7-DAYS CHALLENGE – GET STRONG, LEAN LEGS WITH THESE 13 EXERCISES

There’s no denying that a nice pair of legs can make any outfit look quite amazing. With summer in full gear, it is time to put the jeans away for the season, tone up those legs that have been hibernating during winter, and break out the Daisy Dukes you have been dying to wear!

Here is your 5 day workout to get you on your way to delicious, jiggle free legs:

Monday
10 Lunges
20 Calf Raises
30 High Knees
20 Plie Squats
10 Toe Touches



Tuesday
10 Jumping Jacks
20 Mountain Climbers
30 Second Wall Sit
20 Calf Raises
10 Side Lunges

Wednesday
10 Plie Squats
20 High Knees
30 Toe Touches
20 Calf Raises
10 Lunges

Thursday
10 Sumo Squats
20 Side Lunges
30 Second Wall Sit
20 Jumping Jacks
10 Mountain Climbers

Friday
10 High Knees
20 Second Wall Sit
30 Plie Squats
20 Calf Raises
10 Toe Touches

DEMOS

Side Lunges



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•    Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
•    Clasp your hands in front your chest.
•    Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
•    Your lower right leg should remain nearly perpendicular to the floor.
•    Your left foot should remain flat on the floor.
•    Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

Wall Sit

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Stand in front of a wall (about 2 feet in front of it) and lean against it.
•    Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
•    Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.

Lunges

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•    Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
•    Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
•    Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
•    Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
•    Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
•    Push off of your right heel to rise. Return your right leg to its starting position. Repeat with the left leg.

Squats

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•    Plant your feet flat on the ground, about shoulder-width apart.
•    Point your feet slightly outward, not straight ahead.
•    Never let your knees extend beyond your toes.
•    Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
•    Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
•    Tighten your whole body when you perform the squat.
•    Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
•    Keep the upper body tight at all times.

Plie Squats

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•    Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
•    Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
•    Press back to start; squeeze your glutes.

Jumping Jacks

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•    Assume an erect position, with feet together and arms at your side.
•    Slightly bend your knees, and propel yourself a few inches into the air.
•    While in air, bring your legs out to the side about shoulder width or slightly wider.
•    As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
•    Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

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