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Break out those sundresses and short shorts!
Beautifully toned and defined legs can now be yours 365 days a year! The 7-Day Summer Legs Challenge is designed to target trouble zones, specifically the thigh area. We’ll show you how to tone legs in a week and reduce Saddlebags and cellulite by performing thechallenge as below and following a clean-eating plan.
As with all the Summer Challenges (Abs, Arms, Butt), it is recommended the following tips be implemented for the next 7 days and preferably longer. Keep in mind that, diet plays a key role in fat loss and, ultimately, how your body looks and feels. Here are some recommended tips to go along with the Summer Legs Challenge and how to tone legs in a week:
1. Drink water – It’s a good idea to have water available and drink several or more glasses throughout the day, about 2.5 liters.
2. Sodas – Give up sodas, including diet.
3. Avoid junk food and fast food.
4. Eat more fresh fruits, veggies, nuts, lean protein and low-fat dairy and avoid processed foods that are packed with sodium and refined sugar.
5. Eat smaller portions, about the size of your fist. We eat 5-6 small meals each day and never have hunger pangs. Check out the Skinny Plate Challenge for more tips.
6. Read labels and look at the ingredients list. Avoid products that contain refined sugar, enriched flour and high levels of sodium..
Consider performing The Best 5-Minute Warm-Up to Do Before Any Workout before you start each day’s routine! It will get all of your muscles warm, limber, and ready to work!
Equipment Needed: a yoga-type mat or soft surface for floor routines, a kitchen chair for stability, one set of light dumbbells, either a flat bench or approximately a 12″ step or stable box for step-ups, and an interval timer. Below you’ll find video demos for all the exercises. It’s very important that you watch each video to understand the correct form for each exercise.
What to Do: The routines below will be performed as circuits. Circuit Training is atype of workout that typically combines high-intensity cardiovascular exercise with weight training. A circuit is the completion of all exercises in the routine, one after the other, with little to no rest between exercises. Each completed circuit is followed by a short rest period before starting the next round.
Let’s get started!!! Daily workouts are under 20 minutes.
Complete 2 circuits:50 Prisoner SquatsRest 10 Seconds20 Power Jumping JacksRest 10 Seconds30 Inner Thigh Lifts (15 each leg)Rest 10 Seconds30 Forward Skaters (15 each leg)Rest 10 Seconds25 Jump SquatsRest 10 Seconds20 Walking Lunges, while holding light dumbbells (10 each leg)Rest 30 Seconds
Complete 3 circuits:20 Stiff-Legged Deadlifts – hold 2 dumbbellsRest 10 Seconds20 Side Lunges (10 each leg)Rest 10 Seconds30 Jumping JacksRest 10 Seconds20 Step-Ups (10 each leg)Rest 10 Seconds25 Prisoner Squats10 Seconds Rest10 Walking Lunges, while holding light dumbbells (5 each leg)Rest 30 Seconds
Complete 4 Circuits:30 Spartan Bows (15 each leg, hold to a chair if needed)Rest 10 Seconds30 Side Lunges(15 each leg)Rest 10 Seconds20 Power Jumping JacksRest 10 Seconds20 Stiff-Legged Deadlifts, while holding two dumbbellsRest 10 Seconds15 Gengis KhanRest 30 Seconds
Rest/Recover Day: Keep moving, spend 30 minutes walking
Complete 4 circuits:50 Prisoner SquatsRest 10 Seconds20 Power Jumping JacksRest 10 Seconds30 Inner Thigh Lifts (15 each leg)Rest 10 Seconds30 Forward Skaters (15 each leg)Rest 10 Seconds25 Jump SquatsRest 10 Seconds20 Walking Lunges, while holding light dumbbells(10 each leg)Rest 30 Seconds
Complete 4 Circuits:20 Stiff-Leg Deadlifts – hold 2 dumbbellsRest 10 Seconds20 Side Lunges (10 each leg)Rest 10 Seconds30 Jumping JacksRest 10 Seconds20 Step-Ups (10 each leg)Rest 10 Seconds25 Prisoner Squats10 Seconds Rest10 Walking Lunges, whileholding light dumbbells (5 each leg)Rest 30 Seconds
Complete 4 Circuits:30 Spartan Bows (15 each leg, hold to a chair if needed)Rest 10 Seconds30 Side Lunges (15 each leg)Rest 10 Seconds20 Power Jumping JacksRest 10 Seconds20 Stiff-Leg Deadlifts, while holding two dumbbellsRest 10 Seconds15 Gengis KhanRest 30 Seconds
IMPORTANT: This challenge is for 7 days only. Following the 7 day challenge, feel free to use any of the workouts but keep in mind each major muscle group should be worked out 1 to 2 times weekly, with 2-3 days rest in between.
If you enjoyed this 7-day summer legs challenge and now know how to tone legs in a week, you might also like to try these lower body-slimming and toning routines!
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