Ultimate 30 day leg challenge that works like crazy

Discover how to tone legs and thighs and build a firm butt with this 30 day leg challenge. After 30 days, you go 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. Lots of 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 that they can follow and reach the goal weight.

So, to answer whether 30 day challenges work, the answer is yes, they do. 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 ensure that your diet is healthy and balanced and that you are drinking enough water and getting enough sleep.

best 30 day leg challenge at home

 

Do squats get rid of cellulite?

This 30-day leg challenge includes lots of squats because of the many health benefits that doing squats brings to the table. Simple bodyweight squats have proven to strengthen the entire lower body, reduce age-related diseases and build lean muscle when performed correctly.

If you are prone to cellulite, incorporating squats into a workout plan can do wonders to the back of the legs and bum, where cellulite mostly tends to sit. While you cannot completely get rid of cellulite on thighs and bum, or spot-reduce fat, you can improve the appearance of cellulite. Squats and other exercises that hit hamstrings, quads, and glutes work together to reduce the body fat percentage and build lean muscle, which will ultimately give you that ‘toned look.’

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How long does it take to tone legs?

30 day leg challenge results

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 you 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!”

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 delivers insane results

You have the option to add weights from day 1 if you want to make the workout more challenging. If you are a complete 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:

A kettlebell

Set of dumbbells 

Yoga mat 

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

30 day leg challenge before and after

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

 

how to do step ups

Day 6

35 minutes low-intensity cardio

Day 7

REST

Day 8

12 Step-ups

12 squats

12 backward lunges

12 jump squats

12 side lunges

12 plie squats

12 squats

12 fire hydrants

how to do plie squats

 

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 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

how to do deadlifts for 30 day leg challenge

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

Day 14

200 jump rope

30 day leg challenge that works

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 kettle bell swings

15 superman holds

Day 17

300 jump rope

Day 18

REST

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 kettle bell swings

20 superman holds

how to do donkey kicks

Day 21

REST

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 kettle bell swings

20 superman holds

Day 24

350 jump rope

Day 25

REST

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

how to do glute bridges

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

how to do lunges

Day 28

REST

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

30-day legs challenge

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.

You can check how to do deadlifts and lunges in this quick leg workout routine that you can do anywhere.

How to do a traditional 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 using 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 toes and knees pointed outwards.

Lower your body as you would if you were doing 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.

Dropdown softly and repeat.

How to do 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

How to do calf raises at home without the gym machine

Stand up tall.

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 them 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.

 

 

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.

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