Break out those sundresses and short shorts!
It’s that time again—shorts, sundresses, and sunny days are calling. Our 7-day summer legs challenge is designed to boost confidence and target trouble zones, specifically in the thigh area. Beautifully toned and defined legs can now be yours 365 days a year! By performing the challenge as instructed (and following a clean-eating plan) we’ll show you how to slim saddlebags, reduce cellulite, and so much more! If you’ve been craving a fun, results-driven way to tone your legs in just a week, this challenge is for you. I’ve given it a little refresh to keep it exciting, effective, and totally doable—no gym required!
Why This Summer Legs Challenge Works
Our summer legs challenge is ultra-popular for several great reasons, including but not limited to:
- It’s comprised of effective, 30 minute or less workouts that easily fit into your busy day.
- The leg workouts require minimal equipment—all you need is your body and maybe a chair, making them easy to complete from anywhere!
- The daily structure keeps you consistent (and honest!)
How this Lower Body Exercise Challenge Works
This challenge consists of 7 workouts over the course of 7 days. The workouts will take 30 minutes or less to complete. Each day, the focus will shift slightly between glutes, hamstrings, quads, and calves to help you build a beautifully balanced lower body.
The routines below will be performed as circuits. Circuit training involves 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.
And remember, you’ll want to eat healthy in order to maximize results! We’ve got great healthy recipes and meal plans to choose from! Lets get to it!
Daily Circuit Workout Breakdown
Sunday
Complete 2 circuits:
- 50 Prisoner Squats
- 20 Power Jumping Jacks
- 30 Inner Thigh Lifts
- 25 Jump Squats
- 20 Walking Lunges
Rest 30 seconds before the next circuit.
Monday
Complete 3 circuits:
- 20 Stiff-Legged Deadlifts
- 20 Side Lunges
- 30 Jumping Jacks
- 20 Step-Ups
- 10 Walking Lunges
Rest 30 seconds before the next circuit.
Tuesday
Complete 3 circuits:
- 30 Side Lunges
- 20 Power Jumping Jacks
- 20 Stiff-Legged Deadlifts
- 25 Hip Bridges
- 25 Calf Raises
Rest 30 seconds before the next circuit.
Wednesday
Rest/Recover Day: Keep moving, spend 30 minutes walking, biking, or swimming. Don’t forget to stretch afterwards, too! We’d love for you to try our Full Body Yoga Flow for Beginners.
Thursday
Complete 4 circuits:
- 50 Prisoner Squats
- 20 Power Jumping Jacks
- 30 Inner Thigh Lifts
- 25 Jump Squats
- 20 Walking Lunges
Rest 30 seconds before the next circuit.
Friday
Complete 4 circuits:
- 20 Stiff-Leg Deadlifts
- 20 Side Lunges
- 30 Jumping Jacks
- 20 Step-Ups
- 10 Walking Lunges
Rest 30 seconds before the next circuit.
Saturday
Complete 4 circuits:
- 30 Side Lunges
- 20 Power Jumping Jacks
- 20 Stiff-Legged Deadlifts
- 25 Hip Bridges
- 25 Calf Raises
Rest 30 seconds before the next circuit.
My Tips to Keep You Going
Not only will these tips keep you going, but they’ll also help you get more out of your time and effort:
1. Warm-up first: 5 minutes of marching or light jogging gets your muscles ready.
2. Hydrate before and after—especially if you’re sweating!
3. Sneak in mini-moves: calf raises while brushing your teeth? Yes please.
4. Listen to your legs: sore muscles are normal—but sharp pain? Rest!
5. Want to increase the difficulty? Add in some resistance with dumbbells or bands!
6. Cheer each other on: Share your daily wins in the comments or tag @SkinnyMs on Instagram.
I did this challenge last year and loved the boost of confidence it gave me—those shorts suddenly felt a lot better! I’ve polished it up, added balance and recovery days, and remixed the order to make it more fun and effective. If you want stronger, toned, more confident legs, I’d love to have you do this with me 💕.
Post your favorite day, your sweaty selfie, or your new fave exercise in the comments.. Let’s keep each other accountable—and make these glutes (and quads!) feel the love.
More Awesome Lower Body Workouts and Programs
If you enjoyed this 7-day summer legs challenge and now know how to tone legs in a week, you might also like to try these lower body-slimming and toning routines!
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