{"id":5201,"date":"2021-12-01T14:40:45","date_gmt":"2021-12-01T14:40:45","guid":{"rendered":"https:\/\/www.fitnesschat.co\/?p=5201"},"modified":"2023-12-20T20:50:34","modified_gmt":"2023-12-20T20:50:34","slug":"30-day-leg-challenge-that-works-like-crazy","status":"publish","type":"post","link":"https:\/\/www.fitnesschat.co\/30-day-leg-challenge-that-works-like-crazy\/","title":{"rendered":"Ultimate 30 day leg challenge that works like crazy"},"content":{"rendered":"<p>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.<!--more--><\/p>\n<h2><strong>Do 30 day challenges work?<\/strong><\/h2>\n<p>30 day fitness challenges actually work because <strong>they have the potential to help you make exercise a habi<\/strong>t, 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\u2019t have a plan that they can follow and reach the goal weight.<\/p>\n<p>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.&nbsp; 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.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5208\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/best-30-day-leg-challenge-at-home-1-scaled.jpg\" alt=\"best 30 day leg challenge at home \" width=\"1195\" height=\"2560\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/best-30-day-leg-challenge-at-home-1-scaled.jpg 1195w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/best-30-day-leg-challenge-at-home-1-140x300.jpg 140w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/best-30-day-leg-challenge-at-home-1-478x1024.jpg 478w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/best-30-day-leg-challenge-at-home-1-768x1646.jpg 768w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/best-30-day-leg-challenge-at-home-1-717x1536.jpg 717w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/best-30-day-leg-challenge-at-home-1-956x2048.jpg 956w\" sizes=\"(max-width: 1195px) 100vw, 1195px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Do squats get rid of cellulite?<\/strong><\/h3>\n<p>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 <a href=\"https:\/\/medcraveonline.com\/MOJYPT\/the-health-and-performance-benefits-of-the-squat-deadlift-and-bench-press.html\">proven to strengthen the entire lower body<\/a>, reduce age-related diseases and build lean muscle when performed correctly.<\/p>\n<p>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 \u2018toned look.\u2019<\/p>\n<p><strong>You might also like:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.fitnesschat.co\/30-day-ab-challenge-for-beginners-that-works\/\">30 day ab challenge for beginners that works<\/a><\/li>\n<li><a href=\"https:\/\/www.fitnesschat.co\/workout-routines-for-beginners\/\">30-day fat burning workout routines for beginners<\/a><\/li>\n<li><a href=\"https:\/\/www.fitnesschat.co\/30-day-arm-challenge-with-weights\/\">30 day arm challenge to get rid of batwings {with weights}<\/a><\/li>\n<li><a href=\"https:\/\/www.fitnesschat.co\/summer-workout-plan\/\">8 week summer body workout plan<\/a><\/li>\n<li><a href=\"https:\/\/www.fitnesschat.co\/how-to-workout-at-home\/\">How to workout at home + best home gym workout plan<\/a><\/li>\n<li><a href=\"https:\/\/www.fitnesschat.co\/ab-exercises-for-beginners\/\">How to lose belly fat \u2013 5 ab exercises for beginners<\/a><\/li>\n<\/ul>\n<h2>How long does it take to tone legs?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5203\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-results.jpg\" alt=\"30 day leg challenge results\" width=\"2000\" height=\"1952\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-results.jpg 2000w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-results-300x293.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-results-1024x999.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-results-768x750.jpg 768w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-results-1536x1499.jpg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/p>\n<p>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 <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670?pg=2\">training at least 2 or 3 times a week should get you results<\/a>.<\/p>\n<p>It should take you about 2 weeks of regular exercise at moderate intensity before you can start seeing small changes.<br \/>\nThis quote helps explain how long it takes to see results from exercising- \u201cIt 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\u2019t QUIT!