Join The 7-Day Lean Legs Workout Challenge. Within 7 days your legs will be toned and stronger than ever before.
It’s short shorts season and bathing suit season, so what better way to break in the warmer weather than with a 7-Day Lean Legs Workout Challenge! I love challenges because they help keep me motivated to finish my workout in its entirety. I don’t like quitting in the middle of a challenge, and I hope you don’t either.
And 7 days is not a monster of a workout challenge. It’s completely achievable. Seven days does not take that much time and doesn’t take a whole lot of effort. If you’re a beginner, this 7-Day Leg Workout Challenge is for you.
But if you’re not a beginner, don’t worry, you can intensify this workout by adding weights and increasing the reps within the challenge.
By the time you are done with this 7-Day Lean Legs Workout Challenge, you’ll have more confidence in your legs and in yourself, thus giving you the momentum to keep on working towards your fitness goals.
The key is commitment. Can you commit to 7 minutes a day for 7 days? I think you can. I have confidence in you. So let’s get right to the 7-Day Lean Legs Challenge. Here’s what you need to know:
What You Need For The 7-Day Lean Legs Workout Challenge
Follow these 3 steps to get started with this challenge:
Step 1 is to download the 7-Day Lean Legs Workout printable.
Step 2 is finding a spot in your home where you can have enough space to work out comfortably and store your gym equipment. Even if all you have is a set of dumbbells, keep them handy and in sight so you can return to them daily during this challenge.
Step 3…get ready to sweat because that’s what happens when you work out and burn some calories.
Bonus step: get your phone and calendar set for 30 seconds because each interval lasts for that length of time. Or you can follow along with my workout video below.
Related: 7-Day Strong Arm Workout Challenge
What’s The Best Weekly Workout Plan?
One that you’ll actually do and complete in its entirety.
And I believe in finding the right workout plan that is perfectly challenging for you: not too hard and not too easy.
So if you are a beginner, I know this lean legs workout challenge will be a great starting point.
What You Need To Know Before You Start The Lean Legs Workout Challenge
Here’s what you need to know about this 7-Day Lean Legs Workout Challenge:
1. It is a challenge that lasts 7 days, so you need to challenge yourself to commit to 7 days of working out (this is just for your legs, by the way.)
2. Each day you will be doing 7 minutes of legs exercises.
3. There are 7 leg exercises in this challenge.
4. You will be doing each exercise for 30 seconds and then repeating the entire set a second time.
5. Each day you will be doing the same 7 exercises for the same amount of time
6. In order to challenge yourself and progress each move, you have to focus on increasing the intensity of each movement, increasing the ROM, increasing the resistance (weights) and increasing the speed in which you do each repetition (thus you will achieve more repetitions in a 30 second time frame).
Is This Leg Workout Safe For Pregnancy Or Postpartum Moms?
This 7-Day Lean Leg Workout Challenge is safe for women who are pregnant or postpartum. But it is important that you are cleared by your doctor before beginning exercise.
**Please note: I do NOT recommend this 7-Day Lean Legs Workout Challenge if you are new to exercise. Working out 7 days a week is not the recommended way to start a new fitness routine. This 7-day workout challenge is for those who are already exposed to fitness related activity.
1. Plié Alternating Heel Lift
Bring your feet shoulder-width apart.
Turn your toes out and lower into a plié squat.
Raise your right heel up off the floor and press equally through your left heel and the ball of your right foot.
Slowly lower your right heel while you lift your left heel off the floor.
Alternate heel raises while staying as low in the squat as you can the entire 30 seconds while continuing to alternate heel raises.
2. Right Squat Side Leg Lift
Start by standing with feet together.
Step to the Right as you go down into a squatting position with one smooth continuous motion.
As you rise from your squat, lift the Right leg up laterally to the side as high as you can safely and then return the Right leg back to the starting position. Repeat for 30 seconds.
3. Left Squat Side Leg Lift
Start by standing with feet together.
Step to the Left as you go down into a squatting position with one smooth continuous motion.
As you rise from your squat, lift the Left leg up laterally to the side as high as you can safely and then return the Left leg back to the starting position. Repeat for 30 seconds.
4. Lateral Lunges (alternating)
Stand with your feet hip-width apart.
Take a big step to the side with your Left leg, then bend your Left knee.
At the same time push your hips back and lower until your left knee is bent 90 degrees to form the lunge position.
Push back to start. Repeat on the Right side.
Continue to alternate between Left and Right side for 30 seconds.
5. Wall Sit Alternating Calf Raise
While standing up against a wall, maintaining back in contact with the wall, walk feet forward about 12-18 inches.
From here, you will slide your body down the wall as your knees begin to squat to a comfortable position.
While maintaining the wall sit position, alternate calf raises (also known as heel raises) so one heel is up at a time.
Continue for 30 seconds and sustain the squat position the entire time.
Related: 7 Minute Ab Challenge For Beginners
6. Right Lunge w/ Leg on Chair
Find a chair or a couch to place one foot on. Stand about 1-2 feet away from the chair (this varies depending on your own personal height).
Stand facing away from the front of the chair and place your Left foot behind you on top of the chair (shoe laces resting on the chair).
While your Right leg remains in front of you, bed the Right knee as you lower your body down to a comfortable position.
Bend knee to a 90 degree angle and keep Right knee over top of Right foot and not beyond.
Repeat for 30 seconds while statically holding the lunge position.
7. Left Lunge w/ Leg on Chair
Find a chair or a coach to place one foot on. Stand about 1-2 feet away from the chair (this varies depending on your own personal height).
Stand facing away from the front of the chair and place your Right foot behind you on top of the chair (shoe laces resting on the chair).
While your Right leg remains in front of you, bed the Right knee as you lower your body down to a comfortable position.
Bend knee to a 90 degree angle and keep Left knee over top of Left foot and not beyond.
Repeat for 30 seconds while statically holding the lunge position.
Beginner 7-Day Lean Legs Workout Challenge Recap
Here’s the recap:
- Length: 7-Minutes
- Equipment: none (optional yoga mat)
- Format: Timed 30 second intervals
- Focus Area: Legs (quadricep, hamstring, gluteus maximus and gluteus medius)
- Pregnancy-Friendly? Yes, but get clearance from your doctor first.
- Postpartum-Friendly: Yes, but not as your first postpartum workout. Take the 10-Day Total Body Workout Challenge instead.
Now that you learned how to do each exercise in this 7-Day Lean Legs Workout Challenge, I want you to share your daily workouts with me by tagging @livecorestrong on social.
I can’t wait to cheer you on as you complete each day of the challenge!
Want more 7-day challenges? Be sure to sign up for my newsletter to get announcements for the next challenge.
What goes great with the 7-Day Lean Legs Workout Challenge is the 7-Day Ab Challenge for Beginners. See what exercises are in the 7-Day Ab Challenge here.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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