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Bodyweight Leg Workouts (Workout Schedule)

Need bodyweight leg workouts? Look no further.

These are workouts to help you get to your booty goals faster.

All the exercises are demonstrated in full videos.

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

Simple.

Maybe not easy but definitely simple 🤗

Bodyweight Leg Workouts: Meet Your Personal Trainer

bodyweight leg workouts - 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!

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Booty Program - bodyweight leg workoutsGet 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.

Bodyweight Leg Workouts: 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 Lower Body Exercises (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!

Bodyweight Leg Workouts: 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.

Bodyweight Leg Workouts – 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.

Bodyweight Leg Workouts Day 1

Time Needed: 10 min

Get the results you need with the booty workout program.

Detailed breakdown of this butt, thigh, & inner thigh workout

This is an efficient series of exercises aimed at strengthening and toning the butt, thighs, and inner thighs.

I start you off with a warm-up consisting of swing and squats, knee hugs, hip openers, and good morning taps.

Following the warm-up, we’re doing star jumps and closed squats, with modifications provided.

Other moves include leg lifts for the inner thigh area, swinging bridge to engage the glutes and hip muscles, and half pulses in a tabletop position.

Pay attention to proper form and targeted muscle activation. I help you with this in the video.

Finish off this quick and intense session with a gentle cool-down stretch.

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Bodyweight Leg Workouts Day 2

Time Needed: 10 min

Detailed breakdown of this workout

This is a tabata-style cardio session for burning fat.

This workout combines exercises like bows, double 360s, bent-over twists, and fly jacks.

You can expect 20 seconds of each exercise followed by a 10-second rest.

Yes, there are modifications available in the video and I encourage doing them.

Other exercises to expect in this workout are: high mornings, and quarter steps.

Featuring the perfect hype music – this workout is designed to enhance both your physical and mental well-being.

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Bodyweight Leg Workouts Day 3

Time Needed (total): 16 min

Detailed breakdown of this intense lowerbody workout

I lead you through two sets of exercises, each focusing on different lower body muscle groups.

The first set consists of bridge drops, glute bridges, glute drops, plank leg raises, raised clams, side booty, and fire hydrants, which are designed to target the glutes and core.

I encourage you to keep your core tight and engage your booty throughout the movements.

The second set includes squats, lunges, squat pulses, horse stance pnp, and split squats, which primarily work the quadriceps and hamstrings (front and back thigh), but also engage the glutes and core.

Throughout both sets, I emphasize proper form and encourage modifications for the advanced KokoPuffs.

I’m an advocate for a strong, rounded booty 😂 so let’s push through the burn!

Detailed breakdown of this booty challenge workout

Isometric exercises require holding exercises for longer periods to intensify the burn.

Don’t sleep on these! They work.

In this workout, I lead you through a series of intense, non-moving isometric exercises for the booty and thighs.

These exercises include leg holds, lunge holds, and knee holds.

They require engagement of the abs and squeezing the booty to maintain balance.

This workout improves the booty, legs, endurance, size, shape, and tone.🌷

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Bodyweight Leg Workouts 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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Bodyweight Leg Workouts Day 5

Time Needed: 11 min

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.

Bodyweight Leg Workouts – 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.

Bodyweight Leg Workouts – More Info About this Workout Plan

We kick off the workout plan with the 10 min butt, thigh, & inner thigh workout designed to help you get toned legs and a round, sculpted butt.

📝 Bodyweight Leg Workouts Day 1 Tip:

try tobe flexible and adaptable. It’s okay to not do every exercise in the video perfectly. Keep showing up instead of giving up altogether. We all start somewhere and get better with time. 🤗

Check in on day 2 for a 10 min belly fat workout that can help you with fat loss and a slimmer waistline.

🔥Bonus Workout (optional):

Here’s a quick workout to add on to day 2. Belly Fat Workout

On day 3, we are doing this 10 min intense lowerbody workout and 6 min booty challenge workout!

📝 Bodyweight Leg Workouts Day 3 Tip:

remember to stay motivated. I post videos on YouTube all the time and I hope they are enticing somebody somewhere to move 😆 Find sources of motivation that work for you and will keep you inspired to stay consistent with your workout routine. Heck! Rewarding yourself for reaching milestones. Buy the bag. Rock the shoes!

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

🔥Bonus Workout (optional):

Here’s a quick workout to add on to day 4. Best Home Workout to Lose Belly Fat

Day 5 is a breeze with this 11 min next level butt & thigh workout.

📝 Bodyweight Leg Workouts Day 5 Tip:

see if you can focus on the habit of it all. The routine of it all. The reality that exercise is a forever kind of deal. Like brushing your teeth or showering. It never stops – it’s just part of life 😃 So if one workout is not “perfect”, no worries. We go again tomorrow!

Bodyweight Leg Workouts – 3 Mistakes to Avoid

Going to the gym too soon

Hear me out.

Other than the guys that take photos of women doing squats, I have no issue with the gym. 👀

However, the gym is not for everybody.

If you have not exercised consistently for 30 minutes a day, 5 days a week for 6 months straight, forget the gym.

Step 1: Focus on doing bodyweight exercises at home first.

Step 2: When you have a solid routine at home, challenge yourself with some dumbbells and resistance bands at home.

Only after succeeding at these two steps should you even THINK of going to the gym.

Haters will say: “this is BS. “Go all in”. “Go hard or go home”.

I say, yes, I will go home. And I will give 100% to things like sleep and connection with loved ones. 😂

Don’t let the internet trick you.

At home bodyweight exercises are effective for lower body workouts. They are the perfect place to start!

Build your routine at home. Develop consistency at home.

You don’t need to go to the gym right away (or ever).

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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 💗 But I’m still sharing here so you are educated and informed!

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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.

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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! 💧💧💧

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.

Bodyweight Leg Workouts 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.