\u201d<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5204 size-large\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/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.-Dont-QUIT-1-1024x1024.jpg\" alt=\"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\u2019t QUIT!\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/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.-Dont-QUIT-1-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/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.-Dont-QUIT-1-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/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.-Dont-QUIT-1-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/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.-Dont-QUIT-1-768x768.jpg 768w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/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.-Dont-QUIT-1.jpg 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><strong>30 day leg challenge that delivers insane results<\/strong><\/h2>\n<p>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\u2019t require weights.<\/p>\n<p>Ultimately, your results will highly depend on your level of intensity, protein-rich diet, and consistency.<\/p>\n<p>This is the list of equipment that you will need to do this 30-day leg workout:<\/p>\n<p><a href=\"https:\/\/www.amazon.com\/s?k=kettlebells&amp;crid=2451TCTC3W77F&amp;sprefix=kettle%2Caps%2C433&amp;linkCode=ll2&amp;tag=fitnesschat-20&amp;linkId=cb57a8542ee321196fd4f792934ff10e&amp;language=en_US&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"nofollow noopener\"><strong>A kettlebell<\/strong><\/a><\/p>\n<p><strong><a href=\"https:\/\/www.amazon.com\/AmazonBasics-Neoprene-Workout-Dumbbell-Weights\/dp\/B01LR5SM74?crid=3OTX4U0REI9W&amp;keywords=dumbbell%2Bsets&amp;qid=1638297875&amp;sprefix=DUMB%2Caps%2C471&amp;sr=8-7&amp;th=1&amp;linkCode=ll1&amp;tag=fitnesschat-20&amp;linkId=e6c1ed4ff25bd29e015a9e55a426c598&amp;language=en_US&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"nofollow noopener\">Set of dumbbells<\/a>&nbsp;<\/strong><\/p>\n<p><a href=\"https:\/\/www.amazon.com\/AmazonBasics-Extra-Thick-Exercise-Carrying\/dp\/B01LP0U5X0?keywords=Yoga%2Bmat&amp;qid=1638298101&amp;sr=8-8&amp;th=1&amp;linkCode=ll1&amp;tag=fitnesschat-20&amp;linkId=1638459e596f9d27d6ac6a83ff1131f6&amp;language=en_US&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"nofollow noopener\"><strong>Yoga mat<\/strong><\/a>&nbsp;<\/p>\n<p><strong>You might also like:<\/strong><\/p>\n<p><a href=\"https:\/\/www.fitnesschat.co\/10-best-squat-proof-leggings\/\">8 Best Squat Proof Leggings (for Every Body Type)<\/a><\/p>\n<h4><strong>Day 1<\/strong><\/h4>\n<p>10 Step-ups<\/p>\n<p>10 squats<\/p>\n<p>10 forward lunges<\/p>\n<p>10 step-ups<\/p>\n<p>10 squats<\/p>\n<h4><strong>Day 2<\/strong><\/h4>\n<p>10 skater hops<\/p>\n<p>10 deadlifts<\/p>\n<p>10 donkey kicks<\/p>\n<p>10 skater hops<\/p>\n<p>10 glute bridges<\/p>\n<p>10 calf raises<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5206\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-before-and-after-2.jpg\" alt=\"30 day leg challenge before and after\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-before-and-after-2.jpg 1080w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-before-and-after-2-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-before-and-after-2-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-before-and-after-2-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-before-and-after-2-768x768.jpg 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<h4><strong>Day 3<\/strong><\/h4>\n<p>100 jump rope<\/p>\n<p><strong>Day 4<\/strong><\/p>\n<p>10 step ups<\/p>\n<p>10 squats<\/p>\n<p>10 forward lunges<\/p>\n<p>10 step ups<\/p>\n<p>10 squats<\/p>\n<p><strong>Day 5<\/strong><\/p>\n<p>10 skater hops<\/p>\n<p>10 deadlifts<\/p>\n<p>10 donkey kicks<\/p>\n<p>10 skater hops<\/p>\n<p>10 glute bridges<\/p>\n<p>10 calf raises<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5209\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-dostep-ups-1.jpg\" alt=\"how to do step ups\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-dostep-ups-1.jpg 