{"id":6656,"date":"2016-11-27T12:11:34","date_gmt":"2016-11-27T08:11:34","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=6656"},"modified":"2024-11-08T16:35:15","modified_gmt":"2024-11-08T06:35:15","slug":"free-skinny-legs-ebook-workout-part-1","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/","title":{"rendered":"Free Lean Legs Workout (eBook) &#8211; Day 1"},"content":{"rendered":"\n<p>If you\u2019re here you&#8217;re probably struggling with getting lean legs, especially if you find it <a href=\"https:\/\/www.rachaelattard.com\/slim-muscular-thighs-skinny-legs\/\">easy to gain muscle<\/a> in your lower body. <\/p>\n\n\n\n<p>You might have done all the \u201dbest workouts for lean and slim legs\u201d that are <a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19982843\/best-leg-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">typically recommended<\/a>, but you ended up bulkier, or with some stubborn fat on your thighs you just <a href=\"https:\/\/www.rachaelattard.com\/how-to-lose-inner-thigh-fat\/\">can\u2019t get rid of<\/a>.&nbsp;<\/p>\n\n\n\n<p>I know what that feels like. Working out and seeing your legs getting bigger rather than smaller can be very frustrating.<\/p>\n\n\n\n<p>In the past, I have struggled with under-eating and overexercising, and then with over-eating and <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.rachaelattard.com\/why-i-dont-lift-heavy-weights-anymore\/\" target=\"_blank\">doing the wrong exercises<\/a> which made me bulky. Neither of these made me happy with my body.&nbsp;<\/p>\n\n\n\n<p>After a lot of testing and research, I designed my own workout and nutrition plan focused on getting lean and toned body in a healthy and balanced way.&nbsp;And I couldn\u2019t be happier!<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34416\" class=\"elementor elementor-34416\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b99083 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b99083\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22896a9\" data-id=\"22896a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ae3025 elementor-widget elementor-widget-heading\" data-id=\"9ae3025\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">WANT TO KNOW YOUR BODY TYPE?<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9137632 elementor-widget__width-initial elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9137632\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Complete the quiz in 2 minutes<br><\/li>\n<li>It&#8217;S free<\/li>\n<li>You will get 3 nutrition and workout tips for your body type<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ba8013 elementor-widget elementor-widget-image\" data-id=\"5ba8013\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/calculator_imagev-2-1-pxcqe5jlsy7rzs8iig4mxy0azthgn20jh53c1rvdeo.png\" title=\"calculator_imagev-2 (1)\" alt=\"calculator_imagev-2 (1)\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41b4490 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"41b4490\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs elementor-animation-grow\" href=\"https:\/\/form.typeform.com\/to\/gFpjG9d5\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE QUIZ NOW<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-tone-your-legs-without-adding-bulk\"><strong>HOW TO TONE YOUR LEGS WITHOUT ADDING BULK<\/strong><\/h2>\n\n\n\n<p>If you\u2019re trying to get skinny legs, you need to:<br><strong><br>1. Reduce overall body fat by doing more cardio<\/strong><\/p>\n\n\n\n<p>For cardio workouts, please read my blog post on&nbsp;<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\">How To Get Lean Legs With Proper Cardio<\/a>.<\/p>\n\n\n\n<p><strong>2. Do the proper resistance training<\/strong><\/p>\n\n\n\n<p>You must do the right kind of resistance training that will tone your legs without adding bulk in the process.&nbsp;<\/p>\n\n\n\n<p><strong>3. Avoid doing workouts that will add bulk to your thighs and hamstrings<\/strong><\/p>\n\n\n\n<p>All of the exercises below are from my <a href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=broadcast&amp;utm_medium=email&amp;utm_campaign=blog_text\">Lean Legs Program 1<\/a> and they are specifically designed for slimming down your legs without getting bulky.<\/p>\n\n\n\n<p>They might look easy, but you definitely feel them and they&nbsp;get results! I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect.<\/p>\n\n\n\n<p>Lastly, there are no&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.rachaelattard.com\/do-squats-make-your-legs-bigger-or-smaller\/\" target=\"_blank\">squats,&nbsp;<\/a>burpees and other workouts that are known to cause bulky legs, especially for&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.rachaelattard.com\/2-out-of-3-body-types-can-get-too-muscular\/\" target=\"_blank\">some&nbsp;<\/a>body types.<\/p>\n\n\n\n<p>Let\u2019s cover the resistance training for getting thin legs in more details.<\/p>\n\n\n\n<p><strong>Bonus Tip:<\/strong>&nbsp;I would also advise you to find out what your body type is. There are 3 main body types and they all lose weight and build muscle differently.