{"id":6683,"date":"2016-11-29T11:14:42","date_gmt":"2016-11-29T07:14:42","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=6683"},"modified":"2022-06-09T05:38:33","modified_gmt":"2022-06-09T01:38:33","slug":"free-skinny-legs-workout-ebook-day-2","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/","title":{"rendered":"Free Lean Legs Workout (eBook) &#8211; Day 2"},"content":{"rendered":"\n<p>Hi lovelies,<\/p>\n\n\n\n<p>This is the type of lighter resistance training that I recommend to get toned without getting bulky. These are the type of exercises in my <a href=\"http:\/\/www.rachaelattard.com\/skinny-legs-ebook\" target=\"_blank\" rel=\"noopener noreferrer\">3 Steps to Lean Legs Program<\/a>.<\/p>\n\n\n\n<p>The program&nbsp;has 3 of these lean legs workouts per week, so I have posted 3 of these workouts for you to try. You can find the other workouts <a href=\"https:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a> and <a href=\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-3\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a> :)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WATCH THE LEAN LEGS WORKOUT DAY 2 VIDEO&nbsp;<\/strong><\/h2>\n\n\n\n<div style=\"position: relative; height: 0; padding-bottom: 56.25%;\"><iframe loading=\"lazy\" style=\"position: absolute; width: 100%; height: 100%; left: 0;\" src=\"https:\/\/www.youtube.com\/embed\/xCYPifT8r5s\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_end\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>HOW TO COMPLETE THE CIRCUIT&nbsp;<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Complete each exercise in circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other &#8211; not exercise 1 three times).<\/li><li>Once you have completed the 3 exercises, rest for 30 seconds.<\/li><li>You should do 3 rounds in total.<\/li><li>Complete circuit 2 in the exact same way.<\/li><\/ul>\n\n\n<p>[optin-monster-shortcode id=&#8221;hpb7shuu7laheuncsatg&#8221;]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>THE EXERCISES&nbsp;<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span style=\"text-decoration: underline;\">Circuit 1<\/span><\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. LYING LEG OPENERS&nbsp;&nbsp;<\/strong><\/h3>\n\n\n\n<p>This workout is amazing for your inner butt and thigh. Inner thighs are a problematic area for many women but this workout is very effective. Also, if want to target your butt without building your quads (muscle at the front of your thighs), you&#8217;ll love this.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-8.png\" alt=\"lying leg openers\" class=\"wp-image-13749\" width=\"580\" height=\"320\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-8.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-8-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n\n<p>Complete 45 seconds on each leg (PS &#8211; these are amazing for your inner thigh and butt!).&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. SHOULDER TAP PUSH UPS&nbsp;<\/strong><\/h3>\n\n\n\n<p>This workout focuses on your arms and chest while strenghtening your core. As with all my workouts, you won&#8217;t bulk up. :)<\/p>\n\n\n\n<p>I used ankle weights around my wrists for this exercise to make it a bit more challenging. But you can do it without. I&#8217;ll put the link to the ankle weights I use at the bottom of this post.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SHOULDER-TAP-PUSH-UP.jpg\" alt=\"lean legs workout day 2\" class=\"wp-image-13757\" width=\"640\" height=\"600\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SHOULDER-TAP-PUSH-UP.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SHOULDER-TAP-PUSH-UP-300x281.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p>Don&#8217;t forget to tap both shoulders while doing this workout.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. SINGLE LEG ROPE CLIMBER ON GLIDING DISCS&nbsp;<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-11.png\" alt=\"lean legs workout day 2\" class=\"wp-image-13756\" width=\"580\" height=\"320\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-11.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-11-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n\n<p>Do 45 seconds on each leg if you can (if it&#8217;s too difficult you can do 30 seconds). If you don&#8217;t have gliding discs, you can use small towels or paper plates.&nbsp;I&#8217;ll put the link to the gliding discs I use down the bottom.<\/p>\n\n\n<p>[optin-monster-shortcode id=&#8221;nwp0qqsor7vljjo0pt2k&#8221;]<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\"><strong>Circuit 2<\/strong><\/span><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. HIP BRIDGE 10 PULSES AND 10 SECOND HOLD&nbsp;<\/strong><\/h3>\n\n\n\n<p>This one targets your glutes and hamstrings (muscle at the back of your thigh). It will help you get a perky butt and lean legs!