Women's Thigh Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Women's Thigh Workout Plan

Women's Thigh Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Women's Thigh Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Thigh Dumbbell & Swiss Ball Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:20:00
1 -- 00:20:00 --:--
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Dumbbell lunge and step up repetitions are listed per leg. This thigh workout will allow you tone and strengthen your thighs. Using a swiss ball really helps to isolate specific muscles and will help you tone your thigh muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Every woman wants long and lean legs. This is achievable through thigh workouts that incorporate rigorous leg exercises for women. The secret to getting nice-looking legs is by toning up the quads, hamstrings, and calves-- achieved through lowering your body fat in that area and building lean mus... more

Every woman wants long and lean legs. This is achievable through thigh workouts that incorporate rigorous leg exercises for women. The secret to getting nice-looking legs is by toning up the quads, hamstrings, and calves-- achieved through lowering your body fat in that area and building lean muscle. This will give you the curvy thighs that will attract male attention and make you look sexy in skirts and dresses.

The women's thigh workout is mainly targeted at burning calories, and accomplishes this by following a rigorous bodybuilding routine with cardio. Combined with some plyometrics, the thigh exercises will essentially hit all the muscle fibers in your legs and make them not only aesthetically pleasing, but also extremely functional. Don't be surprised if you find yourself not only loving the shape of your legs, but also being more active and partaking in more sports.

For this thigh workout, it is absolutely critical that you have a gym membership. It is a 3 day split, and the first 2 days require resistance training. Access to thigh workout machines bring about much more great ways and angles to hit those specific muscles. Bodyweight exercises that target the legs are few and rare, and thus weights and equipment are necessary to hit the thighs and calves. The first day is an overall standard bodybuilding set/rep routine. It is crucial that you do the elliptical trainer first to warm up your muscles and prevent injury. For the swiss ball hamstring curl and over the head swiss ball squat, try to maintain solid form through all 10 reps, decreasing the amount if necessary.

The second thigh workout for girls uses a different rotation of exercises. This time, in order to prevent building bulky legs, stationary bicycling for 15 minutes is added to the end. If your body simply lifts heavy on thigh exercises, then the result will be bulky and thick legs that are unattractive. Cardio alerts the body that it will also need your legs to be functional and thus is an aspect of all thigh workouts for women. Women have 95% of the muscle potential in the lower body that males do, so this extra initiative is taken to retain your feminine shape.

Finally, high-intensity thigh exercises like plyometrics target the fast-twitch fibers of your legs. This sport-like bun and thigh workout includes the best leg exercises for women. The jumps will boost your metabolic rate, and in turn you will burn more calories following the third workout than during. This fat loss will only aid in the results of these thigh slimming workouts, and will also help you jump higher and run faster.

If you want beautiful, long legs, then this thigh workout is for you. Follow the thigh workouts and leg workouts as they are laid out, and you will inevitably be attracting the attention and envy of everyone around you.

Thigh Machine & Free Weights Workout

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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

One leg squat and side split squat are listed as repetitions per leg. This thigh workout will allow you tone and strengthen your thighs. Stationary bike should be done in bursts. 30-60 seconds of sprint speed and then 2-3 minutes jog speed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Every woman wants long and lean legs. This is achievable through thigh workouts that incorporate rigorous leg exercises for women. The secret to getting nice-looking legs is by toning up the quads, hamstrings, and calves-- achieved through lowering your body fat in that area and building lean mus... more

Every woman wants long and lean legs. This is achievable through thigh workouts that incorporate rigorous leg exercises for women. The secret to getting nice-looking legs is by toning up the quads, hamstrings, and calves-- achieved through lowering your body fat in that area and building lean muscle. This will give you the curvy thighs that will attract male attention and make you look sexy in skirts and dresses.

The women's thigh workout is mainly targeted at burning calories, and accomplishes this by following a rigorous bodybuilding routine with cardio. Combined with some plyometrics, the thigh exercises will essentially hit all the muscle fibers in your legs and make them not only aesthetically pleasing, but also extremely functional. Don't be surprised if you find yourself not only loving the shape of your legs, but also being more active and partaking in more sports.