1080w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-dostep-ups-1-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-dostep-ups-1-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-dostep-ups-1-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-dostep-ups-1-768x768.jpg 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><strong>Day 6<\/strong><\/p>\n<p>35 minutes of low-intensity cardio<\/p>\n<p><strong>Day 7 <\/strong><\/p>\n<p>REST<\/p>\n<p><strong>Day 8<\/strong><\/p>\n<p>12 Step-ups<\/p>\n<p>12 squats<\/p>\n<p>12 backward lunges<\/p>\n<p>12 jump squats<\/p>\n<p>12 side lunges<\/p>\n<p>12 plie squats<\/p>\n<p>12 squats<\/p>\n<p>12 fire hydrants<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5212\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-plie-squats-1.jpg\" alt=\"how to do plie squats\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-plie-squats-1.jpg 1080w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-plie-squats-1-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-plie-squats-1-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-plie-squats-1-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-plie-squats-1-768x768.jpg 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Day 9<\/strong><\/p>\n<p>12 skater hops<\/p>\n<p>12 deadlifts<\/p>\n<p>12 donkey kicks<\/p>\n<p>12 skater hops<\/p>\n<p>12 glute bridges<\/p>\n<p>12 calf raises<\/p>\n<p>12 deadlifts<\/p>\n<p>12 kettlebell swings<\/p>\n<p><strong>Day 10<\/strong><\/p>\n<p>30 minutes low-intensity cardio<\/p>\n<p><strong>Day 11<\/strong><\/p>\n<p>12 Step ups<\/p>\n<p>12 squats<\/p>\n<p>12 backward lunges<\/p>\n<p>12 jump squats<\/p>\n<p>12 side lunges<\/p>\n<p>12 plie squats<\/p>\n<p>12 squats<\/p>\n<p>12 fire hydrants<\/p>\n<p>12 jump squats<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5210\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-deadlifts-2-1.jpg\" alt=\"how to do deadlifts for 30 day leg challenge\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-deadlifts-2-1.jpg 1080w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-deadlifts-2-1-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-deadlifts-2-1-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-deadlifts-2-1-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-deadlifts-2-1-768x768.jpg 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><strong>Day 12<\/strong><\/p>\n<p>12 skater hops<\/p>\n<p>12 deadlifts<\/p>\n<p>12 donkey kicks<\/p>\n<p>12 skater hops<\/p>\n<p>12 glute bridges<\/p>\n<p>12 calf raises<\/p>\n<p>12 deadlifts<\/p>\n<p>12 kettlebell swings<\/p>\n<p>12 superman holds<\/p>\n<p><strong>Day 13<\/strong><\/p>\n<p>REST<\/p>\n<p><strong>Day 14<\/strong><\/p>\n<p>200 jump rope<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5202\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-1-scaled.jpg\" alt=\"30 day leg challenge that works\" width=\"1280\" height=\"2560\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-1-scaled.jpg 1280w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-1-150x300.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-1-512x1024.jpg 512w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-1-768x1536.jpg 768w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-leg-challenge-1-1024x2048.jpg 1024w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<p><strong>Day 15<\/strong><\/p>\n<p>15 Step ups<\/p>\n<p>15 squats<\/p>\n<p>16 backward lunges<\/p>\n<p>15 jump squats<\/p>\n<p>16 side lunges<\/p>\n<p>15 plie squats<\/p>\n<p>15 squats<\/p>\n<p>16 fire hydrants<\/p>\n<p>15 jump squats<\/p>\n<p><strong>Day 16<\/strong><\/p>\n<p>15 butt kicks<\/p>\n<p>15 deadlifts<\/p>\n<p>16 donkey kicks<\/p>\n<p>15 butt kicks<\/p>\n<p>15 deadlifts<\/p>\n<p>15 glute bridges<\/p>\n<p>15 calf raises<\/p>\n<p>15 kettle bell swings<\/p>\n<p>15 superman holds<\/p>\n<p><strong>Day 17<\/strong><\/p>\n<p>300 jump rope<\/p>\n<p><strong>Day 18<\/strong><\/p>\n<p>REST<\/p>\n<p><strong>Day 19<\/strong><\/p>\n<p>16 Step ups<\/p>\n<p>16 squats<\/p>\n<p>16 backward lunges<\/p>\n<p>16 jump squats<\/p>\n<p>16 side lunges<\/p>\n<p>16 plie squats<\/p>\n<p>16 squats<\/p>\n<p>16 fire hydrants<\/p>\n<p>16 jump squats<\/p>\n<p><strong>Day 20<\/strong><\/p>\n<p>20 butt kicks<\/p>\n<p>20 deadlifts<\/p>\n<p>20 donkey kicks<\/p>\n<p>20 butt kicks<\/p>\n<p>20 deadlifts<\/p>\n<p>20 glute bridges<\/p>\n<p>20 calf raises<\/p>\n<p>20 kettle bell swings<\/p>\n<p>20 superman