Beginner-Intermediate • Sweat Challenge • 6-Week Program

The Lower Body Builder Challenge

Ruba has created two versions of The Lower Body Builder: one for women who choose to train at home and one for those who prefer working out in a gym. This Sweat Challenge exclusive is available twice a year and is perfect for you if you’re after targeted leg and glute training.

Ruba Ali

I’m Ruba Ali, creator of Thrive: Functional Strength and Ramadan Reset. I have been a certified personal trainer since I was 17 and stepped into entrepreneurship at 19 by opening my studio, building my online profile and connecting with a global community. In 2023 I took a step back from the fitness industry to reflect and reconnect with myself before embarking on the next stage of my journey with Sweat in 2024. I’m so excited to help women around the world discover what it means to Thrive with my Sweat programs and renewed philosophy to nourish the mind, body and soul.

Sweat Challenge exclusive
At-home or gym-based options available
Targeted lower body workouts
4 weekly workouts
40-60 minute workouts
Designed for beginner to intermediate fitness levels

Program Overview

Whether you’re training at home or in the gym, you have four 40-60 minute workouts each week - Quads, Glutes & Hamstrings, Glutes, and Functional Upper Body - alongside 1-2 cardio sessions to keep you moving.

Your workouts focus on key lifts and training close to failure with adequate rest periods to help you build muscle mass and strength. Each session is structured with a warm-up, main lift, superset, finisher and an optional burnout, and you’re encouraged to log your weights to track your progress.

Equipment

What you’ll need

If you choose the gym-based version of this program, the workouts use a range of gym equipment, including large machines, so it’s best to have access to a well-equipped gym.

If you choose the home-based version of this program, you’ll need the following pieces of equipment to get started: