My friends! Hello! Welcome back to Workout Wednesday! This week’s workout is a great lean legs workout that you can do at home or in a gym. Some of the exercises can be done with dumbbells, so grab a pair if you want to kick it up a notch.
Like a lot of women, my thigh and butt area is my problem area – the place where most of my excess weight goes when I gain it. Luckily these areas are full of large muscle groups, so the more muscle you build there, the more calories you’ll naturally burn as you go about your day. Plus, who doesn’t want toned legs and a nice tush?
To complete this workout, repeat this series of six exercises THREE times through!
Exercise 1: Alternating dumbbell deadlifts x 10 (glutes and hamstrings)
- Holding a dumbbell in each hand and with knees slightly bent, lean forward until your upper body is parallel with the ground. Keep your neck relaxed!
- Return to beginning position by squeezing your glutes and hamstrings.
- Perform the same movement with right lifted off the ground.
- Return to beginning position. Steps 1-4 are one rep.
Exercise 2: Half burpee mountain climbers x 10 (core, shoulders, cardio)
- From standing, place hands on ground and jump feet back into a plank.
- Do 6 mountain climbers (3 each leg).
- Jump feet forward and stand back up. Steps 1-3 are one rep.
Exercise 3: Curtsy squats x 10 (glutes and quads)
- Squat, reaching right leg back and across to your left side.
- Return to standing, then repeat with left leg reaching back and to the right. Steps 1-2 are one rep.
Exercise 4: Hopscotch squats x 10 (glutes, quads, cardio)
- Do 2 low jump squats, then jump feet together.
- Do 2 high knees.
Exercise 5: Side step lunges x 10 each leg (quads and glutes)
- Lunge forward and to the right at about a 45 degree angle. Repeat on left.
- Tip: When you’re returning back to center, press with your heel, not your toe!
- Tip: Hold a dumbbell in either hand for a bigger challenge!
Exercise 6: Side glute lifts x 20 each leg (glutes)
- Using only your glute muscle, lift your right leg to the side. Repeat on left.
Repeat this series of six exercises THREE times!
What I’m wearing: Under Armour long sleeve compression top (similar); Target capris; Nike Kaishi running shoe.
Catherine S says
This looks like a great workout. My legs could use some work. I like that I can do it at home.
Shane Whittle says
Wow! Those routines looks so hard but you do it like it’s so easy. I’m definitely going to try those routines to achieve lean legs. Thanks for sharing! 🙂
Shannon Peterson says
My legs are definitely my ‘trouble spot’ so this will come in very handy for me!
Wildish Jess says
Some of my favorites workouts for my legs! I have beefy legs, now my arms just need to catch up! lol
Stephanie says
I agree with everyone else – the GIFs are definitely helpful! The next step would be to not fall on my face while doing the exercises…
Chantal says
I really need to get exercising! These videos make each exercise so clear, great idea!
Holly @ Woman Tribune says
I started doing leg exercises like these a couple of years ago, after losing 85 pounds and my thighs were left looking like someone had taken a pin to them. They looked deflated and sad. They’re a little better now, but I need to get back into doing leg exercises more often.
Julie @ Running in a Skirt says
Great workouts! Love how you did the video gifs!
Shell Feis says
I LOVE how you include GIFs- I have never been able to learn how to do moves from reading the descriptions. Having the gifs helps me so much! Thank you!
Tracy @ Ascending Butterfly says
I have always lived on a fifth floor walkup, that’s why I still have such a great butt! LOL 🙂
Jasmine says
Great motivator! Always look forward to your workouts
Life as a Convert says
I need to do these. I need to tone my legs and everywhere else too!
Ria C says
I need these workout routine. I have been out of shape for a while now and I know it’s not going to be easy to get back in shape. But for good health’s sake, I have too. Thanks for sharing the info.
Rosey says
That’s good to know that if you build the muscles they’ll burn fat on their own more because they’re big muscles. I find as I get older that area is becoming a challenge.
rika says
great workout… I need to start active again, too busy with my work and family
Jasmine Watts says
What a great leg workout! I need to do some of these exercises!!
Marts says
These are great work out routine to follow! I just hope I can do it as easy as how you are doing it. 🙂
Kristin says
Burpees are my nemesis, but they do hurt so good. Thanks for sharing!
