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SHAPE's Sexy Summer Legs Six-Week Workout Program

SHAPE’s Sexy Summer Legs Challenge is an easy-to-follow, six-week program designed to help you reduce your overall body fat and build lean, calorie-burning muscle.

This progressive program will gradually build in intensity, and cycles through workouts to keep your body challenged and changing each week. We recommend following the weekly workout plan for best results, but feel free to mix and match days according to your schedule needs.

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Week 1:

For the first week of the challenge, we're going to start off with one strong leg day (the Sexy, Strong Legs workout), an endurance day (Lean Legs workout), along with a total body workout and stretch routine to help you build up your fitness base. If you haven't been working out lately, or are just starting out, remember to go at your own pace and just do what you can. And if you are a more advanced exerciser, feel free to dial up the intensity with heavier weights, or by adding intervals to your cardio activity days.

Good luck & have fun!

Tuesday: Sexy, Strong Legs Workout

Wednesday: Cardio Day (30-45 minutes of your favorite cardio activity)

Thursday: Lean Legs Workout

Friday: Cardio Day (30-45 minutes of your favorite cardio activity)

Saturday: Total Body Toners

Sunday: Dynamic Stretch & Stamina (+ 30 minutes of cardio optional)

Note: *if you do choose to do cardio today, do it before the Dynamic Stretch & Stamina routine.

Get your plan for week 2 >>

Week 2:

This week we're going to add in some power and core training to the plan — both of which can help you see results faster. Increase your cardio sessions this week to help burn more calories, which will help to reduce your body fat and show off the lean muscle you are developing.

Monday: Lower Body Power UP

Tuesday: Cardio Day (45 minutes of your favorite cardio activity)

Wednesday: Total Body Toners + 20 minutes of cardio

Thursday: Cardio Day (45 minutes of your favorite cardio activity)

Friday: Sexy, Strong Legs Workout

Saturday: To the Core (+ 30 minutes of cardio optional)

Sunday: Rest Day

Get your plan for week 3 >>

Week 3:

We’re increasing your workouts this week, so it’s more important than ever to stretch! Be sure to do your Dynamic Stretch & Stamina routine at least once this week (more if you prefer). And if the weight you have been using for your strength workouts is starting to feel easier, don’t forget to increase it!

Monday: Sexy, Strong Legs Workout

Tuesday: Cardio Day (45-60 minutes of your favorite cardio activity)

Wednesday: Lean Legs + To the Core + 20 minutes of cardio

Thursday: Cardio Day (45-60 minutes of your favorite cardio activity

Friday: Lethal Legs + Dynamic Stretch & Stamina

Saturday: Total Body Toners + 20 minutes of cardio (optional)

Sunday: Rest Day

Get your plan for week 4 >>

Week 4:

While it can take up to six weeks to see results, you should definitely be starting to notice some changes by week 4. You may notice you have more endurance, stamina or strength (or all three!) now. Feeling stronger is great! Just be sure to keep challenging yourself to keep seeing changes. Add more weights or lengthen your workouts if necessary.

Monday: Cardio Day (45-60 minutes of your favorite cardio activity)

Tuesday: Sexy, Strong Legs Workout + Dynamic Stretch & Stamina

Wednesday: Cardio Day (45-60 minutes of your favorite cardio activity)

Thursday: Total Body Toners + Lean Legs

Friday: Cardio Day (45-60 minutes of your favorite cardio activity)

Saturday: Lethal Legs + To the Core

Sunday: Rest Day

Get your plan for week 5 >>

Week 5

You’ve been doing great with your workouts so far — keep at it! Don’t forget, by cycling your workouts, you are training like an athlete does, so be sure to take care of yourself like one! Eat nutritious food for energy, sleep well and give your legs a little extra TLC (massages are great for recovery days!).

Monday: Lean Legs + To the Core

Tuesday: Total Body Toners + Dynamic Stretch & Stamina

Wednesday: Cardio Day (45-60 minutes of your favorite cardio activity)

Thursday: Lower Body Power UP (+ 20 minutes of cardio - optional)

Friday: Cardio Day (45-60 minutes of your favorite cardio activity)

Saturday: Sexy, Strong Legs (+ 20 minutes of cardio - optional)

Sunday: Rest Day

Get your plan for week 6 >>

Week 6:

We're getting close to the finish line now! For our final week, we are going to increase your leg-focused workouts to really make sure you get the results you've worked so hard for.  Amp up your efforts for this last week. All that hard work will pay off!

Monday: Lower Body Power UP + Total Body Toners + 30 minutes of cardio

Tuesday: Lethal Legs + Dynamic Stretch & Stamina

Wednesday: Sexy, Strong Legs + 30 minutes of cardio

Thursday: To the Core + Dynamic Stretch & Stamina

Friday: Lean Legs + 30 minutes of cardio

Saturday: 60 minutes of cardio

Sunday: Rest Day