Time for a new challenge! With the 30 Day Leg Challenge your legs will finally become toned.
It's getting warmer outside, the dress season is just around the corner. Now it's time to prepare. Because we all want long and slim legs. Right? Unfortunately, there is nothing we can do about the length. But you can tighten your legs.
Just a few minutes a day should be enough to show off beautifully shaped legs.
There is no way around sports if you want to shape your body. But don't worry: sports can also be really fun. Especially when you set yourself a challenge.
With a little perseverance and motivation, you can easily complete the 30 Day Leg Challenge program.
The effort will be worth it. You don't have to be a top athlete for this 30 day program, anyone can do it. Always keep in mind that with the exercises you also train the buttocks and abdomen.
I believe in you. You can do this!
Which exercises are actually effective? We have made ourselves smart.
Table of contents
30 Days Leg Challenge
You want to take up the challenge? That's great! With our 30 day leg challenge you can start right away. The workout specifically works your legs.
The Leg Challenge consists of four exercises. Under the exercises you will find the leg training plan.
Get started now!
Jumping Squats
Squats are the classic among leg exercises. They are really effective and provide both for firmer legs, trained calves and a crisp butt. So that you do not get too bored, we have decided this time for Jumping Squats :)
Because this variant of the squat is an all-rounder, it must not be missing in the leg challenge, of course.
- Stand about shoulder width apart. The tips of your toes point slightly outward.
- Tighten the abdomen.
- Push your butt back and go down into the squat position.
- The knees do not come above the tips of the toes.
- Jump away as powerfully and explosively as possible.
- The arms go stretched over the head during the jump.
- Land in the squat position in a controlled manner and jump away again.
If you have knee pain, don't do the jump. It is important that you listen to your body during each exercise and perform it slowly and in a controlled manner.
13 effective squats variations
Lunge (Lunges)
The lunge is a wonderful exercise for the thighs and butt. Your sense of balance is also strengthened during the lunge.
Depending on how well-developed your balance is, you can place your arms on your hips or hold them in front of your body. Just try out what works better for you.
- Stand hip-width apart and upright.
- Your gaze is directed straight ahead.
- Take a wide step forward with one leg.
- Your lower and upper thighs should form a 90 degree angle.
- Push off again with the heel of the front foot to return to the starting position.
- Do half of the repetitions with the right side and then switch to the left side.
Advanced students can incorporate a jump when changing legs, making the exercise more dynamic.
Do you already know these 9 lunge variations?
Leg lift
If you want beautifully shaped upper and lower legs, it is not enough to strengthen only the front and back. The inner side of the thighs also wants to be trained.
When doing leg lifts, you mainly train the abductors, which are found on the inner thigh. This ensures a beautiful butt and toned legs. This exercise should therefore not be missing from the Leg Challenge.
- Lie down on one side of the body.
- You can place the lower arm bent under the head or support the upper body with the forearm.
- You bend the lower leg slightly.
- Extend the upper leg completely, tighten the foot.
- Raise the stretched leg as slowly as possible. Hold the tension at the highest point.
- Lower the leg down again in a controlled manner.
If the training plan says 6x leg lifts, it means: 6x left leg and 6x right leg.
That's what bodyweight training really does!
Wall sit (Wall sit)
Now let's get those thighs burning again. Especially beginners will feel their legs burning quite intensely with this exercise. Hang in there, this exercise is mega effective!
- Lean back against the wall.
- The feet are turned slightly outward and are hip-width apart.
- Slide down until your legs form a right angle.
- Let your arms hang down.
- Hold the position.
How does the 30 Day Leg Challenge work?
As the name suggests, you train your legs for 30 days.
You can set the starting time for the challenge yourself. You can also start right now.
The Leg Challenge is 30 days of real gas. You will train until your legs glow :) But you deserve one day off per week.
After a month you have finally done it. Your legs are really tight. Or?
44 Belly Legs Butt Exercises You Should Know!
What does 30 Days Leg Challenge really bring?
Let's be honest. We all know that it's not that quick and easy. Even if many women's magazines promise it - it doesn't work.
You should definitely know that you won't get slim thighs with leg-only exercises. Most of the time, it's because you're basically carrying around too much body fat.
This quickly accumulates on our legs and hips.
In our 6-week belly legs butt program you will learn how to get rid of fat pads in the long term and why healthy nutrition is so important. 6 weeks of training and many delicious recipes are waiting for you!
To the abdominal legs butt workout plan
But what the Challenge will definitely improve is your overall fitness. Because if you do the exercises every day, you'll develop a routine. This is especially important if you want to lose weight.
Can I lose weight with the Leg Challenge?
If you want to lose weight on your thighs, you need a mixture of exercise and diet. It is important that you eat fewer calories than you burn.
The best way to lose weight is with a mix of endurance and strength training. This way you can build muscle and lose body fat.
You can only lose weight with the 30 Day Leg Challenge if you see it as an introduction to sport. And continue to get enough exercise after the Challenge.
But that doesn't mean that the challenges are completely pointless. On the contrary!
You build the first muscles with it. These are the secret of success par excellence. Because even at rest, muscles consume a lot of energy.
Fitness is not just about doing sports until you drop. It's about taking care of your diet. Don't just eat a balanced diet during the 30-day training plan.
Don't forget to drink a lot, eat vegetables and stay away from sugar and white flour.
Tip: Whether for weight loss, muscle building or for a healthy diet - you can use our We Go Fit Nutrition Plan support.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose the category "Lose Weight" or "Clean Eating" from four plans.
We calculate your calorie consumption, calorie deficit and create a diet plan that fits your needs and that fits you 100%. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
Why you should participate in the Bein Challenge
Even if you don't get slim legs overnight with the Challenge, it's still worth taking part.
The Challenge is a good start
You have firmly resolved to become more athletic? Then the Challenge can help you. To really get going, it helps to build up a few muscles.
Once you have overcome this challenge, nothing can stop you.
You are completely flexible
With bodyweight challenges of all kinds, you can train when and where you want. For most exercises you don't even need a training mat.
So there are no more excuses. Whether you're on vacation, at work or at home - you can always do the workout.
Take this 30 day inner thigh challenge!
The motivation is high
Many lack the motivation to get really sporty. That's where the Bein Challenge comes in. You work towards a specific goal. The motivation is automatically higher.
A plan helps you to make sure that you really follow through with the workout. Because today you already know what tomorrow will bring.
By the way, it's especially fun if you master the challenge together with a friend. That way you can motivate each other.
You challenge yourself
Every day it's a few more reps. You know you can do it and every day you grow a little bit beyond yourself.
You will also quickly notice how you get a little better every day. However, the challenge remains strenuous and you will have quite a sore muscle.
That is why it is now called: Hang in there!
Our conclusion
You won't get super slim and toned legs from the 30 Day Leg Challenge. Your body needs much more time to build muscles. Nevertheless, the Leg Challenge is a good start for an athletic future.
Have fun and hang in there :)
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