Lean Legs Workout

To continue with my Summer Workout Series, let’s get those legs ready for the summer!

I have a HIIT workout for you targeting your legs as the Part #3 of my GNC Summer Series.

5 moves for 20 seconds each. 3 rounds.

Advanced individuals can tabata each move (which will shred your legs!).

    1. 180* squats
    2. Reverse lunge with kick
    3. Lower body jacks
    4. Cross-back lunge with knee tuck
    5. Pulse squat jumps

 

Check out the additional summer workouts:

 

My TIMER:
I use a Gymboss Interval Timer for hands free timing. It’s one of my favorite fitness tools!

Gymboss Interval Timer_1

Incorporate this into your training 2-3 times per week or perform after your run to strengthen your lower half. Simple and effective.

FUEL
Re-fueling post-workout is crucial.  With the summer heat, Spencer and I are all about smoothies.

 
Banana-Cashew Smoothie
1/2 c. almond milk
1/2 c. water
2 Tbs. cashew butter
1 Tbs. chia seeds 
1 whole banana
6 ice cubes
Vanilla Smoothie
3/4 c. water
1 Tbs. chia seeds
LOTS of ice – I like mine thick!

 

What is your favorite flavor of protein powder, frozen yogurt or ice cream?!
-I tend to default to vanilla for protein powder, but I love fruity flavors of frozen yogurt/ice cream this time of year!

___________
*Edit:
 I recently created Lean Legs Part II to compliment this workout.

*****
Disclaimer: Although I am a NSCA-CSCS, please consult a physician before starting any diet or exercise plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

*FitFluential LLC compensated me for this campaign. All opinions are my own. 

Comments

  1. i have that same blender! LOVE IT

  2. I’ll have to check out that blender! I love the idea of NO dishes!! As always…killer workout! Pinning away!!

  3. I can’t believe that blender is only $29.99! I might actually buy it! It looks really convenient and easy to use.

  4. Great post! I should def get my hubby one of those blenders for our gym. It’s too hot to eat real food post workout!

  5. love it! ive sort of fallen out of my smoothie routine but i am definitely getting re-motivated here. thanks for the workout!

  6. Those smoothie recipes look so good. I’m starving now! Must.try.soon.

  7. I am obsessed with your workouts! Love them! I have done both the arm workout and the ab workout that you did as part of your GNC series. I will be doing this leg workout tonight. I’m also going to recommend these on my blog! Hope that’s ok! Oh, and smoothies are so delicious! Banana Peanut Butter and Banana Hot Chocolate are my two of my faves!

    • Thank you Krissy!! That means a ton to me–keep the feedback coming though! I want the workouts to be appealing to many peeps.

      Yum and yum with your smoothie recipes! My hubby would be ALL over them as well!

  8. I need that blender, and your legs! The smoothies look yummy!

  9. Love your workouts! Quick question–What video camera do you use for recording your workouts?? Thanks!

  10. I seriously want that blender. I seriously want to try that work out too.

  11. I should try out this protein girl! Sounds great :) I have been loving the workouts you are posting! If I am in a pinch I will definitely be using yours <3 love u

  12. I love vanilla pp. That’s the first I’ve seen of that blender. So convenient!

  13. Thank you so much for sharing this information. I have a question. The legs, abs and arms workouts, can those be done everyday or every other? I run 4 miles each day but I am trying to add more and I want to make sure I don’t over do it if it is suggested for every other day. Thanks for your reply in advance!

    • You definitely could do a full body workout with the the GNC workouts, but I wouldn’t recommend doing them everyday especially if you are running 4mi/day too. Start with 3x a week or mix up the moves to hit it all! :)

  14. Great moves for legs! Awesome! Thanks for sharing, Jess!

  15. Anonymous says:

    I currently use another brand of powder for my shakes, but am looking to switch. I see on the GNC website there is the lean shake and the lean shake 25. The only difference is the extra protein correct? Is that what you reccomend?

    I love adding spinach to my shakes! Doesn’t add any extra taste but a good way to get some extra nutrients!