Emily Smith says
What a great leg workout! Good for the hips too, when you’ve been sitting at a desk all day!
Marielle Altenor says
I think I better start working out a bit. I went out today and had to do a bit of walking and now I’m sore. Can barely walk up and down the stairs!
Veronica says
I need to do some of those exercises. Looks like they are very effective
Toughcookiemommy says
I love that you could do these exercises right at home. Sometimes, it’s just so difficult to make time to go to the gym.
Kelly @ Texas Type A Mom says
That is definitely the way to lean legs. I could sit there and do alternating squats all day long but those squats would be the end of me!
Toughcookiemommy says
I agree with you, it’s definitely the way to keep those legs lean. It’s so nice to have lean legs when you wear dresses especially.
Eileen says
I absolutely love the video. I will be using this, i need ti move!
Stephanie says
These are great exercised. I never can think of any different ones other than lunges when I’m at home working out.
Sojourner says
I can always use this. Great share. I can tack this on at the end of my yoga practice.
Alicia says
I have not worked out in what seems like forever. I will give this set a try!
Jonathan Key says
Such a fun and awesome routine! I’m sharing this with my family.
Shaylee says
I always want to do great leg workouts like this but my knees don’t like them very much 🙁
Cindy (Prime Beauty) says
Great exercises, I will have to modify them for my bad knees.
Valerie Remy-Milora says
What a great set! I’m leaving for Malaysia on Saturday and have been collecting fun workouts I can do while traveling. I’ll be doing this one for sure. Thanks!
Janis @MommyBlogExpert says
That looks like a GREAT workout for legs. I’m going to try that when I go to the gym tonite.
Tonya C says
Thanks for sharing these exercises. These look easy enough for me to do daily!
Janeane Davis says
These exercises are great. They can be done by almost anyone and in almost any place. Great share!
Claudette says
Thanks for these. I might even try a couple 🙂
Toni | BoulderLocavore says
I’ve commented on this before but I love that you share GIFS so we can really see the whole exercise done properly! I appreciate home workout exercises too.
Chanelle says
Glad to hear the gifs are helpful!
Scott says
Our gym class always has us doing these. They make me so dizzy!
Claudia Krusch says
I’m so trying this one! My legs need an extra boost! Thank you for sharing it!
Christie says
You have reminded me how much I need to tone up my legs! Thanks for the exercises
Nicole Escat says
I’m so lazy when it comes in exercise, this can be help to me thanks for it.
Michele D says
I just love your Wednesday workout exercises. I would love to have leaner legs.
Rachel Mouton says
I love these tips and the video tutorials are PERFECT!
victoria says
I am starting with my workouts again I love learning new thing to stay fit and healthy
Onica {mommy factor} says
This is perfect for me, I think I have a weak legs this can help.
Nikki says
This is what I need to do, I want to my legs to be fit like yours, thanks for this tips, I appreciate it.
Pam says
What a great workout and it really shows that it works for you. Of course you really work it. Would love to have more in shape legs.
Theresa says
I hate burpees with a passion, but my God they work! I do love squats though, and actually do them every morning and night when I am brushing my teeth.
Michelle F says
Will be adding this to my workouts to do. I really love how you show the exercises with those .gifs.
Autumn @Mamachallenge says
That is a great work out! I have been looking for some that I can do at home, so I will give this a try!
Joyce From Live Laugh Love Post says
Wow! I need to get started with exercise! Thanks for sharing !
Lee says
Great exercise for the legs, I’ll have to pass it on to the people in my life that workout.
Lee
Mhar Sefcik says
You have an awesome routine here. I would love to have lean legs. I admire your stamina.
Regan says
This looks like a great workout! I really need to get my act together and start doing this again.
vidya sudarsan says
Feel guilty now! I used to burpees.. your videos are motivating me to start my workout routine again.
Sarah H says
My husband will be thrilled I read this post. He constantly reminds me that I need to vary my workouts (I’m addicted to running).
Chanelle says
It’s totally hard to switch it up when you find something you really like! Hope you’ll give it a try though 🙂
Chasing Joy says
I’ve been lax on resistance training lately. These are good exercises that I could add in.
Beth@FrugalFroggie says
The trainer has an amazing body. I wish I could do those exercises except they would be bad for my knees.
Dawn says
Your legs are in such great shape. These work outs are obviuously effective. I will have to try them out!