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-12.png\" alt=\"lean legs workout day 2\" class=\"wp-image-13759\" width=\"580\" height=\"320\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-12.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-12-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mce_20\"><strong>2. SINGLE ARM PUSH UPS ON SLIDERS&nbsp;<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-13.png\" alt=\"lean legs workout day 2\" class=\"wp-image-13760\" width=\"580\" height=\"320\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-13.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-13-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n\n<p>This one is really effective but also quite tough so if you can only do 30 seconds, that&#8217;s OK!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. C CRUNCHES<\/strong><\/h3>\n\n\n\n<p>This one targets&nbsp;your abs but also obliques and hips. Make sure that your lower back stays on the floor.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-14.png\" alt=\"lean legs workout day 2\" class=\"wp-image-13761\" width=\"580\" height=\"320\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-14.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/SINGLE-LEG-SKATERS-14-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n\n<p><br>This is the type of resistance training that is in&nbsp;my <a href=\"http:\/\/www.rachaelattard.com\/skinny-legs-ebook\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lean Legs eBooks<\/a>. It will help you get toned without adding bulk. As always, if you have any questions, feel free to ask below! xx<\/p>\n\n\n<p>[optin-monster-shortcode id=&#8221;ztqsicuhchkszu1rhjzh&#8221;]<\/p>\n\n\n\n<p>Here are the ankle weights and gliding discs that I use: ankle weights, <a href=\"https:\/\/www.amazon.com\/Healthy-Model-Life-Gliding-Surface\/dp\/B01G43PBBO\" target=\"_blank\" rel=\"noopener noreferrer\">gliding discs.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hi lovelies, This is the type of lighter resistance training that I recommend to get toned without getting bulky. These are the type of exercises in my 3 Steps to Lean Legs Program. The program&nbsp;has 3 of these lean legs workouts per week, so I have posted 3 of these workouts for you to try&#8230;.<\/p>\n","protected":false},"author":2,"featured_media":12956,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,836],"tags":[611],"class_list":["post-6683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-free-workouts","tag-lean-legs-workout"],"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 (eBook) - Day 2 - Rachael Attard<\/title>\n<meta name=\"description\" content=\"Free Lean Legs Workout - Day 2. This is the type of lighter resistance training that I recommend to get toned without getting bulky.\" \/>\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-workout-ebook-day-2\/\" \/>\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 2\" \/>\n<meta property=\"og:description\" content=\"Free Lean Legs Workout - Day 2. This is the type of lighter resistance training that I recommend to get toned without getting bulky.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/\" \/>\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=\"2016-11-29T07:14:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-09T01:38:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/ree-Lean-Legs-Workout-eBook.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"720\" \/>\n\t<meta property=\"og:image:height\" content=\"405\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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=\"4 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-workout-ebook-day-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/\"},\"author\":{\"name\":\"Rachael Attard\",\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"headline\":\"Free Lean Legs Workout (eBook) &#8211; Day 2\",\"datePublished\":\"2016-11-29T07:14:42+00:00\",\"dateModified\":\"2022-06-09T01:38:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/\"},\"wordCount\":483,\"commentCount\":11,\"publisher\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#\/schema\/person\/b3efe7356fc7a2488627fc7a1fd3172d\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/ree-Lean-Legs-Workout-eBook.jpg\",\"keywords\":[\"lean legs workout\"],\"articleSection\":[\"Blog\",\"Free Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/\",\"url\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/\",\"name\":\"Free Lean Legs Workout (eBook) - Day 2 - Rachael Attard\",\"isPartOf\":{\"@id\":\"https:\/\/www.rachaelattard.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/11\/ree-Lean-Legs-Workout-eBook.jpg\",\"datePublished\":\"2016-11-29T07:14:42+00:00\",\"dateModified\":\"2022-06-09T01:38:33+00:00\",\"description\":\"Free Lean Legs Workout - Day 2. 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