7-Day Summer Legs Challenge

Beautifully toned and defined legs can now be yours 365 days a year!  The Summer Legs Challenge is designed for 7 days, but you’ll want to continue the workouts below 1-2 times each week, or choose from numerous leg routines at Skinnyms.com, in order to achieve optimal results.  Any of the routines below can be done at home or the gym.

The Summer 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 and following a clean-eating plan.

As with all the Summer Challenges (Abs, Arms, Butt),  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 Summer Legs 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. Avoid junk food and fast food.

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

5. Eat smaller portions, about the size of your fist.  We eat 5-6 small meals each day and never have hunger pangs. Check out the Skinny Plate Challenge for more tips.

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

Equipment Needed: a yoga type mat or soft surface for floor routines, a kitchen chair for stability, one set of light dumbbells, either a flat bench or approximately a 12″ step or stable box for step-ups, and an interval timer. Below you’ll find video demos for all the exercises. It’s very important that you watch each video to understand the correct form for each exercise.

What to Do: 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.

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

Monday

Complete 3 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
10 Seconds Rest
12 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 Seconds

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

Wednesday

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

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

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
10 Seconds Rest
12 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 Seconds

Saturday

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-Leg Deadlifts,
while holding two dumbbells
Rest 10 Seconds
15 Gengis Khan
Rest 30 Seconds

BONUS: PILATES THIGH SLIMMING WORKOUT (optional)- Perform this Workout if you would like a Wednesday Routine.

Prisoner squats

Power Jumping Jacks

Inner Thigh Lift

Forward Skaters

Jump Squats

Walking Lunges

Stiff-Legged Deadlifts

Side Lunges

Jumping Jacks

Step-Ups

Spartan Bows

Gengis Khan

IMPORTANT: This challenge is for 7 days only. Following the 7 day challenge, feel free to use any of the workouts but keep in mind each major muscle group should be worked out 1 to 2 times weekly, with 2-3 days rest in between.

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

34 Comments on "7-Day Summer Legs Challenge"

  1. Jazz  July 9, 2013

    The butt challenge was so much easier than this one, which is murdering me (and I'm only on day 3!) I'm also running 3 days a week now so I hope I'm not overdoing it.

    Reply
  2. Kenisha  July 14, 2013

    Hi!I would like to know what can substitute the light dumbbells because I only have the heavy ones.Thank you.

    Reply
    • Skinny Ms.  July 15, 2013

      Kenisha, Your body weight will work for many of the exercises. There is no real substitute for dumbbells. Can you purchase a set of light ones?

      Reply
    • Guest  September 27, 2013

      Hi. Try try 2 small bottles of water.

      Reply
  3. Terry  July 15, 2013

    Hi. I like this idea of a challenge, but is it too intense? I can run a 10k but I can barely get through the power jumping jacks. Just wondering.

    Reply
    • Skinny Ms.  July 16, 2013

      Terry, It is intense! How difficult will depend on your fitness level. Running and performing other types of lower body workouts, target muscles differently. I would recommend spreading out the challenge over 2-3 weeks in order to get your muscles prepared.

      Reply
  4. Iman  September 16, 2014

    Do you really see a result in 7 days or not, even if you have a pear body shape??

    Reply
    • SkinnyMs  September 18, 2014

      lman, You will see some results, yes. This is more of a jumpstart. Continue doing some of the exercises to see more progress.

      Reply
  5. Gai  January 3, 2015

    Do you just do this workout only for the week, or can you incorporate the other 7 day challenges too?

    Reply
    • SkinnyMs  January 5, 2015

      Gal, You can incorporate one other challenge, such as a cardio challenge or an arms challenge.

      Reply
  6. Kaitlyn Lee  August 8, 2015

    hi! I wanted to ask
    if i did this challenge for two weeks would i see some results at all?
    i will also be cleansing during this time

    Reply
    • SkinnyMs  August 10, 2015

      While it may take longer than two weeks to see a noticeable difference when you look in the mirror, the results will be taking place in the inside much sooner than that. You will feel stronger, your energy levels will increase, and your body will be more effective at burning fat and calories. The key is to be consistent over time.