<\/p>\n\n\n\n<p><strong>I have created a<\/strong><a href=\"https:\/\/www.rachaelattard.com\/find-out-body-type\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>&nbsp;Body Type Quiz<\/strong><\/a><strong>&nbsp;which will help you learn your body type in just 2 minutes. And it\u2019s completely free! :)<\/strong><\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35481\" class=\"elementor elementor-35481\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f19b139 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f19b139\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-159b1415\" data-id=\"159b1415\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41b68931 elementor-widget elementor-widget-heading\" data-id=\"41b68931\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-c1861f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c1861f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1f032d55\" data-id=\"1f032d55\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-593c8e50 elementor-widget elementor-widget-image\" data-id=\"593c8e50\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba.png\" class=\"attachment-2048x2048 size-2048x2048 wp-image-35498\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba.png 1080w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba-300x300.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba-1024x1024.png 1024w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba-768x768.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba-700x700.png 700w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba-169x169.png 169w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/simone-ba-45x45.png 45w\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-31fa33ca\" data-id=\"31fa33ca\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2c3635c6 elementor-widget elementor-widget-image\" data-id=\"2c3635c6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-1024x1024.png\" class=\"attachment-large size-large wp-image-35499\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-1024x1024.png 1024w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-300x300.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-768x768.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-700x700.png 700w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-169x169.png 169w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial-45x45.png 45w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/LLP1-Simone-BA-Testimonial.png 1080w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c5ef6ec elementor-align-center elementor-widget elementor-widget-button\" data-id=\"3c5ef6ec\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-b%26a-llp1-inline-3\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THIS PROGRAM<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-complete-the-circuit-training-for-slim-legs-nbsp\"><strong>HOW TO COMPLETE THE CIRCUIT TRAINING FOR SLIM LEGS&nbsp;<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Complete each exercise in Circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other \u2013 not exercise 1 three times).<\/li>\n\n\n\n<li>Do each workout for 45 secs.<\/li>\n\n\n\n<li>Once you have completed the 3 exercises, rest for 30 seconds.<\/li>\n\n\n\n<li>You should do 3 rounds in total.<\/li>\n\n\n\n<li>Complete circuit 2 in the exact same way.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-watch-the-lean-legs-day-1-workout-video\"><strong>WATCH THE LEAN LEGS DAY 1 WORKOUT VIDEO<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"FREE Lean Legs eBook Workout - Day 1\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/yPCQzqT_7yU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-exercises\"><strong>THE EXERCISES<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-circuit-1\"><span style=\"text-decoration: underline;\"><strong>CIRCUIT 1<\/strong><\/span><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-single-leg-skaters\"><strong>1. SINGLE LEG SKATERS<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">For this one, you\u2019ll need a gliding disc. <\/span><span style=\"font-weight: 400;\">If you don\u2019t have a gliding disc, you can use a small towel or a paper plate. <\/span> I&#8217;ll put a link below to the gliding discs that I use.<\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">This exercise will give you beautiful, lean and <a href=\"https:\/\/www.rachaelattard.com\/female-guide-how-to-get-lean-and-not-bulky-skinny-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"toned legs without bulking (opens in a new tab)\">toned legs without bulking<\/a>. Your legs will be stronger but still feminine. And it will help you build stability and coordination.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"597\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/1a.jpg\" alt=\"best workouts for lean legs\" class=\"wp-image-22596\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/1a.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/1a-300x280.