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5 Day Butt Challenge (5-Day Plan)

Have you seen this 5 day butt challenge? It can help you get to your booty goals faster.

You’ll train lowerbody 3 days out of the week and get your waist snatched on the 2 days in between.

If you’ve got goals, this is a GREAT 5-day plan for you.

Want to know the most exciting part?

This exercise program consists entirely of videos!

That means you can stop worrying about doing the exercises wrong.

And you don’t have to think!

Simply follow my guidance in each video and let’s get you looking fire! πŸ”₯

5 Day Butt Challenge: Meet Your Personal Trainer

5 day butt challenge - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

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Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I lost 30lb within 6 months and kept it off!

Booty Program - 5 day butt challengeGet the results you need with the booty workout program.

Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

5 Day Butt Challenge: Workout Plan Summary

  • Main Result: Question Mark Booty
  • Suitable for: Beginner – Intermediate
  • Program Duration : 5 Days
  • Daily Time Needed: Under 20 min
  • Equipment Needed: None
  • Recommended Premium Program: booty workout program.
  • PDF of this Workout Plan: Coming Soon

Another Lowerbody Workout Plan You Might Like

Thigh And Butt Workout (workout plan)

Or you might enjoy trying all my free workout plans for women.
These are easily combined with my love handles workouts and belly fat workouts as well!

5 Day Butt Challenge: Warm Up (step 1/2)

I recommend doing an additional warm up before starting the video for the day.

Here’s a simple multi-purpose warm up you can do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

If you prefer to do a video warm up, simply press play on the warm up video below.

5 Day Butt Challenge – Workout Plan Instructions

1️⃣ Bookmark or keep this page open on your phone (or computer). This will make it easy for you to come back to do your workouts each day.

2️⃣ On your first day, scroll to day 1 or press the button that says “day 1” to jump to your workout for the day.

3️⃣ Press play on the video and then press the dotted rectangle in the lower right corner. This will get the video to play in full screen mode for you. See image below for a visual of what to press

koboko fitness home workout plan for women

4️⃣ Follow along with the video to do your workout with me.

5️⃣ Repeat steps 2 – 4 each day until you complete the program.

6️⃣ Tag @KobokoFitness the gram if you want me to see you putting in work! πŸ’ͺ🏽

Here are the buttons.

5 Day Butt Challenge Day 1

Time Needed: 9 min

Get the results you need with the booty workout program.

Detailed breakdown of this sculpted booty workout

I start you off by focusing on the glutes, thighs, and abductors, warming up with exercises like knee hugs, squats, and hip openers.

Jumping jacks are included to elevate heart rate and prepare the body for the glute-targeting moves.

I demonstrate exercises such as wide squats, leg sweeps, hip drives, donkey kicks, and leg out pulses, each targeting different areas of the lower body.

For those with knee issues, do glute bridges instead of hip drives.

Remember to keep your abs tense (while continuing to breathe). I also offer modifications as needed.

Pro tip: remember to aim for equal engagement of both butt cheeks during leg out pulses. πŸ˜„

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5 Day Butt Challenge Day 2

Time Needed: 10 min

Detailed breakdown of this workout

I lead you to a fast-paced first half focusing on burning fat and engaging abs through exercises like punches, side hops, steps, and planks.

We’ll rest for a full minute before the second half.

The second half is more about core strengthening. For example, you want to have good body control to get a straight line from head to heel during planks. We also do side planks and slow cycles.

The routine also includes mountain climbers for the lower abs, followed by cooling-down mobility exercises.

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5 Day Butt Challenge Day 3

Time Needed (total): 17 min

Detailed breakdown of this no squats workout

I lead you through a ten-minute leg workout aimed at toning legs and thighs without the need for squats.

Exercises include marching in place, high kicks, side leg raises, inside leg raises, and leg raises in a lying position.

It’s very imporant to maintain proper form and engagement of core and glutes throughout the routine.🀝

Detailed breakdown of this wider hips workout

I guide you through a series of hip-targeting exercises, including fire hydrants, side leg raises, and side-to-side steps, all designed to help achieve wider hips and overcome “hip dips.”

Hip dips are natural by the way – but some people want to reduce them and exercise can help πŸ’›

In this workout, I encourage you to push through the burn and stay committed to finish.

There is no equipment required for this workout and honestly the transformation is worth the effort.πŸ’–

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5 Day Butt Challenge Day 4

Time Needed: 5 min

Detailed breakdown of this workout

This workout is an intense five-minute cardio routine meant to raise the heart rate and melt fat.

The routine consists of five exercises: speed back punches, step jacks, knee to elbows, Frankenstein walks, and squats.

Go at your own pace while engaging your core throughout.

You’ll be hopping side to side. Using your hands. Stepping side to side quickly, touching knees to opposing elbows, and more.

So get ready! It’s gonna be good!

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5 Day Butt Challenge Day 5

Time Needed: 11 min

Detailed breakdown of this at home workout

I start you off in this lower body workout with hip circles and leg raises as a warm-up.

The workout consists of multiple exercises: prisoner squats, alternating warriors, knee raises, rotating lunges, and hip circles and leg kicks.

Prisoner squats target the glutes and thighs, warriors engage the hips and thighs, and knee raises work the abs and legs.

Throughout the routine, I offer you modifications and lots of encouragement.

The session concludes with a cool-down featuring a cow stretch to relax the back of the thighs and calves.

5 Day Butt Challenge – Optional Extra Cooldown

Here is some extra cool down for you to do each day after your workout.

I recommend doing it if you have time. Otherwise, no sweat.

5 Day Butt Challenge – More Info About this Workout Plan

We kick off the workout plan with the 9 min sculpted booty workout to produce stronger legs and a bubble butt.

