Your strongest legs ever are just one 30-day fitness challenge away. Trainer Shannon Flanagan created this workout to strengthen and tone your stems in record time – and trust us: you’ll be hooked! Not just because you’ll notice your body changing after a few weeks of sticking to this workout calendar but because you can choose whether or not you want to incorporate weights. It’s up to you!
"Most of these movements can be done with just your body weight, but for an extra challenge, add dumbbells, barbells, or kettlebells," Flanagan, who dreamt up 7 days’ worth of workouts to be repeated for 30 days, tellsLively.
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As for how many rounds you should dedicate to each leg exercise, Flanagan advises doing "as many rounds as you can for 20 minutes" each day.
Before scrolling down to get started, take a refresher course on the exercise moves you’ll be doing in this 30-day leg challenge below. (Psst! Print out the below graphic to motivate you as you go!)
Your Fitness Glossary
Box Jumps
Grab a box and choose the height you want. Jump into a squat on the box. Stand all the way up. Carefully step down.
Broad Jump
Jump as far as you can. Land in a complete stop. Repeat.
Deadlifts
Standing with half of your feet under the barbell, reach down for the bar without bending your legs. Now bend your knees until your shins reach the bar. Straighten your back by lifting your chest. Hold the weight and bring it up as you stand, while still keeping the weight at leg-level.
Glider Hamstring Curls
Dig your heels in the gliders. Bridge your butt off the ground. Extend your legs out until you feel a nice stretch in the hamstring. Curl your feet back underneath your knees.
Hip Thrusts
Using a floor, bench or hip thrust machine, keep your shoulder blades on the ground. Dig your heels on the ground and thrust your hips up towards the ceiling.
Incline Walk
Your speed is whatever you can walk without holding onto the side rails.
RDL (Romanian Deadlifts)
A deadlift where you start with the dumbbells or barbell in a standing position. Keep the barbell or dumbbell close to your body as you bring it towards your knees. Make sure to push your hips back to feel a stretch in your hamstrings.
Squats
Drive your hips back as if you're sitting back on a chair. Make sure your knees are aligned with your feet.
Squat Jumps
Bend your knees. Make sure your knees are behind your toes. Jump straight up towards the ceiling. Carefully land. Repeat.
Total Alternating Lunges
Take a small step back with the right leg. Keep your weight in your front heel as you lower your right leg to the floor. Try to create a 90-degree angle with both knees. Stand up. Switch legs.
Total Lateral Band Walks
Take a mini band around your legs and keep them below your knees. Walk laterally.
Total Lateral Lunges
In a standing position, take a big step to the right. Push your hips back and make sure your right knee is behind your right toes. Keep your left leg straight. Push off the right leg into a standing position. Repeat on the left.
Total Monster Band Walks
Take a mini band around your legs and keep them below your knees. Right foot takes a wide step out towards the right side. Left food takes a wide step out towards the left side. Repeat forward and backwards.
Total Step Ups
Take a bench. Put your right foot on top of the bench and push up through your heel. Stand all the way up. Carefully step down. Repeat on the other side.
Walking Lunges
Take a small step forward with your right foot. Bend both knees to a 90-degree angle. Push off your right foot to a standing position. Repeat on the left side.
Your Leg Workout Challenge
Leg Challenge: Day 1
- 20 Total Lateral Band Walks
- 10 Squats
- 20 Total Alternating Lunges
- 10 Broad Jumps
Leg Challenge: Day 2
- 20 Total Monster Band Walks
- 10 Deadlifts (weight and equipment of choice)
- 20 Total Step Ups
- 10 Box Jumps (height of choice)
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Leg Challenge: Day 3
- Rest Day
Leg Challenge: Day 4
- 20 Total Lateral Band Walks
- 25 Hip Thrusts
- 10 Squats
- 20 Total Step Ups
- 10 Broad Jumps
Leg Challenge: Day 5
- 20 Total Monster Band Walks
- 10 RDL (Romanian Deadlifts)
- 20 Total Lateral Lunges
- 10 Glider Hamstring Curls (if you don’t have gliders, you can use a towel on a hardwood floor)
Leg Challenge: Day 6
- 25 Hip Thrusts
- 20 Walking Lunges
- 20 Squat Jumps
- 5- to 10-Minute Incline Walk at 8-15%
Leg Challenge: Day 7
- Rest Day
And repeat!