Ultimate 30 day leg challenge that works like crazy
Today, you will discover how to tone your legs and thighs and build a firm butt with this 30-day leg challenge.
After 30 days, you will transition from a flat butt to a well-sculpted booty that you can bounce a quarter off.
But, before we get into the meat of the leg challenge, I would like to answer a few burning questions that might be going through your head right now.
Do 30-day challenges work?
30-day fitness challenges actually work because they have the potential to help you make exercise a habit, especially if you struggle with consistency.
Many people start their fitness journey to lose weight, but, along the way, it all starts to look like a maze because they usually don’t have a plan to follow and reach their goal weight.
So, to answer whether 30-day challenges work, the answer is yes. 30 day fitness workouts do work and can produce incredible results.
A well-designed 30-day fitness challenge will help you form healthier eating habits in addition to helping you develop exercise habits that stick.
And, if you want to see faster results from any 30-day workout challenge, you have to eat right, drink enough water, and get enough sleep.
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How long does it take to tone legs?
Okay, now you are excited about this 30-day leg challenge and seeing your body change. But how long does it take to tone legs, and can you tone your legs in a month?
According to the Mayo Clinic, doing 20-30 minutes of strength training at least 2 or 3 times a week should get you results.
It should take about 2 weeks of regular exercise at moderate intensity before you can start seeing small changes.
This quote helps explain how long it takes to see results from exercising:
It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice. Give it 12 weeks. Don’t QUIT!
30 day leg challenge that actually works
You can add weights from day 1 to make the workout more challenging. If you are a beginner, you should pace yourself and just use your body weight for exercises that don’t require weights.
Ultimately, your results will highly depend on your level of intensity, protein-rich diet, and consistency.
This is the list of equipment that you will need to do this 30-day leg workout:
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Day 1
- 10 Step-ups
- 10 squats
- 10 forward lunges
- 10 step-ups
- 10 squats
Day 2
- 10 skater hops
- 10 deadlifts
- 10 donkey kicks
- 10 skater hops
- 10 glute bridges
- 10 calf raises
Day 3
- 100 jump rope
Day 4
- 10 step ups
- 10 squats
- 10 forward lunges
- 10 step ups
- 10 squats
Day 5
- 10 skater hops
- 10 deadlifts
- 10 donkey kicks
- 10 skater hops
- 10 glute bridges
- 10 calf raises
Day 6
- 35 minutes of low-intensity cardio
Day 7
- Rest and recovery day
Day 8
- 12 Step-ups
- 12 squats
- 12 backward lunges
- 12 jump squats
- 12 side lunges
- 12 plie squats
- 12 squats
- 12 fire hydrants
Day 9
- 12 skater hops
- 12 deadlifts
- 12 donkey kicks
- 12 skater hops
- 12 glute bridges
- 12 calf raises
- 12 deadlifts
- 12 kettlebell swings
Day 10
- 30 minutes of low-intensity cardio
Day 11
- 12 Step ups
- 12 squats
- 12 backward lunges
- 12 jump squats
- 12 side lunges
- 12 plie squats
- 12 squats
- 12 fire hydrants
- 12 jump squats
Day 12
- 12 skater hops
- 12 deadlifts
- 12 donkey kicks
- 12 skater hops
- 12 glute bridges
- 12 calf raises
- 12 deadlifts
- 12 kettlebell swings
- 12 superman holds
Day 13
- Rest and recovery day
Day 14
- 200 jump rope
Day 15
- 15 Step ups
- 15 squats
- 16 backward lunges
- 15 jump squats
- 16 side lunges
- 15 plie squats
- 15 squats
- 16 fire hydrants
- 15 jump squats
Day 16
- 15 butt kicks
- 15 deadlifts
- 16 donkey kicks
- 15 butt kicks
- 15 deadlifts
- 15 glute bridges
- 15 calf raises
- 15 kettlebell swings
- 15 superman holds
Day 17
- 300 jump rope
Day 18
- Rest and recovery
Day 19
- 16 Step ups
- 16 squats
- 16 backward lunges
- 16 jump squats
- 16 side lunges
- 16 plie squats
- 16 squats
- 16 fire hydrants
- 16 jump squats
Day 20
- 20 butt kicks
- 20 deadlifts
- 20 donkey kicks
- 20 butt kicks
- 20 deadlifts
- 20 glute bridges
- 20 calf raises
- 20 kettlebell swings
- 20 superman holds
Day 21
- Rest and recovery
Day 22
- 20 butt kicks
- 20 weighted step-ups