  16. love this workout! I’m excited to try it Jess!! thanx! :)

    I love everything vanilla! not a huge chocolate fan. luv ya!!

  17. Jessica says:

    Love the workout, but wondering what is ‘tabata’? Thanks!!

  18. Jessica says:

    One more question… did you have a timer in the video that was already sent to 20 seconds, 10 seconds, etc.? If so, how cool! I didn’t know that existed!! Where did you get yours?

    • In the video, I mention that a tabata is 20:10 x 8 sets. The timer is a GymBoss timer–just click on the link on the sidebar! :)

    • Jessica says:

      Okay, thanks! I watched the video after I asked the 1st question, sorry : ) I’m a beginner (as in I don’t work out ever), but your video seems easy enough to follow. I WILL start today!! Thanks! And I am definitely getting one of those timers!

    • You are AWESOME! Proud of you for starting and making it happen! I know–the video has poor sound quality and if I had skillz, I’d sure clean up the wind noise!

      Let me know if you have further questions, okay?

    • Destiny says:

      Another quick question about the tabata… would you do 3 rounds of tabata’ing each move or just one round of the 20:10 x 8? Am I making this more difficult than it is? haha

    • Destiny says:

      P.S. I’ve tried a couple of your workouts and absolutely LOOOVE them! Keep ‘em coming!

    • Hey Destiny! If you choose to tabata these moves, I would only do 1 round. A tabata last 4 minutes and with 5 moves that’s 20 minutes of lean work. They are sure to be on FIRE!! And, I will keep ‘em coming thanks!!!

      • Jess… Ok, I am a little confused by the tabata. lol Would you do the first exercies for 20 seconds, res fort 10 seconds, 8 times? Then move on to the second exercise and do the same? Maybe I am making this way harder than it is?! ;) Thanks!

        • Yes, the tabata is an option. So you would perform each exercise for a tabata [20:10 x8] but that is advanced. In the video I show the original time frame. each exercise for 20 sec, 10 second rest, then move to the next. :)

  19. awesome, i hate going to the gym and am super busy..anything helps right? Your newest follower, found you through pinterest… I am over at http://www.theredheadedprincess.com

  20. I love to mix one scoop of Rich Chocolate and one scoop of Vanilla Bean with water for my breakfast. Not too rich with chocolate, it’s perfect!

  21. Totally love this workout. Just wondering is that a normal kitchen timer or a special workout timer. Seems pretty nifty.

  22. Anonymous says:

    This morning I hit the gym with a print out of the legs, arms, abs and butt workout. I tabataed the legs and then did the arms, abs and butt with a 2 lap run around my gyms track in between each segment. Holy workout!! Very impressive read out on my hr monitor as well. :)
    Thank you very much for these! By the way my legs feel right now, it may be a few days before I tackle another one of your workouts but please keep them coming!

  23. Anonymous says:

    Loving your website!! I have a question for you about the Lean Shake 25. Whats the difference using that or whey protein shakes?

  24. Willette says:

    Awesome blog! I’m going to try the lean leg workout tomorrow. Would you recommend this in place of a weighted leg workout or can you still incorporate this as extra in your normal leg routine? Would that be too much?

  25. So glad I found this blog. I’ve been doing a lot of running this summer, but I think this is just the thing I need to add to my workout to help make my legs lean. I’m definitely going to bookmark your blog. I love what I’m seeing so far! Thank you!

  26. Lauren G says:

    Tried this a few days ago the 5 moves/3 rounds, but today I did the moves tabata style and hoping my legs don’t hate me in the morning! I found you through pinterest and love your blog/pinterest page! Thanks for all the great tips and workouts.

  27. Kimberly says:

    Did this for the first time last night and combined it with the morning metobolism workout, it was great! I can feel it all over! Any other workout combinations you can suggest? Looking to trim/tone/tighten legs, thighs and butt. Thanks again!

    • That’s awesome Kimberly! Way to WORK! You are safe to do one or 2 of the post GNC workouts 5x per week. Some of the additional home workouts I have created are meant to be done solely as the workout as they are longing in duration.

