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Beginner Leg Workout (Exercise Plan)

Try this beginner leg workout to help you sculpt your entire lowerbody.

Best part of this workout plan? 100% video.

Just show up and press play on the workout for that day.

Simple.

Maybe not easy but definitely simple 🤗

Beginner Leg Workout: Meet Your Personal Trainer

beginner leg workout - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I’m a very proud boy mom!

Booty Program - beginner leg workoutYou can achieve your goal faster 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.

Beginner Leg Workout: 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

Best Leg Exercises (workout plan)

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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!

Beginner Leg Workout: 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.

Beginner Leg Workout – 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! 💪🏽

Here are the buttons.

Beginner Leg Workout Day 1

Time Needed: 11 min

You can achieve your goal faster with the booty workout program.

Detailed breakdown of this next level butt & thigh workout

I guide you through a series of bodyweight exercises designed to shape and lift the butt muscles.

The routine begins with a warm-up, followed by curtsy tucks and squats with lunges.

I encourage you to keep your core engaged and glutes squeezed throughout these moves.

There are some advanced exercises in this workout. So take your time and go slowly.

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Beginner Leg Workout Day 2

Time Needed: 10 min

Detailed breakdown of this workout

I lead you through a standing cardio routine designed to help burn fat and get back in shape.

The workout includes various moves like boxer shuffles, butt taps, ceiling reaches, and march steps.

Remember to maintain proper form, engage your core, and maintain a consistent pace.

I also offer modifications when necessary. Overall, a 10/10 workout routine.

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Beginner Leg Workout Day 3

Time Needed (total): 15 min

Detailed breakdown of this booty challenge workout

This is a glute bridge challenge focused on strengthening the glutes, particularly the gluteus maximus muscle.

We’ll need a quick warm up of leg raises and progress to bodyweight glute bridges and weighted glute bridges.

The key is to engage the core and maintain slow, controlled movements.

Unlike cardio, slower is actually better here.

I also offer modifications and encouragement for those finding the weight too heavy.

The challenge consists of multiple sets with increasing repetitions, with the ultimate goal of strengthening and developing the glutes.🦋

Detailed breakdown of this hourglass workout

The first set of exercises in this workout are for the abs and butt.

We’ll be doing some dynamic stretches as well which will require keeping the core engaged throughout.

This routine is designed to burn fat around the abs and help reveal the butt we all dream of.

Some of the exercises in this workout are plank leg raises, followed by raised clams in a half side plank position, with modifications and advanced suggestions.

We do sit-ups but I provide plank variations for those with back discomfort.

There is a short break in this workout. After that, we do plank leg raises and raised clams, focusing on the side booty.

The workout concludes with a butterfly stretch to cool down. Reminder to engage your core, to listen to your body, and take it one step at a time.🌻

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Beginner Leg Workout Day 4

Time Needed: 7 min

Detailed breakdown of this workout

This is a beginner-friendly HIIT routine designed to help women burn fat without doing the absolute most.

The warm-up consists of three parts, followed by four exercises, which are repeated for two rounds.

Some of the exercises include step jacks, squats (with a focus on keeping the core engaged), knee catches, and burpees.

Take breaks when needed to maintain proper form. And be sure to engage your core throughout the workout.

Finally, we cool down and it’s a wrap! 🎁

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Beginner Leg Workout Day 5

Time Needed: 11 min

Detailed breakdown of this no equipment butt workout

We start this no equipment butt workout with warm-up of movements like rocking squats and glute bridge holds.

The main workout includes exercises such as in and out squats, sumo squat pulses, and split squats, emphasizing proper form and tips for effective targeting.

This workout concludes with stretches to provide relief for the glutes and back.

I encourage you to take your time and be gentle with yourself. 💖

Beginner Leg Workout – 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.

Beginner Leg Workout – More Info About this Workout Plan

This workout plan starts off with the 11 min next level butt & thigh workout to produce toned legs and a round, sculpted butt.

📝 Beginner Leg Workout Day 1 Tip:

make it a priority to go at your own pace. You might find yourself moving slower (or faster) and me. That’s okay. Pay attention to your body and find your own pace. Your unique pace is perfect for your unique body ✨

Day 2 is fire with this 10 min belly fat workout that can help you with weightloss and a flatter belly.

