Free Lean Legs Workout (eBook) – Day 3

skinny legs workout

Hi lovelies,

This is the type of lighter resistance training that I recommend to get toned without getting bulky. These are the type of exercises in my 3 Steps to Lean Legs program.

The program has 3 of these lean legs workouts per week. I have already posted Day 1 and Day 2 workouts. This is the last one, and probably the most challenging.

WATCH THE LEAN LEGS WORKOUT DAY 3 VIDEO

HOW TO COMPLETE THE CIRCUIT

  • Complete each exercise in circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times).
  • Once you have completed the 3 exercises, rest for 30 seconds.
  • You should do 3 rounds in total.
  • Complete circuit 2 in the exact same way.

THE EXERCISES

CIRCUIT 1

1. SINGLE LEG SIDE + FORWARD LUNGE ON GLIDING DISCS 

This one is great for your glutes, inner thighs and hamstrings (muscle on the back of your leg). It will help you get lean legs and perky butt without bulking.

lean legs workout day 3

If you don’t have gliding discs you can use small towels or paper plates. I’ll put the link to the gliding discs that I use below.

2. WALK OUT + PUSH UP

This is a great full body workout for a lean and toned body. It will help you strengthen your upper body and core but without adding bulk.

lean legs workout day 3

If this one is too difficult, you can do push-ups on your knees. :)

3. HALF TUCKS + PIKE

This is a great full body workout but it is a bit challenging. If it’s too difficult you can do 30 seconds.

lean legs workout day 3

Again I’ll put the link to the gliding discs I use down the bottom.

CIRCUIT 2

1. LYING LEF LIFTS – 4 side + 4 front

lean legs workout day 3

This workout is great for your butt and hips! You can use ankle weights to add a bit more resistance if you want to.

2. PLANK WALKS (using gliding discs).

lean lega workout day 3

This is an amazing upper body and core workout. But if it’s too challenging and you can’t do a full 45 seconds, that’s OK. Try to do it for 30 seconds. :)

3. BICYCLE CRUNCHES  – 10 slow + 10 fast

lean leags workout day 3

Regular crunches are great for your abs but this exercise will work both your abs and your obliques!

This is the type of resistance training that is in my 3 Steps to Lean Legs Program. It will help you get toned without adding bulk. As always, if you have any questions, feel free to ask below! xx

Here are the ankle weights and gliding discs that I use: ankle weights, gliding discs.

Good luck! Xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

28 comments on “Free Lean Legs Workout (eBook) – Day 3”

    Barbara says:

    Dear Rachael,

    I would like to start your programm as soon as possible. If I do buy the LEAN LEGS PREMIUM program, will I receive the resistance training also? I am not sure, so please let me know!

    Barbara

      Sara - Lean Legs Support says:

      Hi lovely <3,

      Thanks for reaching out!:)

      Yes, by getting the Premium package you get both the Lean Legs Program with resistance and cardio training and the Video Course :)

      Please let me know if I can help with anything else!

      Love,
      Sara

    Kim says:

    Thank you for your response! Sorry for the confusion. I meant to ask if I can do the day 1 on Mon, day 2 on Wed, and Day 3 on Friday since I’m a mesomorph and Rachael recommends to do resistance training every other day. Should I do that? Or should I do each exercise in three consistent days in a row?(day 1 Mon, day 2 Tues, etc.) Thank you<3

      Ana - Lean Legs Support says:

      Oh, of course, you can break it down and do it every other day if that works for you! :) xx

      Love,
      Ana

    Kim says:

    Hi, I have the same question as the person below me. I have also registered for free for the train like a model, but as a mesomorph I’m aware I do 3 resistance training (so every other day). Can I do each day 1, 2, 3, etc. every other day? or does it need to be done for 5 days straight? Thank you :)

      Ana - Lean Legs Support says:

      Hey hun <3

      If I understood correctly, it would be better if you don't do every other day all of the workouts for each day.
      It is better if you separate them.

      Also, if you are talking about Train Like A Model, it is not body type specified, so feel free to do it how it's suggested. :)

      If you have any more questions feel free to reach out! xx

      Love,
      Ana

    Kelly says:

    Excellent thank you so much for your help! Will do!

    Kelly says:

    I cannot purchase the program at the moment, so I’m going off of the free PDF Day 1, 2, and 3 programs. How many days should I do Day 1? And how many days should I do Day 2? And same for day 3? For example, am I supposed to do Day 1 for a whole week, or is it literally Day 1 for only day 1 of starting your program? If that’s the case, do I just keep all 3 days in rotation for an entire 8 weeks?
    Sorry such a loaded question! Lol but I really want to do it right, and this is the most feasible way for me right now.

      Tijana - Lean Legs Support says:

      Hi lovely!
      I suggest you register on Rachael’s platform for free and take a look at the ‘Train like a model’ 5-day video course – you will be able to organize your workouts much more easily! Just follow the link for registration.
      There is also a free 7-day meal plan to go with your workouts. :) And don’t forget to include as much walking on a daily basis that you can! xx
      Love,
      Tina

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