14 Day Lean Legs & Core Challenge

Need to get your legs and glutes in shape? Oh, do we have a challenge for you. We've put together the ultimate booty-sculpting plan that sculpts your legs and abs and burns calories. This challenge features four exercises: Lunges (R+L=1), Calf Raises, Squats, and Lying Leg Hip Raise. DOWNLOAD THE CHALLENGE - FREE



14 DAY LEAN LEGS & CORE CHALLENGE 

Day 01: 10 Lunges / 15 Calf Raises / 20 Squats / 10 Lying Leg Hip Raise
Day 02: 15 Lunges / 20 Calf Raises / 25 Squats / 15 Lying Leg Hip Raise
Day 03: 20 Lunges / 25 Calf Raises / 30 Squats / 20 Lying Leg Hip Raise
Day 04: REST DAY
Day 05: 25 Lunges / 30 Calf Raises / 25 Squats / 25 Lying Leg Hip Raise
Day 06: 30 Lunges / 35 Calf Raises / 40 Squats / 30 Lying Leg Hip Raise
Day 07: 35 Lunges / 40 Calf Raises / 45 Squats / 35 Lying Leg Hip Raise
Day 08: REST DAY
Day 09: 40 Lunges / 45 Calf Raises / 50 Squats / 40 Lying Leg Hip Raise
Day 10: 45 Lunges / 50 Calf Raises / 55 Squats / 45 Lying Leg Hip Raise
Day 11: 50 Lunges / 55 Calf Raises / 60 Squats / 50 Lying Leg Hip Raise
Day 12: REST DAY
Day 13: 55 Lunges / 60 Calf Raises / 65 Squats / 55 Lying Leg Hip Raise
Day 14: 60 Lunges / 65 Calf Raises / 70 Squats / 60 Lying Leg Hip Raise

THE EXERCISES
(Source: ExRx.net)

Lunges
Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Calf Raises
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat

 

 

Squats
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.

Lying Leg Hip Raise
Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat.

 

 


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