This is a full body resistance workout – it will tone up your body without making you look too muscular. This type of workout is designed to give you a leaner appearance :)



I know that so many women are told to do heavier weights as a part of their resistance training.

Lifting heavier weights will help you build muscle and prevent the skinny fat look. But if you prefer a leaner look, lifting weights can make you look bulkier than you would like.

I remember that my PT told me that I have to lift weight s if I want to give my body tone and definition. So I did it.

But I also remember how it made my body look. My legs were bigger and my upper back was really broad. I had defined abs but I felt like a was bigger and bulkier. I’m a mesomorph body type which means I can build muscle quite easily and become bulky. And that wasn’t what I wanted.

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That’s why I recommend that you use lighter weights (1-2 kgs dumbbells, a resistance band, ankle weights) or just your own body weight.

Lower weight + high number of repetitions will help you build muscle and get toned but without unwanted bulkiness. :)

For this full body resistance workout, you will use just your own weight. And since you don’t need any equipment, you can do it anywhere!

Let me know if you give it a try :)

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full body resistance workout

full body resistance workout
full body resistance workout

full body resistance workout

full body resistance workout
full body resistance workout

full body resistance workout
full body resistance workout

full body resistance workout
full body resistance workout

If you like this type of workout you can find similar workouts here or in my 3 Steps to Lean Legs Program. :)

Love Rachael Xx

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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.

18 Responses

  1. Hi! I’ve been reading your articles and I think it’s very helpful! But yes I’m still confused on where to start..I’m a mesomorph and my goal is to lose some weight and build leaner legs. Just a rough guide would be wonderful! Thankss!

    1. Hi lovely,

      Thanks for reaching out! I completely understand how you feel and I’ll do my best to help! :)

      If your goal is to slim down your legs there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.
      I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.

      It will definitely help! :)


  2. Hey!! I am a mesomorph and I am so lost on where to start… do I do resistance training once a day as my workout until I achieve my goal? Do I start lifting weights? I’m not sure if I need to be doing resistance training every other day and lifting every other day or how I should build a workout routine.. I’m not sure how/where to start

    1. Hi lovely <3,

      Thank you for your message!

      Your workout routine would depend on your goals. I suggest you send an email to and I will be glad to give you some more tips and guidelines. <3


  3. Hi Rachael,

    Love this workout! As an endomorph, how often would you recommend I do this workout per week? Thanks!

    1. Hey lovely,

      Thanks for reaching out! :)

      I am glad that you are enjoying the workout, feel free to practice it 3 times per week. :)

      For even better results, Rachael suggests that you also practice daily cardio power walks, try aiming for at least 10 0000 steps altogether. :) xx


  4. I would like to purchase the Total Gym that Chuck Norris uses. It uses your own body weight for resistance. If I keep incline at the lowest setting, will I still cause bulkiness in my thighs? I need to do resistance training. I have a more Muscular built & am 5’3” & and a distance swimmer.

    1. Hi lovely,

      thanks for reaching out! <3

      Rachael hasn't reviewed Total Gym, so we can't really comment. However, I will suggest that Rachael reviews it :)


    1. Hey lovely <3

      Complete each exercise for 45 seconds, straight after each other, with minimal rest.
      After you have completed 1 round, rest for 1-2 minutes.
      Complete 3 rounds in total.

      Enjoy :)


  5. Hi Rachael,

    I love this! Can I repeat this same resistance training 3x a week for a month? I love that it’s a full body workout. Or do you suggest I switch it up with another one? Thank you<3

    1. Hi lovely <3

      You can and if you need to spice it up and you lack resources, you can follow Rachael's 'Train like a model' video course for free (you can register to Rachael's platform for free here and then look under ‘Free Items’) or any the exercises from her blog.


  6. I don’t know what will be the results. But i think that i am just 15 and i have tried many workouts but my calves and thigh muscles are so massive and hard and this way i lost my confidence but i will try Rachael workouts becuase so many girls have found the positive results. So i am gonna try.??

    1. Hi lovely,
      ​Since you are 15 years old, your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.

  7. hello Rachel or anyone who will have their time to reply. i will appreciate.
    i have a bulky back thighs. it looks like my back thigh swelling. dont have a straight look from back of my thighs.
    what exercise can i do to straighten my back thighs. it is a mmuscle and not cholesterol look.
    english is not my first language but i hope you may get me well.

    1. Hi lovely,
      We would love to help you as much as we can :) so that’s why we have created the Lean Legs Program!

      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 entire legs (calves, thighs and hips), but will also help you slim and tone your upper body and arms 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

      For more helpful tips please have a read of this blog post

      Diana xx

  8. Hi,

    For the exercises that focus on single leg movements, do I switch off and do an additional 45 seconds for the other leg or is one leg enough? Thanks so much

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