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Free Lean Legs Workout (eBook) – Day 3

By Rachael Attard, Updated Nov 18, 2019
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.



  • 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.




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.


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. :)


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.


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.

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

    Anja says:

    Hi my question is are all the exercises in Lean Legs Program full body workouts or ?

      Lean Legs Support says:

      Hi lovely,

      The exercises included in the 3 Steps To Lean Legs Program are full body. It will help you slim down your legs, but will also help you slim and tone your upper body and core too :)

      If you have more questions, feel free to email us at info@rachaelattard.com


    Anja says:

    Hi my question is am I doing only these workout for 8 weeks or does the routine change ? I mean the 1st week I am doing these exercise the 2nd week the exercises changes or not ? Thank you

      Lean Legs Support says:

      Hi lovely,

      If you plan to follow the 3 Steps To Lean Legs Program, there will be a different workout routine every 2 weeks. All the exercises included are tailored for your body type to help you get the best and fastest results. Aside from the workouts, you also need to follow your ideal daily calorie intake and macros and add cardio into your routine. :)

      If you have more questions, feel free to email us at info@rachaelattard.com

    Amy says:

    Should the workout be full body for 3 times per week or full body one day, lower body one day, abs one day??(Endomorph)

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out!

      They should be full-body workouts :) In Rachael’s Program, all the resistance trainings are full-body workouts <3

      I hope this helps! xx


    Anne says:

    Can Endomorphs do this as this include lunge? Is this whole body workout ?

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      This is a full-body workout :) None of Rachael's full-body workouts will cause any bulkiness. The lunges in this workout are body weight and this workout isn't done every day <3

      I hope this helps! Please let me know if you have any questions! xx


    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!


      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!


    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


    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


    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