      Reply
  7. mindy  December 19, 2015

    Love this wbsite.

    Reply
  8. Asia  February 22, 2016

    wanted to ask
    I have a big party coming up in about 2 weeks
    Do you think this workout + healthy eating would slim down the inner part of my thighs by then, but still keep the outer shape of it?
    Thanks <33

    Reply
    • Gale Compton  February 23, 2016

      Hey Asia, It certainly is worth doing the workout for the next two weeks. Be sure to eat clean and eat on salad size plates. Also, drink lots of water. We’ve had lots of positive feedback with all of our summer workout challenges. After your party, find a workout program that works for you. You’ll find tons of excellent programs on our site. Keep us posted on your progress. 🙂

      Reply
  9. Denise  April 10, 2016

    Hello, will this weekly routine bulky up my legs or it will only tone them and make them slimmer? I am struggling with my inner and outer thigh fat…

    Reply
    • Melissa Bump  April 11, 2016

      Denise, It should tone them and make them slimmer.

      Reply
  10. Astrid  May 24, 2016

    Hello,
    On my second day because i started yesterday. It’s challenging with the aore muscles but great workout. I plan to skip the rest day, will i be pushing it?

    Reply
    • Kym Votruba  May 25, 2016

      Rest is important to include in a fitness routine because it allows muscles time to recover and repair themselves so that they become stronger and better able to support a more active lifestyle. If you are experiencing any muscle fatigue at all, we would not recommend skipping the rest day. This could damage your muscle fibers more or cause injury. This would derail your progress by more than one day.

      Reply
  11. Tina  July 30, 2016

    Is there an alternative for the jumping if you have bad knees?

    Reply
    • Gale Compton  July 31, 2016

      Tina, Just choose one of the non-jumping exercises listed and sub in for the jumping ones. 🙂

      Reply
  12. Lola  August 14, 2016

    How many calories does the workout burn? I love it!

    Reply
    • Gale Compton  August 15, 2016

      Lola, That’s going to depend on the individual based on many variables, for example, height, weight, sex, etc..

      Reply
  13. Lola  August 14, 2016

    How many calories does this workout burn per day?
    Just did day 1 and omg it burns goood 😀

    Reply
  14. Africa  December 26, 2016

    Hi, I’m quite self conscious about my thigh fat and I’d like to get rid of it ASAP. Will the results show clearly after 1week?

    Reply
    • Gale Compton  December 26, 2016

      Africa,

      Everyone is different and the results depend on numerous factors, for example, current weight, diet (clean eating is important), age, etc..
      First, focus on eating a healthy diet, for example, fresh veggies, fruits, lean protein, nuts, legumes, and drinking lots of water.
      Second, after completing the 7-Day Challenge, continue working out and doing some of the HIIT challenges on the site. You’re on the right track! 🙂
      Here’s a favorite plan among many of our readers: http://skinnyms.com/slim-down-with-the-walkrun-plan/

      Reply
  15. sarah  March 14, 2017

    what is a good alternative to the step up ,i dont have tat equipment at home?

    Reply
  16. Sarah C  March 18, 2017

    I have jiggly chub thighs n jiggly butt that I’m starting to lose the nice shape of, what can I do to tone n lift my butt n tone my thighs asap? Ps.. I’ve never had luck in toning these areas! I’ve always had thicker butt n thighs n smaller waist, But I tend to lose interest if I don’t see results in a minimal amount of time. PLEASE HELP ! Depression has caused a Lil weight gain n my husband isn’t as interested n we’ve only been married over a year!

    Reply
  17. Ulkar  August 10, 2017

    hi I’m going to a beach party in 8 days and i was wondering if this 7 day workout will help me get rid of my inner thigh fat and give me thigh gap

    Reply
    • Gale Compton  August 10, 2017

      Give it a try and let us know. Everyone is different and the results will vary.

      Reply

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