This workout will tone your lower body so you can work it in your skinny jeans, short shorts, and swimsuit all year round! With just a set of dumbbells and your hard work, this workout will give you long, lean legs in just 5 quick moves. Move through this workout as a circuit – completing one exercise after the other. Perform 15 repetitions of each exercise, then repeat this circuit 3 times for the best results. Let’s get toning!

Long and Lean Legs Workout

Type: Circuit

Targets: Legs, Glutes

Equipment: None

Beginner: 3

Intermediate: 4-5

Advanced: 6

Level: All

This leg workout will work your legs and booty to perfection! Best of all you can do it at home without any equipment. Follow along with the photo demonstrations, performing 15 repetitions of each move. Rest for 30 seconds between sets of this routine.Beginners should perform 1 set of the following exercises, while intermediate and advanced exercisers are encouraged to try 3-4 sets. Pair this workout with clean, healthy snacks and you will be showing off flat abs in no time!

Warm-up

Your usual warm-up for 3 - 5 minutes, e.g. arm swings and jumping jacks.

Long and Lean Legs Workout

Move through each exercise as a circuit, one after the other. Repeat the entire circuit 3 times.

Switch Lunge - Sets: 1   Reps: 15 reps

Plie Deadlift - Sets: 1   Reps: 15 reps

Curtsy Lunge - Sets: 1   Reps: 15 reps

Good Morning - Sets: 1   Reps: 15 reps

Standing Abduction - Sets: 1   Reps: 15 reps

Long and Lean Legs Workout Videos

Switch Lunge

Switch Lunge

Sets: 1

Reps: 15 reps

Notes: Alternate between a forward and reverse lunge to complete one repetition of this total leg toning move. Be sure to bend both knees 90 degrees and evenly distribute your weight between the two as well. After 15 forward and reverse lunges on one leg, switch to the other side.

Plie Deadlift

Plie Deadlift

Sets: 1

Reps: 15 reps

Notes: This version of the butt-lifting dead lift will lift and firm your booty at a totally different angle while toning your inner thighs. With your feet wider than hip width apart, bend forward at your hips while keeping your back and legs straight. As you lift back up, tighten your glutes to complete the move.

Curtsy Lunge

Curtsy Lunge

Sets: 1

Reps: 15 reps

Notes: Curtsy lunges tone and tighten your backside and your outer thighs. Be sure to keep your front knee positioned over your ankle to keep this move safe!

Good Morning

Good Morning

Sets: 1

Reps: 15 reps

Notes: Goofy name, great exercise! Good Mornings lift your backside and are quite simple to perform. Simply lean forward as far as you can with a straight back and straight legs, then press back up to a standing position. Keep your feet hip width apart and add weights to make this move more challenging.

Standing Abduction

Standing Abduction

Sets: 1

Reps: 15 reps

Notes: Trim your outer thighs with this move. Keeping all of your weight on one leg, lift and lower your other leg out to the side.

Cool-down

Your usual cool-down and stretching routine, e.g. our easy post-workout stretching routine.

Notes

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/long-lean-legs-workout-2/

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  • Lovely article for legs. Best of all you can do it at home without any equipment.

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