{"id":6701,"date":"2016-12-01T06:13:33","date_gmt":"2016-12-01T06:13:33","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=6701"},"modified":"2024-11-08T16:30:58","modified_gmt":"2024-11-08T06:30:58","slug":"free-skinny-legs-workout-ebook-day-3","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-3\/","title":{"rendered":"Free Lean Legs Workout (eBook) &#8211; Day 3"},"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 has 3 of these lean legs workouts per week.&nbsp;I have already posted <a href=\"http:\/\/www.rachaelattard.com\/free-skinny-legs-ebook-workout-part-1\/\" target=\"_blank\" rel=\"noopener noreferrer\">Day 1 <\/a>and <a href=\"http:\/\/www.rachaelattard.com\/free-skinny-legs-workout-ebook-day-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">Day 2<\/a> workouts. This is the last one, and probably the most challenging.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-watch-the-lean-legs-workout-day-3-video\"><strong>WATCH THE LEAN LEGS WORKOUT DAY 3 VIDEO<\/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\/8hyg1MRmQGw\" 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\" id=\"h-how-to-complete-the-circuit\"><strong>HOW TO COMPLETE THE CIRCUIT<\/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 &#8211; not exercise 1 three times).<\/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<p>[optin-monster-shortcode id=&#8221;hpb7shuu7laheuncsatg&#8221;]<\/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-side-forward-lunge-on-gliding-discs-nbsp\"><strong>1. SINGLE LEG SIDE + FORWARD LUNGE ON GLIDING DISCS&nbsp;<\/strong><\/h3>\n\n\n\n<p>This one is great for your glutes, inner thighs and hamstrings (muscle on the back of your leg). It will help you get lean legs and perky butt without bulking.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"320\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-15.png\" alt=\"lean legs workout day 3\" class=\"wp-image-13777\" style=\"width:580px;height:320px\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-15.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-15-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n<p>If you don&#8217;t have gliding discs you can use small towels or paper plates. I&#8217;ll put the link to the gliding discs that I use below.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-walk-out-push-up\"><strong>2. WALK OUT + PUSH UP <\/strong><\/h3>\n\n\n\n<p>This is a great full body workout for a lean&nbsp;and toned body. It will help you strengthen&nbsp;your upper body and core but without adding bulk.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"500\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/WALK-OUT-PUSH-UP-1.jpg\" alt=\"lean legs workout day 3\" class=\"wp-image-13779\" style=\"width:640px;height:500px\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/WALK-OUT-PUSH-UP-1.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/WALK-OUT-PUSH-UP-1-300x234.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>If this one is too difficult, you can do push-ups on your knees.&nbsp;:)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-half-tucks-pike\"><strong>3. HALF TUCKS + PIKE<\/strong><\/h3>\n\n\n\n<p>This is a great full body workout but it is a bit challenging. If it&#8217;s too difficult you can do 30 seconds.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"500\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/half-tuck-pike.jpg\" alt=\"lean legs workout day 3\" class=\"wp-image-13780\" style=\"width:640px;height:500px\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/half-tuck-pike.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/half-tuck-pike-300x234.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>Again 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<h2 class=\"wp-block-heading\" id=\"h-circuit-2\"><span style=\"text-decoration: underline;\"><strong>CIRCUIT 2<\/strong><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-lying-lef-lifts-4-side-4-front\"><strong>1. LYING LEF LIFTS &#8211; 4 side + 4 front<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"320\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-16.png\" alt=\"lean legs workout day 3\" class=\"wp-image-13782\" style=\"width:580px;height:320px\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-16.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-16-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n<p>This workout is great for your butt and hips!&nbsp;You can use ankle weights to add a bit more resistance if you want to.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-plank-walks-using-gliding-discs\"><strong>2. PLANK WALKS (using gliding discs).<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"320\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-17.png\" alt=\"lean lega workout day 3\" class=\"wp-image-13785\" style=\"width:580px;height:320px\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-17.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-17-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n<p>This is an amazing&nbsp;upper body and core workout. But if it&#8217;s too challenging and you can&#8217;t do a full 45 seconds, that&#8217;s OK. Try to do it for 30 seconds. :)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-bicycle-nbsp-crunches-nbsp-10-slow-10-fast\"><strong>3. BICYCLE&nbsp;CRUNCHES&nbsp; &#8211; 10 slow + 10 fast<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"320\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-18.png\" alt=\"lean leags workout day 3\" class=\"wp-image-13786\" style=\"width:580px;height:320px\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-18.png 580w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2016\/12\/SINGLE-LEG-SKATERS-18-300x166.png 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure><\/div>\n\n\n<p>Regular crunches are great for your abs but this exercise will work both your abs and your obliques!<br><\/p>\n\n\n\n<p>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\">3 Steps to Lean Legs Program<\/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\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\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\n\n\n<p>Good luck! Xx<\/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 has 3 of these lean legs workouts per week.&nbsp;I have already posted Day 1 and Day 2 workouts. This is&#8230;<\/p>\n","protected":false},"author":2,"featured_media":43088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,836],"tags":[611],"class_list":["post-6701","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 Day 3 - Rachael Attard<\/title>\n<meta name=\"description\" content=\"The best lean legs workout! 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