Plan Details
- 30 days
- 3 days per week
- 30 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : legs
- Equipment : no equipment
- Total number of workouts : 68
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Day 1 : Legs Muscle Group
Alternate High Knees Kicks
3 Sets x 15 Reps

Single Leg Deadlift
3 Sets x 15 Reps

Cossack Squats
3 Sets x 15 Reps

Straight Leg Raise
3 Sets x 15 Reps

Walking Lunge
3 Sets x 15 Reps
Day 2 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Walking Lunge
3 Sets x 15 Reps

Reverse High Arm Plank
3 Sets x 30 Reps

Front Kicks
3 Sets x 15 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps
Day 4 : Legs Muscle Group
Standing two leg calf raise
3 Sets x 30 Reps

Surrenders
3 Sets x 15 Reps

Front Kicks
3 Sets x 15 Reps

Single Leg Deadlift
3 Sets x 15 Reps
Day 8 : Legs Muscle Group
Hamstring Sweeps
3 Sets x 15 Reps

Alternate High Knees Kicks
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Straight Leg Raise
3 Sets x 15 Reps

Squat Side Walk
3 Sets x 25 Reps
Day 9 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Single Leg Calf Raise
3 Sets x 15 Reps

Reverse Lunge
3 Sets x 15 Reps

Double Squat
3 Sets x 15 Reps
Day 11 : Legs Muscle Group
Single Leg Deadlift
3 Sets x 15 Reps

Double Squat
3 Sets x 15 Reps

Reverse Lunge
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps
Day 15 : Legs Muscle Group
Hip Raise
3 Sets x 30 Reps

Double Squat
3 Sets x 15 Reps

Alternating Curtsy Lunges
3 Sets x 15 Reps

Alternate High Knees Kicks
3 Sets x 15 Reps

Wide leg open toe squat
3 Sets x 30 Reps
Day 16 : Legs Muscle Group
Cossack Squats
3 Sets x 15 Reps

Lunge Twists
3 Sets x 15 Reps

Single Leg Calf Raise
3 Sets x 15 Reps

wall squat
3 Sets x 15 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps
Day 18 : Legs Muscle Group
Single Leg Calf Raise
3 Sets x 15 Reps

Side Jump Squat
3 Sets x 15 Reps

wall squat
3 Sets x 15 Reps

Walking Lunge
3 Sets x 15 Reps
Day 22 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Standing two leg calf raise
3 Sets x 30 Reps

Walking Lunge
3 Sets x 15 Reps

Single Leg Deadlift
3 Sets x 15 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps
Day 23 : Legs Muscle Group
Dumbbell Sumo Deadlift
3 Sets x 15 Reps

Cossack Squats
3 Sets x 15 Reps

Alternating Curtsy Lunges
3 Sets x 15 Reps

Single Leg Deadlift
3 Sets x 15 Reps
Day 25 : Legs Muscle Group
Lunge Twists
3 Sets x 15 Reps

Squat Side Walk
3 Sets x 25 Reps

Standing two leg calf raise
3 Sets x 30 Reps

Front Kicks
3 Sets x 15 Reps
Day 29 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Reverse High Arm Plank
3 Sets x 30 Reps

Stationary Lunges
3 Sets x 30 Reps

Cossack Squats
3 Sets x 15 Reps

Side Jump Squat
3 Sets x 15 Reps
Day 30 : Legs Muscle Group
wall squat
3 Sets x 15 Reps

Lunge Twists
3 Sets x 15 Reps

Single Leg Calf Raise
3 Sets x 15 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps
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