Censie says
Fantastic work out! I need to set a goal to do this every other day!
Kristen says
Thanks for the tips. I know I need to start lifting, but I always get so imitated at the gym.
Vera sweeney says
This sounds like a great leg workout! I am always looking for a new work out to try at home!
angie says
great workout sounds like you are working hard good luck
Aimee Smith says
Oh this looks like it would hurt the next day! I can’t wait to try it!
Miles L. says
This is a great way to stay healthy and strong. Since I don’t have time to go to the gym, doing exercises at home would be great.
Trisha says
I think I have the same capris from Target, they’re great for working out in! Thanks for sharing this great leg workout!
Caroline says
I don’t really workout, I always find something more important to do. But when I do decide to work out, I love a simple and effective workout like this that I can do from home.
Mistee Dawn says
Awesome. I love that you can do these in your home and they look easy enough for me to do!
carissa garabedian says
this is a workout I mUST try, y legs hurt watching !
Kelly Hutchinson says
Wow! My legs hurt just watching theses! I sorely need these in my life so my thighs don’t shake when I walk lol
Ashley @irishred02 says
Great workout ideas! I need to do these tomorrow 😉
Jeanine says
You make it all look so easy. Working out at home is the only way and time I can work out, so this is perfect for me!
Tamara says
I love a good leg workout. I find that’s an area I neglect, but I always take your advice!
Valerie says
I always enjoy your workouts. This is one that I could use for sure.
Amber NElson says
I will have to try this workout. I need to work on my legs!
Heidi Spears-Gray says
I love that this can be done at home. It’s so time consuming for me to go to the gym because it’s far from my home!
Tammi Roy says
Workouts you can do at home are the best ones for me. I do not have a time to get to the gym as often as i like.
Ann Bacciaglia says
I love finding workouts you can do at home. I would love to work on my legs and butt. I am going to try this on the weekend.
Elizabeth Lampman says
This is a fantastic leg workout. I love that you can do this at home. I need to give these moves a try.
Stacie says
I need to work on these areas so it’s nice to have this post to refer to. I have a feeling I am going to be hurting after doing this workout but it will be so worth it.
Jes says
Great workout. nice to do at home!
Ann BAcciaglia says
I love the idea of being able to do these at home!
R U S S says
These are all going to be helpful. I’ve been doing ’em in my workout except for the curtsy squats, which of course I will incorporate in my program next time.
Chanelle says
Yay! Glad you found something you can add to your repertoire!
Lady Lilith says
Nice workout. I love how simple it is and can be done at home.
Saidah Washington says
These are all great exercises to build glute muscles. I do most of these in the gym.
Heather says
Love the videos, they really help you learn how to do it right. I like that you don’t need any other equipment.
Amber Edwards says
I love that this is a workout plan that you can do AT HOME without a lot of equipment! Those burpees really do wonders for your legs.
Rachelle says
This is a great work out for me to try! I have been looking for ways to wine up my legs, thanks!
Miranda (Myrabev) says
You make it look so easy and so fun, with my hectic schedule currently just watching your videos given me a sweat lol
Lucero De La Tierra says
Obviously, these moves work. The trainer has fantastic legs.
Chanelle says
Aww, shucks!
maria @closetohome says
These videos are making me feel bad that I have not been to the gym this week due to needing a new car battery and kids sick at home.
Seattle Travel Blogger says
You seem to be putting on a mini clinic of lunge techniques here! Thanks for this informative approach to leg training.
Mary Madalene says
I just started going to the gym about a month ago, thank you so much for showing me a few other moves that I can do at home too!
Amy Desrosiers says
I am working hard on the elliptical at the gym to turn my mass back into an ass! It is a lot of work and I can feel the burn when I do that and moves like these.
Valerie says
haha! That is funny Amy! These definitely are feel the burn exercises.
Michelle says
i love workouts that i can do from home
Patrice says
wow, so easy to exercise my legs great tips …I am going to try thanks for sharing.
andi says
well if you ever decide to come out with a workout video of your tips 😀
Chanelle says
Now there’s an idea!
Tina says
Theses are great videos and a terrific way to work that specific part of the body. I know these exercises would help me and a lot of other people too!
Andrea H says
I hate my thighs and really need to do this type of exercises to tone them up. Thank you for posting!
