7 Days Challenge For Stronger And Lean Legs

Beautiful legs with nice definition – is not just a dream, you can have those legs throughout the whole year. These exercises are designed to be done in 7 days, but it is advisable to repeat them 1-2 times per week. This challenge can be done at the gym but also at home – choose you environment.

With this challenge you can target problematic zones as the thigh area, and help you reduce cellulite and saddlebags, while following a healthy and clean plan for eating.

Summer challenge recommendation – to be implemented in the period of at least 7 days, keeping in mind that the specific diet is the key factor in fat loss and the look-and-feel of your body:

  • Water – this is what we call the best life tip – drink water whenever you can, you should drink around 2.5 liters per day.
  • Bubbles – give up any type of soda, not only the bubbles will pump your organism, but they contain a lot of sugar, avoid them at all cost.
  • Fast food – do we need to say more? AVOID!
  • Consume more fruits and vegetables, nuts, lean protein and dairy with low fat, while avoiding processed foods packed with refined sugar and sodium, read the labels.
  • Smaller portions – eat less 5-6 times per day and you’ll never feel hunger. The portions should be fist size.

Equipment:

yoga-mat or some soft surface, chair for stability, dumbbells set, a timer and a bench – flat or 12” step – for stepups. Below there are videos to show you how each exercise is done regularly.

How is done:

The below exercises and routines are performed as circuits – this type of training usually is a combination of cardiovascular exercise with high intensity and weight training. One circuit when all the exercises are one after the other without any rest between exercises, or just couple of seconds to catch your breath. After one finished circuit there is a short period for rest before the next round starts.

For the workouts are needed 20 minutes per day. Ready? Set, GO!

Day 1

3 circuits:

  • 20 Stiff-Legged Deadlifts while holding 2 dumbbells in each hand
    Time for rest: 10 Seconds
  • 20 Side Lunges – 10 on each leg
    Time for rest: 10 Seconds
  • 30 Jumping Jacks
    Time for rest: 10 Seconds
  • Do 20 Step Ups – 10 on each leg
    Time for rest: 10 Seconds
  • 25 Prisoner Squats
    Time for rest: 10 Seconds
  • 12 Walking Lunges, while holding light dumbbells – 5 on each leg
    Time for rest: 30 Seconds

Day 2

4 Circuits:

  • 30 Spartan Bows – 15 on each leg, if needed hold on to a chair
    Time for rest: 10 Seconds
  • Side Lunges 30 (15 each leg)
    Time for rest: 10 Seconds
  • Power Jumping Jacks 20
    Time for rest: 10 Seconds
  • Stiff-Legged Deadlifts – 20, while holding 2 dumbbells in each hand
    Time for rest: 10 Seconds
  • 15 Genghis Khan
    Time for rest: 30 Seconds

Day 3

This day you should use it for rest and recovery, but don’t forget to move, at least 30 minutes of walking can be enough.

Day 4

4 circuits:

  • 50 Prisoner Squats
    Time for rest: 10 Seconds
  • Power Jumping Jacks – 20
    Time for rest: 10 Seconds
  • 30 Inner Thigh Lifts 15 on each leg
    Time for rest:10 Seconds
  • Forward Skaters 15 on each leg
    Time for rest:10 Seconds
  • 25 Jump Squats
    Time for rest: 10 Seconds
  • 20 Walking Lunges, while holding light dumbbells – 10 on each leg
    Time for rest: 30 Seconds

Day 5

4 Circuits:

  • Stiff-Leg Deadlifts -20 while holding 2 dumbbells in each hand
    Time for rest: 10 Seconds
  • Side Lunges – 10 on each leg
    Time for rest: 10 Seconds
  • 30 Jumping Jacks
    Time for rest: 10 Seconds
  • 20 Step-Ups – 10 on each leg
    Time for rest: 10 Seconds
  • 25 Prisoner Squats
    Time for rest: Seconds Rest
  • Walking Lunges, while holding light dumbbells – 5 on each leg
    Time for rest: 30 Seconds

Day 6

4 Circuits:

  • 30 Spartan Bows – 15 on each leg, if needed hold on to a chair
    Time for rest: 10 Seconds
  • Side Lunges – 15 on each leg
    Time for rest: 10 Seconds
  • 20 Power Jumping Jacks
    Time for rest: 10 Seconds
  • 20 Stiff-Leg Deadliftswhile holding 2 dumbbells in each hand
    Time for rest: 10 Seconds
  • 15 Genghis Khan
    Time for rest: 30 Seconds

Day 7

2 circuits:

  • Prisoner Squats
    Time for rest: 10 Seconds
  • 20 Power Jumping Jacks
    Time for rest: 10 Seconds
  • 30 Inner Thigh Lifts 15 on each leg
    Time for rest: 10 Seconds
  • Forward Skaters 15 on each leg
    Time for rest: 10 Seconds
  • 25 Jump Squats
    Time for rest: 10 Seconds
  • Walking Lunges, while holding light dumbbells – 10 on each leg
    Time for rest: 30 Seconds

BONUS: PILATES THIGH SLIMMING WORKOUT (optional)-This routine can be done on day 3, the resting day, if you want an additional challenge