The 30-Day Leg Challenge 💪 Makes A Good Leg Workout💙

 The 30-Day Leg Challenge

What Makes A Good Leg Workout?💪💙

Simplicity is the main ingredient of this 30 day leg slimming challenge. Keeping the workouts simple makes the challenge easier to stick to, and guarantees results after a month. 

Leg workouts can be split into two sections: quads (front of thighs) and hamstrings (back of thighs). Quads are large muscles that give your legs their strength while hamstrings do more to increase flexibility (2). Mixing these up with squats, lunges, and leg curls will allow you to gain size as well as flexibility. All of these exercises should be done with weights unless otherwise specified. It’s important to master the moves first so that your form is correct. Then, you can increase the intensity using different variations of each exercise. 

15 MIN AT HOME LEG/BUTT/THIGH WORKOUT (No Equipment)

The workouts in this challenge starts with a squat movement, progresses to a hip-hinge movement, and ends with a single-leg movement. The reps increase with each day. You also have rest days to allow for muscle recovery (1).

Today is Day 1 of the 30 Days of Leg Day At Home Without Equipment Program! No equipment is needed for this entire program. The workout of the day targets the legs, more specifically the quads and hamstrings. 

The intervals are set up as 60 seconds high intensity followed by 20 seconds rest and repeated for a 7 minute circuit. Exercises are randomly generated using my workout app Exerprise over the course of the 30 days to keep your training fresh and fun while the weeks are programmed with intensified volume and intervals to keep your training effective and progressive. 

This is how you can utilize randomization with progressive overload. 1 round will be an intense bodyweight workout and is all you need to do each day since each week we are increasing volume. Grow bigger legs at home with just your bodyweight.

 Get after Day 1 with this intense 7 minute bodyweight leg workout at home video!

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