holds<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5213\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-donkey-kicks-1.jpg\" alt=\"how to do donkey kicks\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-donkey-kicks-1.jpg 1080w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-donkey-kicks-1-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-donkey-kicks-1-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-donkey-kicks-1-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-donkey-kicks-1-768x768.jpg 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><strong>Day 21<\/strong><\/p>\n<p>REST<\/p>\n<p><strong>Day 22<\/strong><\/p>\n<p>20 butt kicks<\/p>\n<p>20 weighted step ups<\/p>\n<p>20 dumbbell squats<\/p>\n<p>20 walking lunges<\/p>\n<p>20 jump squats<\/p>\n<p>20 side lunges<\/p>\n<p>20 goblet squats<\/p>\n<p>20 dumbbell squats<\/p>\n<p>20 fire hydrants<\/p>\n<p>20 jump squats<\/p>\n<p><strong>Day 23<\/strong><\/p>\n<p>20 butt kicks<\/p>\n<p>20 single leg deadlifts<\/p>\n<p>20 donkey kicks<\/p>\n<p>20 skater hops<\/p>\n<p>20 deadlifts<\/p>\n<p>20 glute bridges<\/p>\n<p>20 calf raises<\/p>\n<p>20 kettle bell swings<\/p>\n<p>20 superman holds<\/p>\n<p>Day 24<\/p>\n<p>350 jump rope<\/p>\n<p><strong>Day 25<\/strong><\/p>\n<p>REST<\/p>\n<p><strong>Day 26<\/strong><\/p>\n<p>20 jump squats<\/p>\n<p>10&#215;3 glute bridges<\/p>\n<p>24 weighted step ups<\/p>\n<p>10&#215;3 dumbbell squats<\/p>\n<p>10&#215;3 backward lunges<\/p>\n<p>20 jump squats<\/p>\n<p>20 side lunges<\/p>\n<p>10&#215;3 goblet squats<\/p>\n<p>15 bodyweight squats<\/p>\n<p>10&#215;3 fire hydrants<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5214\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-scaled.jpg\" alt=\"how to do glute bridges\" width=\"2560\" height=\"2560\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-scaled.jpg 2560w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-768x768.jpg 768w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-1536x1536.jpg 1536w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-glute-bridges-2048x2048.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p><strong>Day 27<\/strong><\/p>\n<p>20 skater hops<\/p>\n<p>10&#215;3 single leg deadlifts<\/p>\n<p>10&#215;3 donkey kicks<\/p>\n<p>20 skater hops<\/p>\n<p>10&#215;3 deadlifts<\/p>\n<p>10&#215;3 glute bridges<\/p>\n<p>8&#215;3 calf raises<\/p>\n<p>8&#215;3 kettlebell swings<\/p>\n<p>8&#215;3 superman holds<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5215\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-lunges-1.jpg\" alt=\"how to do lunges\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-lunges-1.jpg 1080w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-lunges-1-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-lunges-1-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-lunges-1-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/how-to-do-lunges-1-768x768.jpg 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p><strong>Day 28 <\/strong><\/p>\n<p>REST<\/p>\n<p><strong>Day 29<\/strong><\/p>\n<p>10&#215;3 jump squats<\/p>\n<p>12&#215;3 glute bridges<\/p>\n<p>24 weighted step ups<\/p>\n<p>10&#215;3 dumbbell squats<\/p>\n<p>10&#215;3 lunges<\/p>\n<p>10&#215;3 jump squats<\/p>\n<p>10&#215;3 side lunges<\/p>\n<p>10&#215;3 goblet squats<\/p>\n<p>15 jump squats<\/p>\n<p><strong>Day 30<\/strong><\/p>\n<p>20 skater hops<\/p>\n<p>10&#215;3 single leg deadlifts<\/p>\n<p>10&#215;3 donkey kicks<\/p>\n<p>20 skater hops<\/p>\n<p>10&#215;3 deadlifts<\/p>\n<p>10&#215;3 glute bridges<\/p>\n<p>10&#215;3 calf raises<\/p>\n<p>10&#215;3 kettlebell swings<\/p>\n<p>10&#215;3 superman holds<\/p>\n<h2><strong>How to do the exercises for the 30 day leg challenge<\/strong><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5217\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-legs-challenge-1-scaled.jpg\" alt=\"30-day legs challenge\" width=\"1205\" height=\"2560\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-legs-challenge-1-scaled.jpg 1205w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-legs-challenge-1-141x300.jpg 141w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-legs-challenge-1-482x1024.jpg 482w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-legs-challenge-1-768x1632.jpg 768w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-legs-challenge-1-723x1536.jpg 723w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/30-day-legs-challenge-1-964x2048.jpg 964w\" sizes=\"(max-width: 1205px) 100vw, 1205px\" \/><\/p>\n<p>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.