7-Days Challenge: Get Strong, Lean Legs With These 13 Exercises


It is not easy to maintain the good look of your legs once you achieve it. You need to constantly work out to keep them throughout the whole year. This is why we will present you the exercises designed to be done in just 7 days, but which you should repeat 1-2 times per week. The best thing is that you can do them at home. If you start doing these exercises, you will get rid of problematic zones like thigh area, they will help you reduce cellulite and saddlebags, while following a healthy and clean plan for eating. Just like in any other workout, the diet is the key factor to losing the excess fat in the right healthy way. Think of this like your summer challenge and follow the exercises and the diet to get the desired look and weight.

Diet Tips

1. Water

Water is really good for our body, and when you exercise or when you are following a diet water is your best friend. You should drink around 2.5 liters per day and drink it whenever you want it.

2. Bubbles

The enemy here is any type of soda because the bubbles will not only pump your organism but they will also fill you with unwanted sugar.

3. Fast food

Nothing to say here, just avoid the fast food at any costs.

4. Foods that you must consume

Veggies, fruits, nuts, lean protein and dairy with low fat are a must in your diet, but you should keep away from the processed foods that are full with sugar and sodium. Always read the labels before buying.


5. Smaller portion

The best way to make your meal plan is to have 5-6 small meals in a day. This way you will never feel hungry because your portion should be fist size and that is enough for one meal.


  • Yoga-mat or soft surface
  • Chair for stability
  • Dumbbells set
  • A timer and a bench – flat or 12” step – for step-ups

How Is Done:

The exercises and routines are performed as circuits. Usually when you work out with this type of training, it is a combination of cardiovascular exercise with high intensity and weight training. You need to perform these circuits one after the other without any rest in-between or just a few seconds. When you finish the round of circuits you can take a short period for rest before you start the next round. You will need about 20 minutes daily to perform all of the exercises.

DAY #1

3 circuits:

  • 20 Stiff-Legged Deadlifts with dumbbells in each hand
  • 10 seconds rest
  • 20 Side Lunges (10 on each leg)
  • 10 seconds rest
  • 30 Jumping Jacks
  • 10 seconds rest
  • 20 Step Ups (10 on each leg)
  • 10 seconds rest
  • 25 Prisoner Squats
  • 10 seconds rest
  • 12 Walking Lunges (5 on each leg) with dumbbells in each hand
  • 30 seconds rest


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