Long & Lean, Lower Body Challenge

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It takes more than just strength training or cardio alone, to build a long and lean lower body. This lower body challenge incorporates both of these key elements, to help you build the legs and booty that you’ve always dreamed of!

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The strength training exercises will shape and tone the muscles of your lower body, while the high-intensity cardio moves will melt the excess fat to reveal what lies beneath! This challenge will target your calves, quadriceps, hamstrings, glutes, and even your lower abdominal muscles! After every strength move, you will find a heart-pumping exercise that will increase calorie burn.

This long & lean, lower body challenge requires just a few pieces of equipment, making it easy to perform at the gym or from the comfort of your own home. It will take 10-30 minutes to perform, depending on what you have time for! A great workout does not need to take up a large portion of your day. This challenge is the perfect example of that!

Along with performing an effective workout routine, you must maintain a clean diet in order to shed excess fat.

Try our 7-Day Clean-Eating Survival Guide for Beginners.

The Lower Body Challenge

What you need: Interval timer / box or step / one pair of dumbbells / yoga mat or towel

What to do: Depending on your fitness level, set your interval timer to the amount of time provided. Complete the designated number of reps for each exercise. Perform the exercises in circuit-style, moving from one to the next, with as little rest in-between as possible. Complete as many rounds as possible within your designated time limit. Each time you perform this routine, try to get a little farther! Complete this routine up to 3 times per week.

We’ve included instructional videos for each exercise at the bottom of this post.

Beginner: Set your timer for 10 minutes

Intermediate: Set your timer for 20 minutes.

Advanced: Set your timer for 30 minutes.

  • 20 Alternating Step-Ups

  • 10 Single-Leg Deadlifts (Per Leg)

  • 20 Alternating Side Lunges

  • 20 Alternating Walking Lunges

  • 40 Alternating High Knees

  • 20 Standing Calf Raise

  • 20 Squat Pulse

  • 10 Jump Squats

  • 20 Flutter Kicks

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Instructional Videos

Step-Ups

Single-Leg Deadlifts

Side Lunges

Walking Lunges

High Knees

Standing Calf Raise

Squat Pulse

Jump Squats

Flutter Kicks

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Are you up for the lower body challenge? If you’re new to exercise, start with the beginner level. 10 minutes of interval training can go a long way! As you progress, step it up to 20 and even 30 minutes. You will feel healthier, happier, and full of energy!

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