30 Day Glutes & Legs Challenge by USA Flag Co.

The 30 Day Glutes and Legs Challenge

Are you one of those folks who habitually skip leg day at the gym? If you are, then you should probably reconsider that decision. Our legs are one of the most important muscle groups in our body, so keeping them strong and toned should be high on our list of fitness goals.

The problem is, leg exercises are no walk in the park, and it doesn’t help that most beginners don’t know how to begin a proper leg workout regimen. That’s where this 30 Day Glutes and Legs Challenge comes in: this workout challenge is a simple, streamlined program that you can follow day-by-day— whether you’re new to working-out or are a regular at your local gym.

Get a Leg Up on Your Competition

The 30 Day Glutes and Legs Challenge features three different exercises. Three of the exercises are meant to target specific areas of your glutes and legs. Throughout the 30 Day Glutes and Legs Challenge workout, you’ll be targeting four specific muscle areas: your quadriceps, hamstrings, calves, and glutes.

You’ll be working your quadriceps and hamstrings by doing squats. Bodybuilders concerned with gaining leg muscle mass usually perform low-rep sets of squats with barbells or squat machines, but for this workout, you’ll be doing ordinary calisthenic (bodyweight) squats. The reason for this is because you’ll mainly be doing a high number of repetitions, aimed at toning your legs and butt and building endurance.

Well-toned calf muscles make one’s legs look shapelier; in order to tone your calves and butt, you’ll be doing squat, lunge and bridge exercises.

If you plan on using weights you don’t need an extremely heavy pair, though; a 4 or 6 pound pair will do. You can also do squats and lunges without dumbbells if you prefer. If you want to speed your results up (optional) you can add one session of rope skipping; skipping rope will further tone your leg muscles—improving their shape and definition.