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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

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.

36 Responses

  1. 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

    1. 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

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

    1. 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

      Love,
      Sanja

    1. 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

      Love,
      Sanja

  3. 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

    1. 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

  4. 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

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

      Love,
      Ana

  5. 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 :)

    1. 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

  6. 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.

    1. 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

  7. Hi! I’m very interested in buying the lean legs program. How long do the workouts usually take? What happens after the 8 weeks are completed, just go another round or is there a maintenance?

    1. Hi lovely,
      The workouts in the Lean Legs Program take about 20-40 minutes, plus walking. :)
      After finishing the first 8 weeks of the program, we suggest doing another round for even better results or maintenance.
      You can also add (slightly heavier) ankle weights, gliding discs and resistance bands, or you can increase the repetitions per set to make the workouts more challenging.

      If you’d like to add more variety in the second round, you can combine the program with other types of workouts such as swimming, boxing, pilates, yoga and similar.
      You can find out more about our Program here:

      Lean Legs Program

      Love,
      Diana xx

  8. Hello!
    When purchasing the program, at what point is it tailored for your body type? I’m a vegan mesomorph and would really love to get started! Also I would like to slim down my legs without losing too much of my curves, which program would be most beneficial for me?
    Thanks in advance,
    Grace

    1. Hi lovely,
      You will receive an email immediately after the purchase where you’ll be able to choose your body type and download the correct program.
      The Lean Legs Program for mesomorphs also includes a vegan meal plan!
      You can find out more about it here.

      Love,
      Diana
      xx

  9. Ive been trying lots of things to slim my calf muscles down and simultaneously lose fat… will the exercises of day1,2, and 3 be enough to achieve this? And do you suggest i do them daily?

    1. Hi lovely,
      These workouts are just samples from our 3 Steps to Lean Legs Program. They may or may not help you slim down your legs, since it’s not a full workout plan and fat loss will also depend on your diet.

      Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

  10. Hello! I tried leg workout before and my legs just gained muscles, the fat and muscles combined. My legs are not as pretty as before it’s bulky with fat in it like a man’s leg please help. Should I also do this workout? I’m an ectomorph.

    1. Hi lovely,
      All of these workouts are from our Lean Legs Program that’s been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky!

      The Lean legs Program is an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

  11. What weight do you recommend for the ankle weights for your program? They come in four sizes 1,2,5, and 8. I have recently bulked a little on my legs and I’m hating it. I want to slim them back down.

  12. Hello,
    There is a charity spinning event that my mum really wants me to do, but I am very conscious that cycling will build muscle as I gain muscle really easily. What speed do you recommend?- the event is for around an hour.
    Thank you!

  13. The sliding discs you recommend are no longer available on Amazon. Which other ones do you suggest? Thanks :)

    1. Hi lovely,
      If you can’t find good gliding discs, there are alternatives like paper plates or towels.
      If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!

      Here’s the link to the Club

      Love, Lean Legs Club support
      xx

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