These bodyweight only, endurance-focused exercises done at a cardio pace can help develop lean legs that can go the distance. Perform the entire circuit through once without rest for best calorie burning results. Do this workout one to three times per week.
WATCH THE VIDEO for moves demonstrations and form tips.
Warm Up: Lunge Series Progression
March in place (16 counts)
Stationary Lunge (8 reps):
Step left leg back into a wide, split stance with left heel lifted off the floor, and bend both knees about 90 degrees and stand back up. That’s one rep. Repeat 8 times.
Step Up Lunge (8 reps):
Do a lunge, and then step left foot in to the right foot as you stand up. That’s one rep. Repeat 8 times.
Step Up Lunge w/Arms (8 reps):
Perform step up lunge, reaching arms up straight overhead as you lunge and then bending elbows and pulling arms bent in by sides as you step left foot in to the right. That’s one rep. Repeat 8 times.
Repeat entire series again with the other leg.
Move #1: Buns & Thighs Squat Series
1.5 Leg Squat (8 reps):
Stand with feet hip-width apart, arms down by sides. Shift your weight into your right foot, and lift your left heel off the floor. Squat down and sit back into hips as you reach arms forward to shoulder height. Return to start position, keeping left heel off the floor. That’s one rep. Repeat 8 times.
1.5 Leg Squat w/Side Tap (8 reps):
Repeat 1.5 Leg Squat, and as you stand out of the squat, tap left foot on the floor out to the side of your body. Return foot back to start position to repeat squat. That’s one rep. Repeat 8 times.
1.5 Leg Squat w/Side Lift (8 reps):
Repeat 1.5 Leg Squat w/Side Tap, but instead of tapping the left foot on the floor, lift leg out and to the side. Return foot back to start position to repeat squat. That’s one rep. Repeat 8 times.
1 Leg Squat w/Side Lift (8 reps):
Repeat the Squat w/Side Lift, but try to keep the left foot off of the floor the entire time, drawing the foot in and out but off the floor to add more weight and challenge to your right leg during the squat (tap the floor any time you need to regain your balance). That’s one rep. Repeat 8 times.
Repeat entire series again on the other leg.
Move #2: Booty Lifting Lunges
Runner’s Lunge Touchdown (8 reps)
Start standing with right foot forward, in a split stance. Bend both knees and lower body towards the ground, keeping back straight and hinging forward from the hips. Try to touch the ground with your fingertips if possible. Press back up through both feet and straighten legs to start position. That’s one rep. Repeat 8 times.
Runner’s Lunge Rear Tap (8 reps)
Repeat the Runner’s Lunge, but as you stand up out of it, shift your weight forward into right foot, and tap back toe on the floor lightly. Step back with left foot again to repeat lunge. That’s one rep. Repeat 8 times.
Runner’s Lunge Liftoff (8 reps)
Repeat Runner’s Lunge Rear Tap, but instead of tapping back foot on the floor, try to lift it off the ground completely as you stand out of the lunge. Step back with left foot again to repeat lunge. That’s one rep. Repeat 8 times.
Booty Balance Extensions (16 reps)
Balance on right leg, knee slightly bent, press both hands into right thigh for balance, and lift left leg up behind you as high as you can. Once left leg is lifted, perform a hip extension ‘pulse’ (lift leg several inches higher and then back to original position), 16 times.
Repeat entire series again, on the other leg.
Move #3: All Over Thigh Toner
Side Lunge Reach (8 reps):
Start standing with feet together, arms by sides. Take a wide step out to the right, keeping knees and toes facing forward. Lunge into right leg (left leg stays extended and stationary), bending your right knee and reaching upper body and arms as low as you can without slouching or your letting your knee extend past your toes. Push off right foot and stand back up into start position, tapping the left toe by the right, instead of standing completely on it. That’s one rep. Repeat 8 times.
Side Lunge & Balance (8 reps):
Perform a side lunge reach, and as you stand back up, draw right knee up towards chest, balancing on the left leg before lunging right leg back out to the side. That’s one rep. Repeat 8 times.
Side Lunge & Circle Balance (8 reps):
Perform a side lunge reach, and do an arm circle – sweep both arms out to the sides, away from body, and then overhead, completing the circle by crossing arms in front of you, bending the elbows out to the sides, touching the thigh on the knee balance. That’s one rep. Repeat 8 times.
Repeat entire series again, on the other leg.
Move #4: Total Thigh Trimmer
Alternating Front Lunges (16 reps):
Start standing with feet together, and hands on hips. Step right foot forward into a lunge position, bending both knees 90 degrees, keeping back straight, abs drawn in and body centered between legs. (Be extra aware of your knee position on front lunges – always keep your front knee behind your toes, tracking over your shoelaces as you lunge.) Push off right leg and step right foot back to left. That’s one rep. Repeat 16 times, alternating legs.
Alternating Front Lunges w/Cross Chop (16 reps):
Clasp hands together and extend arms out in front of your chest. As you perform a front lunge with the right leg, ‘chop’ arms across your body (keeping hands clasped together and allowing elbows to bend slightly), and bring hands outside of right hip. As you push off the right leg to step back, bring arms back out in front of body, extended at chest level. That’s one rep. Repeat 16 times, alternating legs.
Alternating Front Lunges w/Figure-8 Scoop (16 reps):
Perform a front lunge w/cross chop, and instead make the chopping motion a circle. As you step your right leg into the lunge, ‘scoop’ your arms down and around the outside of your right hip and body, and then step back and scoop left as you lunge on the left leg. Your arms should make a figure-8 pattern from side to side (two circles connected in the center), scooping into the front lunging leg. Keep your abs drawn in tight for a greater core connection.
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