For this thigh workout, it is absolutely critical that you have a gym membership. It is a 3 day split, and the first 2 days require resistance training. Access to thigh workout machines bring about much more great ways and angles to hit those specific muscles. Bodyweight exercises that target the legs are few and rare, and thus weights and equipment are necessary to hit the thighs and calves. The first day is an overall standard bodybuilding set/rep routine. It is crucial that you do the elliptical trainer first to warm up your muscles and prevent injury. For the swiss ball hamstring curl and over the head swiss ball squat, try to maintain solid form through all 10 reps, decreasing the amount if necessary.

The second thigh workout for girls uses a different rotation of exercises. This time, in order to prevent building bulky legs, stationary bicycling for 15 minutes is added to the end. If your body simply lifts heavy on thigh exercises, then the result will be bulky and thick legs that are unattractive. Cardio alerts the body that it will also need your legs to be functional and thus is an aspect of all thigh workouts for women. Women have 95% of the muscle potential in the lower body that males do, so this extra initiative is taken to retain your feminine shape.

Finally, high-intensity thigh exercises like plyometrics target the fast-twitch fibers of your legs. This sport-like bun and thigh workout includes the best leg exercises for women. The jumps will boost your metabolic rate, and in turn you will burn more calories following the third workout than during. This fat loss will only aid in the results of these thigh slimming workouts, and will also help you jump higher and run faster.

If you want beautiful, long legs, then this thigh workout is for you. Follow the thigh workouts and leg workouts as they are laid out, and you will inevitably be attracting the attention and envy of everyone around you.

Thigh Plyometric Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 30 reps00:00:30
3 30 --:--
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

This thigh workout will allow you tone and strengthen your thighs. Plyometric workouts are great for not only toning but for improving cardio as well. Go through the Plyometric step up 1-3 times.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Every woman wants long and lean legs. This is achievable through thigh workouts that incorporate rigorous leg exercises for women. The secret to getting nice-looking legs is by toning up the quads, hamstrings, and calves-- achieved through lowering your body fat in that area and building lean mus... more

Every woman wants long and lean legs. This is achievable through thigh workouts that incorporate rigorous leg exercises for women. The secret to getting nice-looking legs is by toning up the quads, hamstrings, and calves-- achieved through lowering your body fat in that area and building lean muscle. This will give you the curvy thighs that will attract male attention and make you look sexy in skirts and dresses.

The women's thigh workout is mainly targeted at burning calories, and accomplishes this by following a rigorous bodybuilding routine with cardio. Combined with some plyometrics, the thigh exercises will essentially hit all the muscle fibers in your legs and make them not only aesthetically pleasing, but also extremely functional. Don't be surprised if you find yourself not only loving the shape of your legs, but also being more active and partaking in more sports.

For this thigh workout, it is absolutely critical that you have a gym membership. It is a 3 day split, and the first 2 days require resistance training. Access to thigh workout machines bring about much more great ways and angles to hit those specific muscles. Bodyweight exercises that target the legs are few and rare, and thus weights and equipment are necessary to hit the thighs and calves. The first day is an overall standard bodybuilding set/rep routine. It is crucial that you do the elliptical trainer first to warm up your muscles and prevent injury. For the swiss ball hamstring curl and over the head swiss ball squat, try to maintain solid form through all 10 reps, decreasing the amount if necessary.

The second thigh workout for girls uses a different rotation of exercises. This time, in order to prevent building bulky legs, stationary bicycling for 15 minutes is added to the end. If your body simply lifts heavy on thigh exercises, then the result will be bulky and thick legs that are unattractive. Cardio alerts the body that it will also need your legs to be functional and thus is an aspect of all thigh workouts for women. Women have 95% of the muscle potential in the lower body that males do, so this extra initiative is taken to retain your feminine shape.

Finally, high-intensity thigh exercises like plyometrics target the fast-twitch fibers of your legs. This sport-like bun and thigh workout includes the best leg exercises for women. The jumps will boost your metabolic rate, and in turn you will burn more calories following the third workout than during. This fat loss will only aid in the results of these thigh slimming workouts, and will also help you jump higher and run faster.

If you want beautiful, long legs, then this thigh workout is for you. Follow the thigh workouts and leg workouts as they are laid out, and you will inevitably be attracting the attention and envy of everyone around you.

303 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Box
  • Elliptical Machine
  • Stationary Cycle
Show All

No Reviews yet.

Women's Thigh Workout Plan

303 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Box
  • Elliptical Machine
  • Stationary Cycle
Show All