The 30 day leg workout is perfect for anyone who wants to increase their overall leg strength. The workout is designed to maximize the amount of muscular growth in your quadriceps, hamstrings, and calves within a 30 day time frame.
The 30 day leg workout is an exercise plan to increase lean muscle and lose fat. You can build a nice pair of legs by following this daily routine for a full month. This 30 day leg workout plan is a great tool to get you started, but it is not designed to be your only workout.
If you wanna you can complete this workout at home or in the gym. The first week consists of 3 sets each of 8 exercises, working your way up to 4 sets for the last 2 weeks. For each exercise, do 2 sets of 15 reps and 1 set of 8 reps. Choose weights that are light enough so that you can perform the desired number of repetitions before fatigue.
There are few lower body exercises as effective and hard-hitting as the squat. This important compound movement not only works your quadriceps, hamstrings, glutes, and calves — it also incorporates core training and balance. Make sure you are using a wide foot stance when performing squats to ensure that you are working your butt muscles the way they should be trained. The 30 day leg workout below is a great protocol to help build shapely, toned legs.
If you are interested in the chest and bicep-workout plan then click here. It’s really an Effective exercise for your body.
Table of Contents
30 Day Leg Workout Routine.
You can choose any leg exercise you want, just as long as you perform it for 12 reps a day for 30 days straight. Each time you repeat this workout, try and increase the weight of the bar by 5 lbs. You will do amazed at what these simple exercises can do for the size and definition of your legs.
If you’re new to working out, make sure that you consult with a personal trainer before beginning this 30 day workout routine. The last thing you want to do is get hurt trying to complete this routine, which includes some advanced exercises.
Before you do your 30 day leg workout, you have to know about some basic things well. When you do a 30 day leg workout, warm up your legs well before this workout program. Because if you do these leg workouts then you must do it to gain leg muscle. That’s why you must do heavy leg exercises. That time, before doing this heavy leg exercise, you must warm up your legs. If you do not do this, you will have problems like tearing or swelling of your leg muscle.
(1)- Squat With Calf Raise Exercise.
Squat with calf raise this is a simple but great workout for your legs and butt. It’s one of the three main parts of a complete at-home workout that will help you get started with strengthening your lower body. It will strengthen your thighs, lower back, glutes and calves. So that you have a firm body foundation for other exercises such as lunges, squats, and stair stepper.
Step 1: For starting position stand in a wide stance, toes pointed out and hands clasped in front of the body. Maintain good posture with head up, shoulders back and abs tight, and lower into a squat by pushing hips back and bending knees. Keep your spine neutral and most of your weight on the heels.
Step 2: Rise back up and fast comes up onto balls of feet by lifting heels while contracting calves. Hold this position for one count (heel up), then lower heels back to the floor. Repeat 30 times.
(2)- Lying Leg Curl Exercise.
When it comes to leg exercises for building bigger and stronger hamstrings and calves, nothing beats the lying leg curl. This exercise targets your leg muscles and helps tone them without putting too much stress on the knees. It is a perfect beginner program and requires no equipment. For your 30 day leg workout program, the lying leg curl exercise is idle and most effective for you.
Lie face down on the leg curl machine for starting position and this time hook your heels under the padded lever (footrest) provided. Keeping your body flat on the bench, ensure your legs are fully stretched out in front of you, and grab hold of the side handles.
Keeping a slight bend in your knees, pull the lever (footpad) as far toward your glutes as you can without lifting or arching your back. You should not bend at the waist and your hips/torso should remain in contact with the bench throughout.
(3)- Barbell Bulgarian Split Squats Exercise.
Barbell Bulgarian Split Squats exercise helps tone up not legs but other parts of your body. Like buttocks and torso, making you healthier and more attractive.
As an extra benefit, you will be working your core with each lift and lowering the split squat. Besides being healthy and stronger, it can help keep your body weight lower which can result in becoming lighter.
For this exercise, you hold a dumbbell with an overhand grip in each hand and stand about two feet in front of a bench. Place the top of your right foot this time on the bench behind you.
Your torso should be upright and your chest up. You should bend your knees and try to lower your body until your rear knee almost touches the floor.
As you bend the knees, keep your head up and back straight. From this position, drive through the heel of the foot that is on the floor to bring yourself to an upright position.
Perform exercises 1-3 for 30 seconds each, then repeat all three with your left leg back. Barbell Bulgarian split squats for 3 sets of 10 reps with 30-second rest.
(4)- Goblet Squat with Calf Raises Exercise.
The goblet squat is a great compound leg exercise that targets the glutes, quadriceps, and hamstrings. The added calf raise will develop the soleus (lower calf) muscle. If you add this movement to your leg day routine, it’s wise to start light – or even do the calf raises – to ensure good form before pushing heavyweight.
