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Here is your Wednesday Workout for toning the legs…

Warm up

20 bodyweight squats
20 bodyweight  lunges on each leg
Repeat x 1

Compound Exercise

Front Squat (Barbell or Dumbbell)   12
Repeat x 3 (total of 4 sets)

Circuit One

Walking Lunge  20/leg
Step Up   20/leg
Repeat x 2 (total of 3 sets)

Circuit Two 

Split Squat  15/leg
Stability Ball or Laying Hamstring Curl  20
Weighted Glute Bridge  20
Squat Jump 25
Repeat x 2-3 (total of 3 or 4 sets)

*No rest between exercises. Rest 60 seconds between sets and 90 seconds between circuits.

See also Hot Hamstring Workout For Women

Join the discussion 24 Comments

  • Karen says:

    This looks great, but should it replace day 5 or day 1 in curvalicious? Any advice on how much weight to use

    • Flavia says:

      Either one my friend, Day 5 has more glutes and hams which is what this workout focuses one. The weights are up to your level of training!

  • Michelle says:

    This looks fantastic!! I can’t wait to try it!! My legs will be jelly at the end of this!

  • Flavia says:

    Hey Karen, you can do either day, Day 5 has more hamstrings and glutes and so does this workout but either one is fine. For weight, front squat you use less – see how a barbell alone feels if you are used to doing more than 45 pounds on the normal squat.

    Slpit squats are tough, see how you do with the first set on bodyweight then add 5-15 pounds as needed.

    Weighted Glute Bridge you could try a 25 pound plate or 15-20 pound dumbbell.

    Split squats – 5-10 pounds, do the first set with bodyweight!

  • Sandy says:

    Hi Flavia…..l love your workouts but I cannot do the squats or lunges. I can do the eliptical and bike and walk. Also warrior poses and wall squats….the stationary careful squats. So I replace those knee unfriendly leg exercises with things off the interned that I can do. How about posting some alturnatives for people like me??

    • Geri says:

      Hi Sandy,

      What do you do for alternatives?


      • Sandy says:

        Hi Geri….very careful warrior poses, wall squats and walking takes care of the top of my legs. I went to u tube and typed in exercises for inner thighs and got some I could do. I have replaced the lunges I can’t do with side sissor kicks….laying on side and raising both legs slightly and sissoring them back and forth…also raising the top leg and doing circles in both directions. Also a seated leg sweep……sitting with legs forward, lift one leg and sweeping it over the other and back without leaning forward. There are lots more there to pick from. I just do all those in the circuts I can do and replace the ones I can’t. Hope Flavia will give us some better ideas. Smiles

        • Tanya says:

          Hi Sandy,

          I am a personal trainer and have a few clients with knee issues as well. A great inner thigh workout can be done with a regular foursquare, playground ball. In a seated position, place the ball between your mid thighs. Squeeze the ball for a count of 2, focusing on using your inner thigh muscles, then release. Repeat this 20 times, and then pulse for another 20. Try 1 set first, and then add on from there. This is a great exercise that can also be played with to increase the intensity for others w/out knee problems. Hope you try it and like it. 🙂

    • Flavia says:

      Hey Sandy, there are a lot of workouts that you can choose from on the blog and there will be more to come!!

  • Arrian C. says:

    Flavia, would you give us a discount if we already have your first workout video!? I was wondering about that because I think your Curvalicous would be better for me. I like the first video but Im kinda bulking up…..Not really whatI wanted. Any tips!?!?
    I also still have not done my free phone call…how would I go about doing that!?

    P.S. I got into my internship at Riverside Hopsital. I get to volunteer in Ortho Surg as my first floor. Hoping to get to Radiology, then ER, OR, and Possibly NICU! 🙂

    • Flavia says:

      Hey Arrian, congrats on your placement!!

      Discount on Curvalicious?

      If you are adding too much muscle all you need to do is drop the weight, lift lighter weights where you are seeing too much muscle.

  • Debbie says:

    Flavia, what supplements should I be taking while doing Curvalicous… I have been doing your workouts and Vince’s workouts for over 1 year and I have never taken any kind of supplement expect my hi potency vitamins and greens. I’ve been reading Vince’s article on supplements and thought I’d ask….


  • isabelle says:

    Hi Flavia,
    I dit ur workout yesterday and … it killed me!!
    could you precise the difference between lunge and split squat? Is it the weight? Sorry if my question seems stupid, I m french and my english is not very good.
    thx for your answer

    • Flavia says:

      No worries, they are basically the same thing. The split squat is standing still so essentially it is a lunge. What I like to do is add elevation on the front leg to get deeper in the squat…see the video that the blog liks too. You can add weight when ready. They are very hard to do so start with bodyweight.

  • Dianay says:

    Hi Flavia. What do you think of doing weights on a power plate or vibrostation? Do you think there are any disadvantages?
    Thnx. Dianay

    • Flavia says:

      Hey Dianay, I think they can become very unstable and could cause some injury. Acheiving the best form is very important and if you put an unsteady surface under you, you are likely not going to be able to maintain proper form.

  • Catherine says:

    Wow Flavia! Read your blog at just the right time. I’m travelling at the moment and did this workout in the hotel gym. It was tough! My legs and butt are killing today but in a good way 🙂 Thanks for the post!

  • Jill says:

    Hey Flavia! I was just a little confused about one thing. At the bottom of each circuit it says how many sets you should do to complete the circuit and then again in parenthesis. For example: you have after circuit 1, “Repeat X 2 and then in parenthesis (a total of 3 sets). I was just wondering if you could clarify for me what each set number refers to so that I complete the workout correctly. Thanks so much! 🙂

  • michele b. says:

    Thanks, Flavia! Just completed this as my “day 5” workout (even pushed myself through the 4th set of the last circuit!), and it was nice to have a little variety! Another great one!

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