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 problem areas, especially the thigh area. We’ll show you how to tone your legs in a week and reduce bags and cellulite by doing the challenge below and following a clean eating plan.
As with all summer challenges (Abs, Arms, Barrel), it is recommended to implement the following tips 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 suggested tips to follow the Summer Legs Challenge and how to tone your legs in a week:
1. Drink water – It is good to have water available and to drink many or more glasses throughout the day, about 2.5 liters.
2. Soft drinks – Give up soft drinks, including diet.
3. Avoid junk food and fast food.
4. Eat more fresh fruits, vegetables, nuts, lean protein and low-fat dairy and avoid processed foods that are full of sodium and refined sugar.
5. Eat smaller portions, about the size of your fist. We eat 5-6 small meals every day and never have hunger pangs. check it Skinny Plate Challenge for more tips.
6. Read the labels and look at the ingredients list. Avoid products containing refined sugar, enriched flour and high levels of sodium..
7 Day Summer Legs Challenge
Consider performing the best 5-minute warm-up before any workout before starting each day’s routine! It will warm up all your muscles, they will be relaxed and ready to work!
Equipment Required: a yoga mat or soft surface for floor routines, a kitchen chair for stability, a set of light dumbbells, either a flat bench or about a 12″ step or stable step box, and a break timer. Below you will find video demonstrations of all exercises. It is very important to watch each video to understand the correct form for each exercise.
What to do: The following routines will run as loops. Circuit training is a type of training that usually combines high-intensity cardiovascular exercise with weight training. A circuit is completing all of the 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 start!!! Daily workouts are under 20 minutes.
Sunday
Complete 2 circuits:
50 Occupancy of prisoners
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 Leg Deadlifts – hold 2 dumbbells
Rest 10 seconds
20 side ruffles (10 each leg)
Rest 10 seconds
30 Jumping Jacks
Rest 10 seconds
20 Step-Ups (10 each leg)
Rest 10 seconds
25 Occupancy of prisoners
10 seconds rest
10 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 seconds
Tuesday
Complete 4 circuits:
30 Spartan Bows (15 each leg, hold on 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 Genghis Khan
Rest 30 seconds
Wednesday
Rest/recovery day: Keep moving, spend 30 minutes walking
Thursday
Complete 4 circuits:
50 Occupancy of prisoners
Rest 10 seconds
20 Power Jumping Jacks
Rest 10 seconds
30 inner thigh raises (15 each leg)
Rest 10 seconds
30 Forward Skaters (15 each leg)
Rest 10 seconds
25 Jump Squats
Rest 10 seconds
20 Walking Lunges, 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 Occupancy of prisoners
10 seconds rest
10 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 seconds
Saturday
Complete 4 circuits:
30 Spartan Bows (15 each leg, hold on 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, holding two dumbbells
Rest 10 seconds
15 Genghis Khan
Rest 30 seconds
BONUS: WEIGHT TRAINING PILATES (optional)- Do this workout if you want a Wednesday routine.
Occupancy of prisoners
Power Jumping Jacks
Inner thigh lift
Forward Skaters
Jump Squats
Walking Lunges
Deadlifts with stiff legs
Side Lunges
Jumping Jacks
Step-Ups
Spartan bows
Genghis Khan
GREAT: This challenge is only for 7 days. After the 7-day challenge, feel free to use any of the workouts, but keep in mind that each major muscle group should be worked out 1 to 2 times per week, with 2-3 days of rest in between.
If you enjoyed this 7 Day Summer Leg Challenge and now know how to tone your legs in a week, you might also want to try these lower body slimming and toning routines!
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