🔥Bonus Workout (optional):

Here’s an incredible workout to add on to day 2. Best Home Workout to Lose Belly Fat

On day 3, I present to you the 8 min booty challenge workout and 7 min hourglass workout!

📝 Beginner Leg Workout Day 3 Tip:

remember 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. ❤

Moving on to day 4, we have a 7 min fat burning weightloss workout.

🔥Bonus Workout (optional):

Here’s an incredible workout to add on to day 4. Exercises to Lose Belly Fat Without Equipment

Woohoo! Day 5, we’re doing a 11 min no equipment butt workout.

📝 Beginner Leg Workout Day 5 Tip:

try toset specific and achievable goals. Define what you want to achieve with your workout and focus on that. For example, instead of aiming to “go all out” in every workout, set a goal to simply finish the workout. That’s an achievement. Celebrate it 🥇

Beginner Leg Workout – 3 Mistakes to Avoid

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! 💧💧💧

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.

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Lack of proper warm-up and cool-down

One of the most common mistakes people make when doing at-home lower body workouts is neglecting to warm up and cool down properly.

Many people underestimate the importance of preparing their muscles for exercise and reducing the risk of injury.

Before starting your lower body workout, it’s crucial to dedicate a few minutes to warm up exercises.

This can include the multi purpose warm up suggested in this workout plan. Or the warm up video provided – in additon to the warm up exercises included in each workout video.

You can even do something as simple as jogging in place or jumping jacks to increase your heart rate and loosen up your muscles.

When warming up, use dynamic stretches that target the muscles you will be working during your workout. Warming up prepares your body for the upcoming physical activity and enhances your performance.

Similarly, cooling down after your workout is essential to gradually decrease your heart rate and prevent dizziness or muscle soreness.

For cool down, static stretches are the way to go. Hold each stretch for 20 to 30 seconds.

This helps improve flexibility, reduce muscle tension, and promote quicker recovery.

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Lack of accountability and consistency

Without accountability and consistency, it’s easy to fall off track and lose motivation in your at-home lower body workout plan.

Many people make the mistake of not setting clear goals or holding themselves accountable for their progress.

To stay motivated and committed, set realistic and specific goals for your lower body workouts.

Whether it’s simply finishing the workout plan or increasing the number of seconds you can do a wall sit for.

Or maybe your goal is to fit into an old dress or a new pair of jeans.

Having a clear goal gives you something to work toward.

Also, find ways to hold yourself accountable.

My favorite way is to tell an IRL friend what I’m doing. Nobody knows how you’re moving like your bestie that buys chicken wings with you!

When you have this IRL person regularly reviewing your progress and celebrating milestones, you can more easily stay motivated and on track.

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Not enough variety

Monotony can be the downfall of any workout routine, including at-home lower body workouts.

If you don’t include variety, it can lead to boredom, plateaus, and decreased motivation.

To keep your workouts engaging and effective, spice it up from time to time with other types of workouts.

Even in this workout plan, you can see I have incorporated other types of workouts – not just booty workouts.

Yes, I know some people want to train legs everyday and nothing else – but I know better and I will always build you a plan that works.

Variety works – and so it is in the schedule. Also, the legs need to rest. So while your lowerbody is resting, spice it up with an ab workout or some light cardio.

This ensures that you are working all muscle groups evenly and prevents imbalances.

Additionally, gradually increase the difficulty or intensity of your exercises as your strength and endurance improve.

This can be achieved by adding resistance bands, dumbbells, or ankle weights to your workouts.

But don’t jump straight to those. Start with bodyweight only then increase the difficulty over time.

Beginner Leg Workout Conclusion

Staying consistent and avoiding these common mistakes will greatly enhance the effectiveness of your at-home lower body workout plan.

By incorporating proper warm-up and cool-down routines, maintaining correct form and technique, allowing sufficient rest, and incorporating variety and progression, you can maximize your results and prevent setbacks.

Remember to listen to your body, fuel it with proper nutrition and hydration, and hold yourself accountable for your progress.

Track your workouts (there’s a free PDF included in this plan to help you out). Set realistic goals, and incorporate both strength training and cardio exercises for a well-rounded routine.

Don’t be afraid to challenge yourself by adding resistance bands or dumbbells when you are ready.

With dedication, consistency, and the right approach, your at-home lower body workout plan can help you achieve the toned and sculpted legs and booty of your dreams!

Stay focused, stay motivated, and enjoy the journey towards a stronger and more confident you.

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