21 Day Lower Body Challenge

[[ IT TAKES 21 DAYS TO CHANGE A HABIT ]] – Scientifically proven!

I’m sure you’ve seen hundreds of different “squat challenges” before targeted at helping you get stronger, leaner, sexier legs. Well I’m here to kick those to the curb. Yes, I think they are great! Squats are great! But when it comes to overall muscle tone you need to do more than one exercise in order to target all of the various muscles in your lower body. Hence, the lower body challenge. Sticking to the traditional squats and building reps upon that, we will also be adding various other bodyweight lower body moves to have you feeling sore in places you didn’t know had muscles. Ready? Here we go!

**All are to be done 3X through unless otherwise stated**

DAY 1: 

  • 10 front lunges- each leg
  • 10 squats
  • 10 side lunges- each leg

DAY 2:

  • 5 clock lunges- each leg
  • 15 squat jumps
  • 15 standing leg abduction

DAY 3:

  • 10 squat to calf raise
  • 30 rapid calf raise
  • 50 standing leg extension- each leg

DAY 4:

  • 10 side lunges- each leg
  • 10 curtsey lunges- each leg
  • 30 wide stance squat

DAY 5:

  • 20 lunge to leg abduction- alternating legs
  • 20 squat to leg swing- across body
  • 20 lunge to leg kickback

DAY 6: REST

DAY 7:

  • 25 donkey kicks- each leg
  • 25 straight leg pulse- each leg
  • 25 butt bridges
  • 25 single leg butt bridge- each leg
  • 25 prone lying leg lifts- each leg

DAY 8:

  • 30 second wide stance squat hold
  • 50 jumprope
  • 30 curtsey lunge- alternating

DAY 9:

  • 50 squats
  • 50 walking lunges
  • 100 calf raises

DAY 10:

  • 20 straight leg deadlift (no weight needed)- each leg
  • 30 standing leg extension- each leg
  • 40 standing leg abduction- each leg
  • 50 air jumprope

DAY 11: (if fitting, hold something to add weight and make it harder)

  • 10 squat to burpee
  • 20 walking lunges
  • 30 wide stance squat
  • 40 calf raises
  • 50 second wall sit

DAY 12: REST

DAY 13:

  • 25 butt bridges
  • 25 lying straight leg lifts- each leg
  • 25 side lying leg abduction- each leg
  • 25 donkey kicks- each leg

DAY 14:

  • 50 squats
  • 50 lunges- total
  • 50 jumping jacks
    • Repeat 4 more times

DAY 15:

  • 20 squat to side kick
  • 20 front kicks
  • 20 back kicks
  • 20 donkey kicks
  • 20 hydrants

DAY 16:

  • 15 jump lunges- each leg
  • 30 narrow squat pulse
  • 45 jumping wall taps
  • 30 narrow squat pulse
  • 15 curtsy lunge- each leg

DAY 17:

  • 45 second wall sit
  • 45 butt bridges
  • 30 squat to calf raise
  • 30 single leg butt bridge- each leg

DAY 18: REST

DAY 19:

  • 12 frog hops- forward and back
  • 12 squat to side kick
  • 12 single leg deadlift- each leg
  • 12 plank straight leg lift- each leg

DAY 20: 

  • 20 leg abduction to leg swing- each leg
  • 20 back lunge to front kick

DAY 21: FINAL!!

  • 25 walking lunges- each leg
  • 50 squats
  • 25 inner thigh hops
  • 50 second wall sit
  • 25 calf raise each way- toes forward, inward, outward
  • 50 jumping wall taps
    • Repeat 5 more times

PHEW and after 21 days, tell me how ya feel! Make sure that you are eating quality meals that include protein and carbs and water to fuel yourself for this extra muscle work each day- especially if you are also going to the gym, workout class, runs, etc. still! And remember just because 21 days is over doesn’t mean you have to stop! Keep going, keep finding new challenges, and keep checking back here for other various challenges 🙂

OH- and any exercise you might not recognize the name of- just google! Happy exercising 🙂

 

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