7-Day Summer Legs Challenge

Beautifully toned and defined legs can now be yours 365 days a year!

The Summer Legs Challenge is designed to target trouble zones, specifically, the thigh area.  Saddlebags and cellulite, can both be reduced by performing this challenge as stated 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, 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:

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.

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 a type 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.

Sunday

Complete 2 circuits:
50 Prisoner Squats
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
30 Inner Thigh Lifts (15 each leg)
Rest 10 Seconds
30 Forward Skaters (15 each leg)
Rest 10 Seconds
25 Jump Squats
Rest 10 Seconds
20 Walking Lunges, while holding light dumbbells (10 each leg)
Rest 30 Seconds

Monday

Complete 3 circuits:
20 Stiff-Legged Deadlifts – hold 2 dumbbells
Rest 10 Seconds
20 Side Lunges (10 each leg)
Rest 10 Seconds
30 Jumping Jacks
Rest 10 Seconds
20 Step-Ups (10 each leg)
Rest 10 Seconds
25 Prisoner Squats
10 Seconds Rest
12 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 Seconds

Tuesday

Complete 4 Circuits:
30 Spartan Bows (15 each leg, hold to a chair if needed)
Rest 10 Seconds
30 Side Lunges (15 each leg)
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
20 Stiff-Legged Deadlifts, while holding two dumbbells
Rest 10 Seconds
15 Gengis Khan
Rest 30 Seconds

Wednesday

Rest/Recover Day: Keep moving, spend 30 minutes walking

Thursday

Complete 4 circuits:
50 Prisoner Squats
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
30 Inner Thigh Lifts (15 each leg)
Rest 10 Seconds
30 Forward Skaters (15 each leg)
Rest 10 Seconds
25 Jump Squats
Rest 10 Seconds
20 Walking Lunges, while holding light dumbbells (10 each leg)
Rest 30 Seconds

Friday

Complete 4 Circuits:
20 Stiff-Leg Deadlifts – hold 2 dumbbells
Rest 10 Seconds
20 Side Lunges (10 each leg)
Rest 10 Seconds
30 Jumping Jacks
Rest 10 Seconds
20 Step-Ups (10 each leg)
Rest 10 Seconds
25 Prisoner Squats
10 Seconds Rest
12 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 Seconds

Saturday

Complete 4 Circuits:
30 Spartan Bows (15 each leg, hold to a chair if needed)
Rest 10 Seconds
30 Side Lunges (15 each leg)
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
20 Stiff-Leg Deadlifts, while holding two dumbbells
Rest 10 Seconds
15 Gengis Khan
Rest 30 Seconds

BONUS: PILATES THIGH SLIMMING WORKOUT (optional)- Perform this Workout if you would like a Wednesday Routine.

Prisoner squats

Power Jumping Jacks

Inner Thigh Lift

Forward Skaters

Jump Squats

Walking Lunges

Stiff-Legged Deadlifts

Side Lunges

Jumping Jacks

Step-Ups

Spartan Bows

Gengis Khan

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.

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

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