Stacie @ Divine Lifestyle says
I really love these workouts you’ve been sharing. The best part is that you always focus on different body part sand methods for training.
Maggie says
My legs are definitely the worst! Thanks for the tips! I’m going to try those!
Michelle Gwynn Jones says
This seems easy enough. Thanks for the quick workout.
Ana De- Jesus says
I need toned legs that is for sure I am trying to strengthen my muscles.
Jennifer Sikora says
This looks like an easy exercise that even I can do and it will probably help my lower back.
Susan Williams says
The more muscle, the more efficiently you burn calories. If that isn’t great motivation, what is?
Nikki @ Tikkido says
Great set of leg exercises! I’ve had trainers guide me through doing exactly those many times! And now I feel motivated and am going to actually go to the gym (instead of just wearing the gym clothes all day) 😉
Patty says
You are a workout machine! Which is why you look like you do and I look like an old woman in sweat pants.
Paula Schuck says
Thank for all the workouts you’ve been sharing. I’ll make good use of this one. I have the legs, now I just need the lean. LOL
Betsy Segars says
Loving these work out at home tips! i try to do a few of these throughout the day to break up the work day.
Lisa Jacqueline Lewis says
Who doesn’t love a good leg workout! I have to hand it to you, you make it look so effortless! I am inspired!
Heather D. (@GirlGoneMom) says
Girl, you are rocking. I need to start doing your exercises.
Pam says
I love that you post workouts that can be done at home. I prefer exercising at home over going to a gym.
tara pittman says
I was a runner so my legs are lean. It is my belly that needs work.
Jeanette says
You are totally my motivation! I need something that will get my inner thighs, my core and my love handles. This will help me more than you know.
Kristen from The Road to Domestication says
Ah, these are perfect, thank you! Yes, I’m like the normal woman – I carry all the extra in these lovely areas!
Jennifer says
I need this workout. I don’t exactly have huge legs, but I could definitely go for getting them a little leaner.
Amanda || Growing Up Madison says
Now this is one workout I definitely need to do. My legs are chunky and I hate them!
Jenn @ EngineerMommy says
Great set of exercises! I could use a little more variation in my routine, and these look effective and easy! Thanks for sharing!
Annemarie LeBlanc says
I admire your dedication to keep trim and fit. As I was reading through this blog post, my husband looked at the computer screen and said, “Oh my God! Those exercises are so difficult!” Haha. Thanks for sharing.
Cassie says
I love exercises that can be done easily in the home. I just can’t find the time to go out and do an extensive workout.
AnnMarie Brown says
I love that these can be done in my home. Great way to motivate me this morning.
BusyWorkingMama says
I like these! There are some new moves I haven’t done before – thanks! Enjoying the Wednesday workout posts!
Jennifer says
watching these makes me tired all ready! haha. I love how dedicated you are and that these can be done from home. We cannot afford gym memberships so this is perfect
Jeni Hawkins says
I love that I can do these at home!!! Thanks so much – I’m going to try this morning!
Robin (Masshole Mommy) says
My legs are definitely my problem area! I need to do some of these exercises to get them into shape.
Jaime Nicole says
Love that you can do this exercise at home or in a hotel room. I need to exercise better when I travel.
Robin (Masshole Mommy) says
Same here. It makes life so much easier when you travel to be able to do these anywhere.
Dogvills says
Blame it on my genes, but I have big legs. I want to try these moves. They just might work.
OurFamilyWorld says
You make it look so easy! I’d love to try these exercises.
MyTeenGuide says
I want my legs to be as lean as yours! Number 2 seems to be the hardest to do.
Angelic Sinova says
Who doesn’t want leaner legs?! I’ll admit it, I’ve been off my workout game lately (I blame all the constantly traveling.) I’ll definitely be trying out these exercises <3
Amanda @ Adorkablii says
This is amazing! I need to work out more often. I have lost a bunch of weight but haven’t done much working out and I need to fix that! I love how you attached the gifs for this. Makes learning the exercise easy. =)
Elizabeth O. says
I feel like most of my fat goes to my legs too! This would be a nice exercise.
Jessica Harlow says
You make this workout look so easy and sublime! I have a feeling when I have a go out at it, I won’t look half as put together! lol
Raijean says
I’m going to try these and my legs better look like hers. Love it!