Summer Legs Challenge

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It is recommended the following tips be implemented for the next 7 days and preferably longer.  Keep in mind, diet plays a key role in fat loss and ultimately how your body looks and feels. Here are some recommended tips to go along with the Summer Legs Challenge: Drink water – It’s a good idea to have water available and drink several or more glasses throughout the day, about 2.5 liters.
Sodas – Give up sodas, including diet.
Avoid junk food and fast food.
Eat more fresh fruits, veggies, nuts, lean protein and low-fat dairy and avoid processed foods that are packed with sodium and refined sugar.
Eat smaller portions, about the size of your fist.  We eat 5-6 small meals each day and never have hunger pangs. Check out the Skinny Plate Challenge for more tips.
Read labels and look at the ingredients’ list.  Avoid products that contain refined sugar, enriched flour and high levels of sodium.
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What you’ll need for this challenge: lots of water for hydration, a yoga type mat or soft surface for floor routines, a kitchen chair for stability, one set of light dumbbells, either a flat bench or approximately a 12″ step or stable box for step-ups.  Below you’ll find video demos for all the exercises. It’s very important that you watch each video to understand the correct form for each exercise.
The routines below will be performed as circuits.  Circuit Training is a type of workout that typically combines high-intensity cardiovascular exercise with weight training or exercises using body weight.  A circuit is the completion of all exercises in the routine, one after the other, with little to no rest between exercises. Each completed circuit is followed by a short rest period before starting the next round.
Let’s get started!!!  Daily workouts are under 20 minutes.
First, here’s a stretching video to prepare for your daily workouts!

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SUNDAY:
Complete 2 circuits:
50 Prisoner Squats
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
30 Inner Thigh Lifts (15 each leg)
Rest 10 Seconds
30 Forward Skaters (15 each leg)
Rest 10 Seconds
25 Jump Squats
Rest 10 Seconds
20 Walking Lunges, while holding light dumbbells (10 each leg)
Rest 30 Seconds

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MONDAY:
Complete 3 circuits:
20 Stiff-Legged Deadlifts - hold 2 dumbbells
Rest 10 Seconds
20 Side Lunges (10 each leg)
Rest 10 Seconds
30 Jumping Jacks
Rest 10 Seconds
20 Step-Ups (10 each leg)
Rest 10 Seconds
25 Prisoner Squats
10 Seconds Rest
12 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 Seconds
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TUESDAY:
Complete 4 Circuits:
30 Spartan Bows (15 each leg, hold to a chair if needed)
Rest 10 Seconds
30 Side Lunges (15 each leg)
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
20 Stiff-Legged Deadlifts, while holding two dumbbells
Rest 10 Seconds
15 Gengis Khan
Rest 30 Seconds 
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WEDNESDAY: Rest/Recover Day (Keep moving, spend 15-30 minutes walking)
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THURSDAY:
Complete 4 circuits:
50 Prisoner Squats
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
30 Inner Thigh Lifts (15 each leg)
Rest 10 Seconds
30 Forward Skaters (15 each leg)
Rest 10 Seconds
25 Jump Squats
Rest 10 Seconds
20 Walking Lunges, while holding light dumbbells (10 each leg)
Rest 30 Seconds
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FRIDAY:
Complete 4 Circuits:
20 Stiff-Leg Deadlifts - hold 2 dumbbells
Rest 10 Seconds
20 Side Lunges (10 each leg)
Rest 10 Seconds
30 Jumping Jacks
Rest 10 Seconds
20 Step-Ups (10 each leg)
Rest 10 Seconds
25 Prisoner Squats
10 Seconds Rest
12 Walking Lunges, while holding light dumbbells (5 each leg)
Rest 30 Seconds

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SATURDAY:
Complete 4 Circuits:
30 Spartan Bows (15 each leg, hold to a chair if needed)
Rest 10 Seconds
30 Side Lunges (15 each leg)
Rest 10 Seconds
20 Power Jumping Jacks
Rest 10 Seconds
20 Stiff-Leg Deadlifts, while holding two dumbbells
Rest 10 Seconds
15 Gengis Khan
Rest 30 Seconds
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BONUS: PILATES THIGH SLIMMING WORKOUT (optional)- Perform this Workout if you would like a Wednesday Routine.

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Video Demonstrations:
Prisoner squats

 

Power Jumping Jacks

Inner Thigh Lift

 

Forward Skaters

Jump Squats

Walking Lunges

Stiff-Legged Deadlifts

Side Lunges

Jumping Jacks

Step-Ups

Spartan Bows

Gengis Khan

This workout challenge was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.
IMPORTANT: This challenge is for 7 days only. Following the 7 day challenge, feel free to use any of the workouts but keep in mind each major muscle group should be worked out 1 to 2 times weekly, with 2-3 days rest in between.
Exercise and health are matters that vary from person to person. Participants of  the Summer Legs Challenge should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.