Beginner 30 day leg challenge

About this beginner 30 day leg challenge

Beginner 30 day leg challenge

Intensity level: beginner

Benefits: strengthens and tones the thighs and glutes

Safety: please read the general safety information here

What you need: and exercise mat, or some other form of cushioning. See an exercise mat buying guide here.

Beginner 30 day leg challenge chart

The chart shows the reps you should do of all 3 exercises each day. For the donkey kick and leg raise exercises, do the number of reps shown on each leg. From day 18 onwards, there are 2 sets of the exercises. This means you do all 3 exercises for the number of reps shown, then repeat. Instructions for the exercises are below the chart.

Beginner 30 day leg challenge reps chart

Exercise instructions

Donkey kick

Side lying leg raise

Glute bridge

The benefits of muscular endurance training

Muscular endurance is the ability of a muscle to sustain repeated contractions against resistance for an extended period of time. This is different from muscular strength, which is the ability to exert a maximal force in a single contraction. Muscular endurance exercises typically involve using lighter weights and performing more repetitions (15-20 reps) than strength training exercises (6-8 reps). This stimulates the growth of slow-twitch muscle fibres, which are smaller and more resistant to fatigue than fast-twitch muscle fibres. Slow-twitch muscle fibres are better suited for endurance activities and have a leaner appearance. Unlike high-intensity, low-repetition strength training that primarily aims for increased size, muscular endurance exercises focus on repeated muscle contractions over an extended period.

The repetitive nature of muscular endurance exercises stimulates the production of lean muscle mass without the same degree of hypertrophy seen in traditional strength training. This results in a more streamlined and toned physique. The emphasis on muscular endurance also encourages the body to burn calories efficiently, aiding in fat loss and revealing the underlying muscle definition.

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