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Do 45 seconds on each leg. <\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-yoga-push-up\"><strong>2. YOGA PUSH UP<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"597\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/2a.jpg\" alt=\"skinny legs workout for slim and toned legs\" class=\"wp-image-22597\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/2a.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/2a-300x280.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p><span style=\"font-weight: 400;\">This exercise combines the <a href=\"https:\/\/www.rachaelattard.com\/yoga-for-lean-muscle\/\">benefits of yoga<\/a> with the amazing upper body and core benefits of push-ups. <\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">You\u2019ll work on your upper body and inner core muscles, and lengthen and stretch through your upper and lower body.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-lying-leg-raises\"><strong>3. LYING LEG RAISES<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"597\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/3a.jpg\" alt=\"best workout for toned body\" class=\"wp-image-22598\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/3a.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/3a-300x280.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>This exercise will help you slim down your legs without making your thighs bulky. And it&#8217;s a great workout for your core and abs.<\/p>\n\n\n\n<p> I used ankle weights to make it a bit more challenging &#8211; I&#8217;ll also put a link to these below.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-circuit-2\"><span style=\"text-decoration: underline;\"><strong>CIRCUIT 2<\/strong><\/span><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-straight-leg-donkey-raises\"><strong>1. STRAIGHT LEG DONKEY RAISES<\/strong><\/h3>\n\n\n\n<p>Dokey kicks are great for building your booty without growing your thighs. Do&nbsp; 4 regular, 4 to the left and 4 to the right.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"597\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/4a.jpg\" alt=\"best skinny legs workout\" class=\"wp-image-22599\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/4a.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/4a-300x280.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>Do 45 seconds on each leg. Use ankle weights to make it a bit more challenging.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-punches\"><strong>2. PUNCHES<\/strong><\/h3>\n\n\n\n<p>Boxing is great for <a href=\"https:\/\/www.harpersbazaar.com\/uk\/beauty\/fitness-wellbeing\/news\/a41780\/best-workouts-toned-arms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"toning your arms (opens in a new tab)\">toning your arms<\/a> without making them bulky. Victoria Secret models also love <a rel=\"noopener noreferrer\" href=\"https:\/\/www.rachaelattard.com\/victorias-secret-workout\/\" target=\"_blank\">boxing<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"597\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/punches-1.jpg\" alt=\"best workouts for lean body\" class=\"wp-image-22604\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/punches-1.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/punches-1-300x280.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>In this exercise I also recommend using ankle weights for extra resistance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-nbsp-roll-ups\"><strong>3.&nbsp;ROLL UPS<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"597\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/6a.jpg\" alt=\"slim legs exercise\" class=\"wp-image-22595\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/6a.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/6a-300x280.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>Use yoga mat for comfort.<\/p>\n\n\n\n<p>If you are interested in buying ankle weights and gliding discs, I use these ones:&nbsp;ankle weights and <a rel=\"noopener noreferrer\" href=\"https:\/\/www.amazon.com\/Healthy-Model-Life-Gliding-Surface\/dp\/B01G43PBBO\" target=\"_blank\">gliding discs.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-getting-started-with-my-3-steps-to-lean-legs-program\"><strong>GETTING STARTED WITH MY 3 STEPS TO LEAN LEGS PROGRAM<\/strong><\/h2>\n\n\n\n<p>If you are looking for a workout to help you slim down your legs and tone up your body without getting bulky, my&nbsp;<a href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=broadcast&amp;utm_medium=email&amp;utm_campaign=blog_text\">Lean Legs Program 1<\/a>&nbsp;will help you do just that!<\/p>\n\n\n\n<p>I know from my own experience how frustrating it is to train hard and end up with results that you didn\u2019t want. <\/p>\n\n\n\n<p>That\u2019s why I created three versions of my program, one for each of the three body types. That way you can be certain you\u2019re going to get the best possible results!