start of each interval, perform 3 Back Squats using a challenging weight that allows you to maintain excellent form throughout all 10 rounds. Immediately after your squats, complete the assigned accessory movement for that round. Rest for the remainder of the 90-second interval before beginning the next round.

Rounds 1–5

Round 1

• 3 Back Squats
• 12 Bulgarian Split Squats (total or each leg)

Round 2

• 3 Back Squats
• 40-Second Plank

Round 3

• 3 Back Squats
• 12 Weighted Glute Bridges

Round 4

• 3 Back Squats
• 40-Second Plank

Round 5

• 3 Back Squats
• 15 Donkey Kicks per Leg

Rounds 6–10

Repeat the same sequence:

Round 6

• 3 Back Squats
• 12 Bulgarian Split Squats

Round 7

• 3 Back Squats
• 40-Second Plank

Round 8

• 3 Back Squats
• 12 Weighted Glute Bridges

Round 9

• 3 Back Squats
• 40-Second Plank

Round 10

• 3 Back Squats
• 15 Donkey Kicks per Leg

Equipment Needed

• Dumbbells
• Barbell and weights for back squats

Modification Options

Beginner and Advanced: Be sure to pick a weight on the squats and weighted Dumbbell Glute Bridges that allows you to maintain good form while still pushing yourself.

Back Squat Cues For Kids:

Big Breath, make your belly strong.

• Teach them to take a deep breath before each rep and brace their core like someone ia bout to poke them in the stomach.

Chest proud.

• Helps prevent them from folding forward. Tell them to show the logo on their shirt to the wall in front of them.

Sit between your feet.

• Instead of thinking about sitting back, enccourages them to sit down between their feet. This usually creates a more natural squat pattern.

Keep your whole foot on the floor.

• Encourage them to press through: Big toe, pinkly toe and heel.

Stand tall at the top.

• Finish each rep by squeezing the glutes and standing all the way up.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!