<\/p>\n<p>You can check how to do deadlifts and lunges in this <strong><a href=\"https:\/\/www.fitnesschat.co\/killer-leg-workout-plan\/\">quick leg workout routine that you can do anywhere<\/a>.<\/strong><\/p>\n<h3><strong>How to do a traditional squat<\/strong><\/h3>\n<p>Stand up, keeping your head and chest straight.<\/p>\n<p>Feet should be shoulder-width apart and toes slightly pointing outwards.<\/p>\n<p>Slowly lower your body as if you are about to sit in a chair. Lead the movement using your hips and not your legs.<\/p>\n<p>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.<\/p>\n<h3><strong>How to do plie squats (sumo squats)<\/strong><\/h3>\n<p>Stand up straight. Your feet wider than your shoulder width, and toes and knees pointed outwards.<\/p>\n<p>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.<\/p>\n<h3><strong>How to do jump squats<\/strong><\/h3>\n<p>Stand up, keeping your head and chest straight.<\/p>\n<p>Feet should be shoulder-width apart and toes slightly pointing outwards.<\/p>\n<p>Lower yourself as if you were doing a traditional squat.<\/p>\n<p>As soon as your thighs are parallel to the ground, jump off the ground as high as you can while maintaining proper form.<\/p>\n<p>Dropdown softly and repeat.<\/p>\n<h3><strong>How to do superman holds<\/strong><\/h3>\n<p>Lie on your tummy, and extend your arms and legs.<\/p>\n<p>Squeeze your butt as you lift your thighs and arms off the floor.<\/p>\n<p>Hold the position for 3-5 seconds and then bring your body back down and repeat.<\/p>\n<h3><strong>How to do glute bridges<\/strong><\/h3>\n<p>Lie flat on the back, keeping hips shoulder-width apart, and plant your feet on the ground.<\/p>\n<p>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.<\/p>\n<p>Hold the bridge position for 2-5 seconds, and then lower your hips back to the floor to repeat the movement.<\/p>\n<h3><strong>How to do calf raises at home without the gym machine<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5218\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/How-to-do-calf-raises-at-home-without-the-gym-machine-1.jpg\" alt=\"How to do calf raises at home without the gym machine\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/How-to-do-calf-raises-at-home-without-the-gym-machine-1.jpg 1080w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/How-to-do-calf-raises-at-home-without-the-gym-machine-1-300x300.jpg 300w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/How-to-do-calf-raises-at-home-without-the-gym-machine-1-1024x1024.jpg 1024w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/How-to-do-calf-raises-at-home-without-the-gym-machine-1-150x150.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/12\/How-to-do-calf-raises-at-home-without-the-gym-machine-1-768x768.jpg 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/p>\n<p>Stand up tall.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p><strong>How to do donkey kicks<\/strong><\/p>\n<p>Get on all fours, engage your core and maintain a straight line from your neck to your tailbone.<\/p>\n<p>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.<\/p>\n<p>Always remember to control the movement as you kick and never swing your leg.<\/p>\n<p>&nbsp;<\/p>\n<p>References<\/p>\n<p>Del Vecchio, Luke. (2018). The health and performance benefits of the squat, deadlift, and bench press. MOJ Yoga &amp; Physical Therapy. 3. 10.15406\/mojypt.2018.03.00042.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8230; <a title=\"Ultimate 30 day leg challenge that works like crazy\" class=\"read-more\" href=\"https:\/\/www.fitnesschat.co\/30-day-leg-challenge-that-works-like-crazy\/\" aria-label=\"More on Ultimate 30 day leg challenge that works like crazy\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":5276,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"disable-jtr":false,"footnotes":""},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ultimate 30 day leg challenge that works like crazy<\/title>\n<meta name=\"description\" content=\"Discover how to tone legs and thighs and build a firm butt with this 30 day leg challenge. 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