This 28 day leg challenge uses squats, lunges and wall sits – 3 of the best exercises for working all the thigh and butt muscles. Each day you do 3 sets of the exercises, with the reps/hold times decreasing with each set. Over the 28 days, the workout gets a bit harder each week as you get stronger. By week 4 you should be doing double the amount of work in week 1.
General workout guidelines
Please read this safety information before doing the challenge. You should also be aware that the wall sit exercise involves holding a static contraction, which can cause a rise in blood pressure. This is fine for most people, but not advisable for anyone who has a problem with high blood pressure. For best results from the exercises and to avoid injury, especially to the knees, make sure you follow the exercise instructions below.
28 day leg challenge exercise chart
There are 3 sets to each workout, with the reps and hold times going down on each set. The workout gets a bit harder each week. Do the challenge every day, apart from rest days on days 5, 10, 15, 20, 25. There’s a tracker grid at the bottom of the printable, for you to mark off each day to help you keep track.
Exercise instructions are below the chart.
Exercise instructions
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