<\/p>\n\n\n\n<p>My&nbsp;program includes a complete 8-week workout plan with the style of resistance training that you saw in this blog post.&nbsp;<\/p>\n\n\n\n<p>The videos are full-length and you can follow them from&nbsp;warm-up&nbsp;to cool down.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-lean-legs-program-1-before-amp-after\">LEAN LEGS PROGRAM 1 BEFORE &amp; AFTER<\/h2>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/ClQglZ3oqjq\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/ClQglZ3oqjq\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/ClQglZ3oqjq\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<p><\/p>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/ClDnufIIrX7\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/ClDnufIIrX7\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/ClDnufIIrX7\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<p>Start your journey to lean &amp; toned today!<\/p>\n\n\n\n<p>And as always, if you have any questions, please feel free to ask!&nbsp;<\/p>\n\n\n\n<p>Love Rachael xx<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"38326\" class=\"elementor elementor-38326\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ad2132a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ad2132a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3b7f6faa\" data-id=\"3b7f6faa\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-26428b0d elementor-widget elementor-widget-image\" data-id=\"26428b0d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/08\/Lean-Legs-Bundle-Inline.jpg\" title=\"Lean Legs Bundle Inline\" alt=\"Lean Legs Bundle Inline\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4d3354 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"f4d3354\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/shop.rachaelattard.com\/products\/lean-legs-bundle-ll1-ll2-by-femme-nativa?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-lean-legs-bundle-inline\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">CLAIM YOUR DISCOUNT<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-064dc75 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"064dc75\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5aa3092\" data-id=\"5aa3092\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re here you&#8217;re probably struggling with getting lean legs, especially if you find it easy to gain muscle in your lower body. You might have done all the \u201dbest workouts for lean and slim legs\u201d that are typically recommended, but you ended up bulkier, or with some stubborn fat on your thighs you just&#8230;<\/p>\n","protected":false},"author":2,"featured_media":35195,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,836],"tags":[751,561],"class_list":["post-6656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-free-workouts","tag-3-steps-to-lean-legs","tag-no-bulk"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Free Lean Legs Workout Day 1(eBook by Rachael Attard)<\/title>\n<meta name=\"description\" content=\"How to get lean legs, tone down your thighs without adding muscle bulk? We compiled the best workouts for lean legs!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Free Lean Legs Workout (eBook) - Day 1\" \/>\n<meta property=\"og:description\" content=\"How to get lean legs, tone down your thighs without adding muscle bulk? We compiled the best workouts for lean legs!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\" \/>\n<meta property=\"og:site_name\" content=\"Rachael Attard\" \/>\n<meta property=\"article:publisher\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:author\" content=\"www.facebook.com\/rachaelattardpt\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-27T08:11:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-08T06:35:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/Free-Lean-Legs-Workout-Day-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Rachael Attard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rachael Attard\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\"},\"author\":{\"name\":\"Rachael Attard\",\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"headline\":\"Free Lean Legs Workout (eBook) &#8211; Day 1\",\"datePublished\":\"2016-11-27T08:11:34+00:00\",\"dateModified\":\"2024-11-08T06:35:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\"},\"wordCount\":969,\"commentCount\":219,\"publisher\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/Free-Lean-Legs-Workout-Day-1.png\",\"keywords\":[\"3 steps to lean legs\",\"no bulk\"],\"articleSection\":[\"Blog\",\"Free Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\",\"url\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\",\"name\":\"Free Lean Legs Workout Day 1(eBook by Rachael Attard)\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/Free-Lean-Legs-Workout-Day-1.png\",\"datePublished\":\"2016-11-27T08:11:34+00:00\",\"dateModified\":\"2024-11-08T06:35:15+00:00\",\"description\":\"How to get lean legs, tone down your thighs without adding muscle bulk? 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