      Have you tried the butt blaster yet? ;)

  28. Lauren C. says:

    Thanks, I love this workout! How many times per week would you recommend doing it (In addition to cardio/and strength training with weights) ? I just started running this past September and I’m trying to strengthen and tone my legs. Thanks again!

  29. Love the workouts! I’m sore so I know they are working! I’m a busy mom trying to get back in shape. These a very short helpful workouts that I truly appreciate! Happy pinning!

  30. Just did your lean leg workout. It was great!! Thanks for posting it. I can really feel it in the thighs!!

  31. First time to read your blog and I already ordered the Gymboss. I can’t wait to use it! Thanks for the idea!

  32. Does this blender do good chopping up the ice??

  33. any idea how many calories are burned during each workout! I just did your legs workout and loved it!!!

    • Hi Rachel, glad you loved it! I haven’t worn my HR monitor so I’m not quite sure how many cals are burned in a 30 HIIT class, I can get 350-450 depending on work done! :)

  34. Where can i get the timer you have in this video?

    • I linked it above, but simply click on the GYMBOSS picture to the right and you will be directed to the site! :)

  35. Hi Jess! I’m trying to incorporate more strength training into my schedule. I’m such a cardio queen I could run forever and feel great but 30 min of strength training and I’m done! But I went searching around your website for some strength goodies and this one is golden. Who knew 10-15 min could hurt so bad! Gonna keep doing this one at least twice a week. Thanks so much for posting!

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  37. Just found your website on pinterest and I am so glad I did!! I can’t wait to start on the workouts and am excited to incorporate your protein drink recipes and that protein chocolate cake too! :) I recently lost 40 pounds and am wanting to lose maybe ten more — hopefully from my belly LOL. So hopefully I’ll be able to accomplish that with your workouts and everything. That blender also looks like a good investment…I hate using my full-sized blender for one serving size of a drink and having to wash it each time. Your website looks awesome and you have such great tips. Thank you so much!!!

  38. Will this workout give you stronger legs, or leaner legs? I need to make my legs thinner, but I already have diet and exercise down, I just need a workout for THINNER legs, not stronger and thicker and full of muscule. Will this help?

    • This workout is meant to do both. We aren’t lifting heavy weights, just using body weight. However, leg size can be dependent on genetics and diet as well.

  39. Just did this. Don’t know how your workouts are so killer!
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  41. This workout is the best! It’s simple, quick, and yet still challenging! This is one only fitness routine that works for me!

  42. I love your leg workout, but I was wondering how much it actually works your inner thigh? I never feel like I’m working that part of my leg much. Is there something more specific I can do to target that area?

  43. I loved this video! I’m so glad I found your videos because I’ve been having trouble with my weight loss. Today is the first day of my new healthy and fit lifestyle and I’m excited to use your videos! Also, congratulations on your little one; they add a nice touch of spice to life!

  44. Thanks for posting these awesome workouts! I was wondering if I could do the leg workout every day? I am only doing light core workouts every day and a 20 min walk/jog. Also, will this workout make my legs slimmer over time? Or will it make them bigger with muscle? Thanks again!
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    • You could do this workout 2-3x per week if you wanted. For women, it’s really difficult to get “bulky” and these are all body weight exercises that I do often. Don’t be scared of bigger muscles! That means a higher metabolism and leaner physique! :)

      • Hi Jess- did this for the first time last night and it ROCKED!!!!! I just had hernia surgery and am slowly trying to get back in shape and lose 5-7 pounds too!! Any idea how many calories you burn doing your lean leg workout from above?

        • Did you do the prescribed workout or tabatas? I haven’t measured officially with my HRM, so I can’t tell you exact numbers. But, the tabata format should get you a +20 minute workout and easily 250-300 calories in the workout alone–not to mention the afterburn for 24-36 hours following! :)

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  46. I really needed to switch up my leg routine, and I happened to find this on pinterest. I tackled the 8 round Tabata style on Monday. This workout is super deceiving because at the end I was tired but not collapse on the floor tired, however, my legs were sore for the next two+ days (more than they have been recently after machine workouts at the gym)! Thank you for some amazing home workouts. This is my go-to site when I want to “skip” the gym, but still put in work!