- 20 dumbbell squats
- 20 walking lunges
- 20 jump squats
- 20 side lunges
- 20 goblet squats
- 20 dumbbell squats
- 20 fire hydrants
- 20 jump squats
Day 23
- 20 butt kicks
- 20 single leg deadlifts
- 20 donkey kicks
- 20 skater hops
- 20 deadlifts
- 20 glute bridges
- 20 calf raises
- 20 kettlebell swings
- 20 superman holds
- Day 24
- 350 jump rope
Day 25
- Rest and Recovery Day
Day 26
- 20 jump squats
- 10×3 glute bridges
- 24 weighted step-ups
- 10×3 dumbbell squats
- 10×3 backward lunges
- 20 jump squats
- 20 side lunges
- 10×3 goblet squats
- 15 bodyweight squats
- 10×3 fire hydrants
Day 27
- 20 skater hops
- 10×3 single leg deadlifts
- 10×3 donkey kicks
- 20 skater hops
- 10×3 deadlifts
- 10×3 glute bridges
- 8×3 calf raises
- 8×3 kettlebell swings
- 8×3 superman holds
Day 28
- Rest and Recovery day
Day 29
- 10×3 jump squats
- 12×3 glute bridges
- 24 weighted step-ups
- 10×3 dumbbell squats
- 10×3 lunges
- 10×3 jump squats
- 10×3 side lunges
- 10×3 goblet squats
- 15 jump squats
Day 30
- 20 skater hops
- 10×3 single leg deadlifts
- 10×3 donkey kicks
- 20 skater hops
- 10×3 deadlifts
- 10×3 glute bridges
- 10×3 calf raises
- 10×3 kettlebell swings
- 10×3 superman holds
How to do the exercises for the 30-day leg challenge
You can check how to do deadlifts and lunges in this quick leg workout routine that you can do anywhere.
How to do a basic squat
- Stand up, keeping your head and chest straight.
- Feet should be shoulder-width apart and toes slightly pointing outwards.
- Slowly lower your body as if you are about to sit in a chair. Lead the movement with your hips and not your legs.
- Your thighs should be parallel to the floor. Maintain your pace as you push yourself up using the glutes. Always remember to maintain a straight back throughout the repetition.
How to do plie squats (sumo squats)
- Stand up straight. Your feet wider than your shoulder width, and your toes and knees are pointed outwards.
- Lower your body as you would with a normal squat, making sure that your core remains engaged as you go down and come up.
How to do jump squats
- Stand up, keeping your head and chest straight.
- Feet should be shoulder-width apart and toes slightly pointing outwards.
- Lower yourself as if you were doing a traditional squat.
- As soon as your thighs are parallel to the ground, jump off the ground as high as you can while maintaining proper form.
- Drop down softly and repeat.
How to do a superman holds
- Lie on your tummy, and extend your arms and legs.
- Squeeze your butt as you lift your thighs and arms off the floor.
- Hold the position for 3-5 seconds and then bring your body back down and repeat.
How to do glute bridges
- Lie flat on the back, keeping hips shoulder-width apart, and plant your feet on the ground.
- Spread your arms out or keep them close to your body for stability and squeeze your butt as you lift your hips off the ground.
- Hold the bridge position for 2-5 seconds, and then lower your hips back to the floor to repeat the movement.
How to do calf raises at home without the gym machine
- Stand up straight.
- Engage your core as you lift yourself using the balls of your feet (as if you were wearing high heels). Squeeze your calves and hold for 2 seconds before lowering your feet.
- To make the exercise harder, you can add extra weight by holding a dumbbell in each hand and placing it on top of your shoulders or straight down.
How to do donkey kicks
- Get on all fours, engage your core, and maintain a straight line from your neck to your tailbone.
- Lift one leg at a 90-degree angle and kick your foot towards the roof. A variation of the donkey kick is kicking up not at an angle but with a straight leg while squeezing your butt.
- Always remember to control the movement as you kick and never swing your leg.
References
Del Vecchio, Luke. (2018). The health and performance benefits of the squat, deadlift, and bench press. MOJ Yoga & Physical Therapy. 3. 10.15406/mojypt.2018.03.00042.
Disclaimer
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Fitness Chat offers health, fitness, and nutritional information and is designed for educational purposes only. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately.
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.