This is a great exercise to work the lower part of your leg. If performed, you can expect to see results within a couple of sessions. Because only not for building muscle, this 30 day squats challenge works very fast for leg muscle and encourages leg muscle growth.
Standing with your feet shoulder-width apart and clasping a dumbbell in both hands at chest level. Slowly squat until your thighs are parallel to the floor.
Hold there for a moment, then raise up on the balls of your feet and press down through heels as you lift the dumbbell above your head into an overhead press.
(5)- Deadlift with Dumbbells Exercise.
The deadlift with dumbbells is a weightlifting exercise and the best strength-building exercise that you’ll find. One of the most effective things that you can do to increase your fitness level is to add this one exercise to your current routine. Because this exercise work for the Soleus muscle, Vastus medialis, Rectus femoris, and Hamsrtins.
The deadlift 30 day dumbbell challenge is a very effective exercise for improving your strength and muscularity. The deadlift with dumbbells exercise is an effective way to strengthen your back muscles, buttock muscles, and thighs.
Stand with your feet shoulder-width apart and hold two dumbbells in front of you with your arms at full extension. Bend over as you drop your hips back, knees slightly bent, and allow the dumbbells to lower towards the ground.
Stop when your torso is parallel to the ground or when your hamstrings feel tight, whichever comes first. Return to a standing position by raising your torso until it is perpendicular to the ground.
(6)- Barbell Hip Thrust Workout.
The hip thrust is a great exercise to strengthen your glutes and upper leg muscles. Performing the hip thrust can not only help you build stronger glutes, but you will tighten your core, and get a rounder butt. Now lift more in other exercises because your hips will be stronger.
Not only do the big guys use this exercise, but the hip thrust is also the favorite of female athletes and bodybuilders. The Hip Thrust is a most effective versatile exercise with many benefits. Also, this Barbell Hip Thrust will be very helpful for your 30 day challenge.
Set up for the hip thrust on a flat bench with a barbell over your hips. Roll the bar so it’s over your hips and lean back against a bench. Extend both legs in front of you so that your body forms a straight line from your shoulders to your knees.
For your starting position bend at the knees to lower your feet toward the floor. Brace your core, squeeze your glutes, and lift your hips until they’re in line with your shoulders and knees.
If you are interested then you can read the post of kettlebell back exercises. Which will help you to take your exercises one step further. So Click Here
Here is a complete 99% complete schedule of the fitness journey you want to start with your 30 day leg workout challenge. If you follow the above leg workouts well with this 30 day leg challenge, you will get a surprising result. You need to follow the above guidelines for the extra challenge you have to increase your leg muscles. You must perform daily movements with the above exercises to complete this 30D Leg Work Challenge. As a result, your leg muscles will grow slowly and your goal will do achieve.
The 6 consecutive leg exercises given above are the ones you do every day for 30 consecutive days. This does not mean that the muscle strength of your legs will be the core strength, but rather that your entire lower body strength will increase. But, when doing this 30 day leg workout, be careful about fo exercise moves or advanced moves. If you do not complete these basic moves well then there is a chance of injury to your feet.
The main purpose of this 30 day leg workout plan is to healthy muscle tissue. Because the largest muscle tissue in our body is our leg muscle tissue. That’s why when you work out to complete a 30 day workout challenge, workout very carefully.
Frequently Asked Questions (FAQ) 30 Day Leg Workout Plan
How Does The 30 Day Leg Workout Work?
The 30 day leg workout is a system designed to help you achieve your best possible upper leg, and lower leg with core fitness. Over the full thirty days, it’s going to give you results you’re never seen before on your own.
When Does The 30 Day Leg Challenge Start And End?
It’s up to you to decide when and how to start a 30 day leg workout. You can start this Thirty Day Workout Challenge any day if you want. Yet, you can start this 30 day leg Slimming challenge from the 1st of this month. This will make it easier for you to calculate 30 days.
Does The 30 Day Leg Challenge Include Cardio Exercise As Well?
Yes, the 30 day leg challenge includes cardio exercise as well, with various suggestions for exercise throughout all thirty days. Because this workout is designed to challenge you at normal intensity. If you want to up your workout, try alternating between weights and cardio.
What Exactly Is The 30 Day Leg Workout?
There are some most effective workout tips with the 30 day leg workout have been provided here. You can follow this regime to lose weight and acquire toned legs. Targets your entire lower body, including calves, thighs, and buttocks.
What Kind Of Good Or Bad Results Can I Expect From This Workout Routine?
This exercise routine I’ve given is a workout challenge for beginners and experienced people. These exercises work wonderfully to grow your lower body muscles. If you can do leg workouts well by following this workout routine, then it must be good for you.