Starting Sunday, January 17 @ 07:23 AM, until Sunday, January 24 07:23 AM  your challenge is to ...

7-Day Leg's Challenge

7-Day Leg's Challenge


In this week's challenge you must Perform below Workout for 20 minutes. The Legs Challenge is designed to target trouble zones, specifically, the thigh area. Saddlebags and cellulite, can both be reduced by performing this challenge as stated below.


Leg's Challenge

It is recommended the following tips be implemented for the next 7 days and preferably longer. Keep in mind, diet plays a key role in fat loss and ultimately how your body looks and feels. Here are some recommended tips to go along with the Leg's Challenge:


  1. Drink water

    It’s a good idea to have water available and drink several or more glasses throughout the day, about 2.5 liters.


  2. Sodas

    Give up sodas, including diet.


  3. Eat more fresh fruits,

    veggies, nuts, lean protein and low-fat dairy and avoid processed foods that are packed with sodium and refined sugar.


  4. Eat smaller portions

    about the size of your fist. We eat 5-6 small meals each day and never have hunger pangs.


  5. Read labels

    and look at the ingredients’ list. Avoid products that contain refined sugar, enriched flour and high levels of sodium.




The routines below will be performed as circuits. Circuit Training is a type of workout that typically combines high-intensity cardiovascular exercise with weight training. A circuit is the completion of all exercises in the routine, one after the other, with little to no rest between exercises. Each completed circuit is followed by a short rest period before starting the next round.


Let’s get started!!! Daily workouts are under 20 minutes.:


  1. Sunday

    Complete 2 circuits:

    50 Prisoner Squats

    Rest 10 Seconds

    20 Power Jumping Jacks

    Rest 10 Seconds

    30 Inner Thigh Lifts (15 each leg)

    Rest 10 Seconds

    30 Forward Skaters (15 each leg)

    Rest 10 Seconds

    25 Jump Squats

    Rest 10 Seconds

    20 Walking Lunges, while holding light dumbbells (10 each leg)

    Rest 30 Seconds


  2. Monday

    Complete 2 circuits:

    20 Stiff-Legged Deadlifts – hold 2 dumbbells

    Rest 10 Seconds

    20 Side Lunges (10 each leg)

    Rest 10 Seconds

    30 Jumping Jacks

    Rest 10 Seconds

    20 Step-Ups (10 each leg)

    Rest 10 Seconds

    25 Prisoner Squats

    Rest 10 Seconds

    10 Walking Lunges, while holding light dumbbells (5 each leg)

    Rest 30 Seconds


  3. Tuesday

    Complete 4 circuits:

    30 Spartan Bows (15 each leg, hold to a chair if needed)

    Rest 10 Seconds

    30 Side Lunges(15 each leg)

    Rest 10 Seconds

    20 Power Jumping Jacks

    Rest 10 Seconds

    20 Stiff-Legged Deadlifts, while holding two dumbbells

    Rest 10 Seconds

    15 Gengis Khan

    Rest 30 Seconds


  4. Wednesday

    Rest/Recover Day: Keep moving, spend 30 minutes walking


  5. Thursday

    Complete 4 circuits:

    50 Prisoner Squats

    Rest 10 Seconds

    20 Power Jumping Jacks

    Rest 10 Seconds

    30 Inner Thigh Lifts (15 each leg)

    Rest 10 Seconds

    30 Forward Skaters (15 each leg)

    Rest 10 Seconds

    25 Jump Squats

    Rest 10 Seconds

    20 Walking Lunges, while holding light dumbbells (10 each leg)

    Rest 30 Seconds


  6. Friday

    Complete 4 circuits:

    20 Stiff-Leg Deadlifts – hold 2 dumbbells

    Rest 10 Seconds

    20 Side Lunges (10 each leg)

    Rest 10 Seconds

    30 Jumping Jacks

    Rest 10 Seconds

    20 Step-Ups (10 each leg)

    Rest 10 Seconds

    25 Prisoner Squats

    Rest 10 Seconds

    10 Walking Lunges, while holding light dumbbells (5 each leg)

    Rest 30 Seconds


  7. Saturday

    Complete 4 circuits:

    30 Spartan Bows (15 each leg, hold to a chair if needed)

    Rest 10 Seconds

    30 Side Lunges

    Rest 10 Seconds

    20 Power Jumping Jacks

    Rest 10 Seconds

    20 Stiff-Leg Deadlifts, while holding two dumbbells

    Rest 10 Seconds

    15 Gengis Khan

    Rest 30 Seconds



Suggested Reading:

The Benefits Of Leg Exercises | Why You Shouldn’t Skip Leg Days - Learn more here.

9 Reasons Not to Skip Leg Day - Learn more here.


This challenge was closed on 1/24/2021


1  members have accepted this challenge.
1  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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