    • I’m so glad you tried this Lea! :) I have many more workouts that offer you the chance to sweat in the comfort of your own home!! :)

  47. lilly anderson says:

    oh my gosh i just did this today and my legs feel like jello!! but this is so far the best legs routine i have done. and the easiest to fallow. thank you!

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  49. Hi there! I plan on using this work out with my sister in law. I have one question though, what would you recommend as a post work out supplement (protein shake) for a breastfeeding mom?
    Thanks!
    Emily Carreon

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  51. Some of these moves I’ve never heard of. Could you explain them?

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  54. I’m definitely a vanilla protein powder kind of girl. My fiance loves chocolate, and just the smell turns my stomach, haha.

Trackbacks

  1. [...] The Lean Legs workout is here. [...]

  2. [...] Fit & Fabulous – This is my Pinterest board where I collect workouts, motivational quotes, etc. Some of my recent favorite are: the 5-4-3-2-1 Workout, 300 Abs, the GNC Lean Legs Workout–Tabata Style. [...]

  3. [...] the success of the first GNC Lean Legs workout, I had to create a sequel, didn’t I? I hope you like it as much as the first [...]

  4. [...] app store the other day, so it has been on my mind.  When I stumbled upon Blonde Ponytails’ Lean Legs workout that could be done as a Tabata, I was excited to try [...]

  5. [...] abs and arms are so sore today! This morning I did Blonde Ponytail’s lean leg workout tabata style, then followed it up with my own ab workout and sprinted 4 100s. I know my arms are [...]

  6. [...] GNC Lean Legs Workout (boy did I feel this the next day!) [...]

  7. [...] GNC lean legs by Jess at Blondeponytail.com [...]

  8. [...] I did two rounds of a 60 second plank and side-to-side push ups that I saw from Jess at blondeponytail.com.After all that good stuff, I am now here awaiting the return of Billy so we can hang out and watch [...]

  9. [...] Home Workout (I love this because it targets the entire body but is still pretty quick!); Jess’Lean Legs Workout (burn, baby, [...]

  10. [...] 5 mile run, Sunday’s workout, Day 1 Squat Challenge Monday: Blonde Ponytail’s Lean Legs Workout, Fitnessista’s Week 4 Summer Shape Up, Monday’s workout, Day 2 Squat Challenge  Tuesday: [...]

  11. [...] 45-min. Minute HIIT & Total Body Toning Tabata Workout (Yowsa! This was a toughie!); Jess’Lean Legs Workout; Yoga [...]

  12. [...] Eason’s Back and Biceps Workout Friday: Jaime Eason’s Leg and Calves Workout, Blonde Ponytail Lean Legs Workout Saturday: 3 mile run Sunday: [...]

  13. […] restMonday: Jaime Eason’s Leg workout, Blonde Ponytail’s Lean Legs Workout Tuesday: 4 mile run, Jaime Eason’s Back & Bicep WorkoutWednesday: 1.5 mile walk, Jaime […]

  14. […] did THIS leg workout of hers– I chose to Tabata ((20 sec on, 10 off) x8) each move for a 20min […]

  15. […] 2.5 mile easy run – 20 min Legs: GNC Lean Legs Workout 5 moves for 20 seconds each. 3 rounds. 180* squats Reverse lunge with kick Lower body jacks […]

  16. […] 20 lb dumbbell) Goblet Squat 15 x 4 Wall Sit 60 secs x 2 Hamstring Curl 20 x 4 Let Extension 10 x 5 GNC Lean Legs x […]

  17. […] x 4Hamstring Curl (SS) 20 Let Extension 20 x 3Side Leg Lifts 15 x 6Stiff Leg Deadlifts 10 x 3GNC Lean Legs x […]

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