Legs 4 Days Workout: Bodyweight Workout For Your Lower Body

by TaylorR

Ready for a workout?

I thought you might be!

After all it’s Wednesday and we could all use a little extra direction to make it to the weekend, right?

After last week’s chaos, I am happy to report that I’ve got a good show for you today. While the title says a lot, it doesn’t say it all.

This workout might have an emphasis on the lower body, but it really does hit a little of everything! Which, of course, make it perfect when you have a tight schedule and need something fast and on the fly.

The Legs for Days Workout

My challenge to you is this…

Complete the workout 3-5 rounds as fast as possible!

Once you’ve done it, snap a quick sweaty “I Did It!!” picture and post it up on Instagram or Facebook! Just make sure to tag me. I want to start spotlighting you beautiful ladies for your achievements!


Beautiful. With that… let’s do this!

The Legs 4 Days Workout

Personally, I LOVE descending pyramid workouts… with the reps going down. It gives me extra mojo to know that with each set, the reps are going to get smaller… and smaller… and smaller.


Before I head out (I am on my way to train my boot camp ladies and then go get new tires this morning), let’s quickly go over these moves.

That way, if you don’t have time to watch the video, you still know what’s going on.

The Legs 4 Days Exercises


  • Keep proper posture, with the back straight, head up and take a large step back so that the front shin remains parallel to the ground!
  • If you need extra support for balance or range of motion, do lunges next to a wall.
Squat Pulses

  • Keep the squat low, push through your heels and squeeze your butt as you pulse up and down!
Diamond Thigh Taps

  • These look harmless, right? Dan thought I was crazy, however after a few reps you’ll feel these in your thighs and abs!
  • Make sure to bring the feet together at the top of each rep instead of just doing scissor style.
Plank Butt Kicks

  • Plank + Butt Kick = Total Body! Hold a plank on elbows as you bend at the knee to bring your heel to your butt. Repeat on the other side.
Crossover Push-Ups

  • Complete a normal push-ups however, have one leg crossed over the top of the other. Alternate legs for a total of 3/side!
Squat With Lateral Raise

  • Complete a normal squat, however upon standing left the leg out to the side, with the foot flexed (I just typed food instead of foot… hungry?)!
  • Complete all 5 on 1 side before doing the other side.
Pike Up-Downs

  • Keep the legs straight, shoulders forward as you lower down on to your elbows before pushing to start position.
  • Alternate which is your nominate arm in pushing up!
Jumping Jacks

Hip Extentions

  • Push through your heels to get the hips off the ground as high as possible.
  • Complete 2 on the right and 2 on the left!

  • Don’t forget that push-up!
What’s your favorite lower body exercise?


  • http://burpeesforbreakfast.com Jen

    i’m on deck to make the leg workout for friday for bootcamp. might need to add those plank butt kicks and diamond thigh taps to my list! :)

    • http://www.fitwomensweekly.com TaylorR

      They will love it!

  • http://www.lovesweatbeers.com Tiff @ Love, Sweat, & Beers

    The diamond thigh taps are new to me. I’m going to have to try those in the near future. Thanks for sharing!

    • http://www.fitwomensweekly.com TaylorR

      No probem, try them out… it’s a surprise how much of a burn they punch!

  • http://strengthandsunshine.com Rebecca @ Strength and Sunshine

    Love the plank butt kicks!
    I am a total squat girl all the way! I hate lunges, but squats, I could do forever!

    • http://www.fitwomensweekly.com TaylorR

      I love squats too! Lunges, right now, not so much!

  • http://survivethrive.org/healthy-living Bonnie

    Good ones! Just might have to incorporate these into my class today… ;) Thanks!

    • http://www.fitwomensweekly.com TaylorR

      Thanks! Let me know what they think!

  • http://misszippy1.com misszippy

    Love this! I’m gonna give it a go! Thanks, Kindal!

    • http://www.fitwomensweekly.com TaylorR

      Thanks! Give it a go and let me know what you think!

  • http://day-with-kt.com Kim

    Oh – this workout looks awesome and a couple of these moves are new to me so you can bet I will be trying them soon!

    • http://www.fitwomensweekly.com TaylorR

      Yes!! You’ll love them!

  • Kasia

    Totaly gonna try it out on Sunday! Love the squats and the hip extensions. I just don’t know if I can manage 6 push-ups… I don’t have strong arms. :(

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  • Kara

    Love it…this is one of my favorite non-camp day workouts!!!

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