πŸ“ 5 Day Butt Challenge Day 1 Tip:

try toenjoy the feeling of moving your body. Exercise is so much easier when it’s fun πŸ™‚ Do the modiications when necessary and stick with it.

Check in on day 2 for a 10 min love handles workout designed to help with fat loss and a slimmer waistline.

πŸ”₯Bonus Workout (optional):

Here’s a fantastic workout to add on to day 2. Exercise to Reduce Belly Fat For Female At Home

Day 3 continues with the 10 min no squats workout and 7 min wider hips workout!

πŸ“ 5 Day Butt Challenge Day 3 Tip:

see if you can avoid overwhelm. This is a rookie mistake with exercise πŸ˜„ small steady progress beats unsustainable intensity everytime! But it’s hard to live by this in our fast paced culture. Choosing slow and steady will help prevent burnout and reduce the risk of injury.

By day 4, we’re on to a 5 min fat melting workout.

πŸ”₯Bonus Workout (optional):

Here’s a fantastic workout to add on to day 4. Best Workouts to Lose Belly Fat

On day 5, we’re rocking with a 11 min at home workout.

πŸ“ 5 Day Butt Challenge Day 5 Tip:

try to find a way to stay accountable. To see results, it’s important to stick to the routine. Maybe track your progress? or tell a trusted friend to keep you honest. ❀

5 Day Butt Challenge – 3 Mistakes to Avoid

Not listening to your body and pushing through pain

It’s ok to push yourself during workouts but there’s a fine line between pushing through discomfort and pushing through pain.

It’s so important to know the difference!

Ignoring pain signals from your body can lead to injuries and setbacks in your fitness journey.

It’s important to differentiate between muscle soreness, which is a natural result of exercise, and sharp or intense pain, which may indicate problems.

Muscle soreness typically occurs 24 to 48 hours after a workout and should go away within a few days.

You can even avoid it altogether if you foamroll!

On the other hand, pain during or immediately after an exercise may be a sign of overexertion or incorrect form.

If you experience pain during an exercise, stop immediately and assess the cause.

It’s better to take a break or modify the exercise.

Listen to your body and give yourself time to recover before resuming your workouts.

If the pain persists or worsens, consult a healthcare professional for a proper diagnosis and treatment.

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Not doing cardio

A well-rounded at-home lower body workout plan should include both lower body and cardio exercises.

Many people make the mistake of solely focusing on one aspect and neglecting the other.

Strength training exercises, such as squats, lunges, and deadlifts, help build lean muscle mass, increase strength, and promote overall toning and shaping of the lower body.

These exercises are essential for targeting specific muscle groups and creating definition.

On the other hand, cardio exercises, such as switch kicks, jumping jacks, and step jacks, improve cardiovascular endurance, burn calories, and contribute to overall fat loss.

Cardio exercises also help increase blood flow to the muscles, aiding in recovery and reducing muscle soreness.

To maximize your results, aim for a balance between strength training and cardio exercises in your at-home lower body workout plan. This ensures that you are both building muscle and burning calories for an efficient and effective workout.

Lucky for you – you never have to think about this when you are doing my workout plans. I do it for you πŸ’— But I’m still sharing here so you are educated and informed!

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Focusing solely on one muscle group

Many women make the mistake of solely focusing on one specific muscle group (ahem booty) πŸ‘€ or want to train only lower body.

While it’s important to target specific muscles for strength and aesthetic purposes, neglecting other muscle groups can lead to imbalances and hinder overall progress.

To achieve a balanced and well-rounded lower body, it’s crucial to include exercises that target all major muscle groups.

This includes the quadriceps, hamstrings, glutes, calves, and hip abductors and adductors.

By incorporating a variety of exercises, you ensure that each muscle group is adequately stimulated and developed.

For example, instead of solely focusing on squats for your quads, incorporate exercises such as lunges, leg presses, and step-ups to engage different muscle fibers and promote balanced development.

And instead of making everyday leg day, also incorporate cardio, back, arms, and rest into your routine πŸ˜„

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Skipping proper nutrition and hydration

Proper nutrition and hydration are SUPER important in supporting your at-home lower body workouts and maximizing your results.

Many people make the mistake of neglecting their dietary needs and not fueling their bodies adequately.

To optimize your workouts, make sure you are eating a balanced diet that includes a variety of whole foods.

Focus on lean proteins, complex carbohydrates, and healthy fats to provide your muscles with the necessary nutrients for growth and repair.

Include plenty of fruits and vegetables to supply vitamins, minerals, and antioxidants.

Drink water! πŸ’§πŸ’§πŸ’§

Hydration is queen when it comes to exercise.

Water helps maintain optimal muscle function, lubricates joints, and regulates body temperature.

Most people should be drinking at least 8 cups (64 ounces) of water per day.

More water might even be needed after intense workouts or in hot weather.

5 Day Butt Challenge Conclusion

Remaining consistent and avoiding the classic mistakes will significantly enhance the effectiveness of your lower body workout plan at home.

By including proper warm-up and cool-down routines, maintaining accurate form and technique, and allowing plenty of rest, you can get amazing results and prevent setbacks.

Remember to pay attention to your body, nourish it with appropriate nutrition and hydration, and take responsibility for your progress.

Keep track of your workouts (there’s a free PDF included in this plan to assist you). Set achievable goals and incorporate both strength training and cardio exercises for a comprehensive routine.

Don’t hesitate to challenge yourself by incorporating resistance bands or dumbbells when you feel ready.

With commitment, consistency, and the right approach, your at-home lower body workout plan can assist you in attaining the well-toned and sculpted legs and bootay you need!

Stay focused, stay motivated, and enjoy the journey towards becoming a stronger and more self-assured version of yourself.