Whether you’re a guy wearing shorts or a girl wearing shorts, skirts, a dress, etc toned legs can often be the key to setting you apart during the summer. You’ll notice that in this workout we don’t just focus on strength training and hundreds of squats, but instead cardio and differentiating exercises and angles. This will help you trim the extra, jiggly leg fit and give you a true leg tone.

This is an intense workout, especially if you grab a dumbbell or barbell to add to your movements. By isolating your legs and glutes through these exercises you’ll truly feel the burn and see progress. We recommend doing this workout twice a week on non consecutive days as to give your legs time to recover. If it’s your first time doing this workout, rest 2-3 days between sessions as to give ample recovery time.

Exercise no. 1

Pulsing Squat

4 sets of 10 reps

Pulsing squats are similar to regular squats, but with instead with quick burst of a partial range of motion.

  1. Start by standing with your legs shoulder width apart and your arms stretched out in front of you.
  2. Squat down like a normal squat until your hamstrings are about parallel to the ground. Be sure to keep your back straight throughout the exercise.
  3. Push through your heels to bring your body about a quarter to half the way back up, then quickly go back down to repeat the movement for the desired amount of reps.
Exercise no. 2

High Knees

4 sets of 10 reps

High Knees are great for cardio, abdominal and leg training. The exercise is almost like running in place, however the extra lift will help build strength and conditioning.

  1. Stand shoulder width apart with both of your hands arms at your side, and your hands extended forward and parallel to the ground just above your belly button.
  2. Quickly lift your right knee up to touch your hand.
  3. As soon as your right knee touches your hand bring your left knee up to your hand while your right leg comes back down to the ground
  4. Repeat this motion quickly and aggressively for the desired number of reps.
Exercise no. 3

Leg Lifts

4 sets of 10 reps

Leg lifts are a great way to build core and ab strength.

  1. Start by laying down on the floor with your hands under your glutes. You can also use a bench by laying down with your legs hanging off. This will add resistance and challenge you during the movement.
  2. Keeping your legs as straight as possible, left both legs up until they’re perpendicular to the floor.
  3. Hold for a second before bringing them back down. This will complete one rep.
  4. Repeat for the desired number of reps.
Exercise no. 4

Frog Jumps

4 sets of 10 reps

  1. Get into squat position with your torso upright and your hands behind your head.
  2. Exhale while doing a medium jump forward. Absorb the landing through your legs and be sure to keep your torso upright during the landing to prevent injury.
  3. Repeat for the recommended number of reps.
Exercise no. 5

Fire Hydrants

4 sets of 10 reps

  1. Start by finding an open spot on the ground or on a mat. Get on your hands and knees and be sure to keep your back straight.
  2. While keeping the natural bend in your knee from your starting position, kick one leg out to the side as high as you can (similar to a dog on a fire hydrant).
  3. Pause, then inhale while bring your leg back to the starting position. This completes one rep. You can alternate reps between legs or finish your reps on one leg before switching to the other.
Exercise no. 6


4 sets of 10 reps

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Bend over or squat down and place your hands on the floor in front of you, just inside your feet.
  3. Jump both feet back to softly land on the balls of your feet in a plank position.
  4. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Perform a push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out).
  5. Jump your feet back so that they land just outside of your hands.
  6. Explosively jump into the air, reaching your arms straight overhead.

Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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Lalayena Peralta

I am a firm believer that fitness should be attainable for everyone and anyone. Push past your current mindset and enter a state where you believe in yourself to reach your full potential.
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