7-Day Leg's Challenge

In this week's challenge you must Perform below Workout for 20 minutes. The 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.

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 Leg's 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. Eat more fresh fruits,

   veggies, nuts, lean protein and low-fat dairy and avoid processed foods that are packed with sodium and refined sugar.



4. Eat smaller portions

   about the size of your fist. We eat 5-6 small meals each day and never have hunger pangs.



5. Read labels

   and look at the ingredients’ list. Avoid products that contain refined sugar, enriched flour and high levels of sodium.

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.:

1. 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



2. Monday

   Complete 2 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

   Rest 10 Seconds

   10 Walking Lunges, while holding light dumbbells (5 each leg)

   Rest 30 Seconds



3. 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



4. Wednesday

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



5. 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



6. 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

   Rest 10 Seconds

   10 Walking Lunges, while holding light dumbbells (5 each leg)

   Rest 30 Seconds



7. Saturday

   Complete 4 circuits:

   30 Spartan Bows (15 each leg, hold to a chair if needed)

   Rest 10 Seconds

   30 Side Lunges

   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

Suggested Reading:

The Benefits Of Leg Exercises | Why You Shouldn’t Skip Leg Days - Learn more here.

9 Reasons Not to Skip Leg Day - Learn more here.