I’m just saying. We want it to be SITTING!
Meet Your Trainer
Name: Kola (just like Coca-Cola)
Fun fact: I really like apps! Makes sense that i have my own! 🥰
Press any button to access the workout for that day.
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.
Related Workout Plans for You
Or get all the free workout plans for women and free standing abs workouts.
Day 1
Time Needed: 11 min
You can achieve your goal faster with the booty workout program.
Detailed breakdown of this thigh gap workout
Get ready to sculpt those inner thighs and activate your glutes with this fantastic workout from Booty by Brunch! This session kicks off with glute bridges, swinging bridges, pulse drops, and double taps. You’ll then get a quick breather before moving into low-impact side jumps and fly jacks. We’ll wrap things up by engaging your core with switch foot jumps and standing jackknives. You got this! 🚀
Day 2
Time Needed: 11 min
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Detailed breakdown of this workout
I’ll guide you through a set of six movements crafted to sculpt your midsection and trim those love handles. We kick things off by getting your core ready with some side plank twists. Our first main exercise, the plank with side twist, has you rotating your torso while keeping your core super engaged. Then, for those obliques, we move to the plank with knee pull, bringing your knee to your elbow while staying in a straight line. Next up are plank jacks, where you’ll jump your feet in and out, maintaining that core connection. For your lower abs, we’ll do raised leg crunches, focusing on lifting while keeping your back flat. Bicycles are next, really working your core as you bring opposite elbows to knees, remembering to keep that core tight and back supported. Finally, we tackle stomach vacuums, a more advanced move where you exhale completely and hold to strengthen your deep abdominal muscles. This one takes some dedication, but with practice, you’ll feel amazing! 💪
Here’s a quick workout to add on to day 2. Easy Exercises to Burn Belly Fat
Day 3
Time Needed (total): 18 min
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Detailed breakdown of this intense booty workout
This 10-minute session is all about shaping and firming your glutes! Following some warm-up movements, you’ll tackle exercises like short squats, slow bridges, and knee drives, focusing on core stability and glute activation. I’ll be right there with you, cheering you on to embrace the burn and perfect your technique. We’ll wrap things up with a cool-down featuring stretches such as a forward bend and reverse hyperextension, leaving you feeling fantastic! Get ready for Booty by Brunch. 💪
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Detailed breakdown of this butt & thigh workout
Join me for a tough lower body routine, kicking off with leg swings and core activation to get you ready. Then we’ll dive into some powerful moves like frog pumps, glute bridges (with holds!), donkey kicks (grab those ankle weights!), and curtsy kicks. Make sure to listen for my form tips and really engage those glutes for maximum impact! This workout is super quick and energetic, living up to its “destroy lives” name! 😉 We’ll finish up with a relaxing butterfly stretch.
Day 4
Time Needed: 7 min
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Detailed breakdown of this workout
This introductory high-intensity interval training (HIIT) session is perfect for women looking to shed some pounds without overdoing it. We’ll start with a three-part warm-up, then move into two rounds of four exercises. You’ll be doing moves like step jacks, squats (remember to keep that tummy tight!), knee catches, and even some burpees. Feel free to pause if you need to, just make sure you’re keeping good posture, and keep that core engaged from start to finish! We’ll wrap things up with a cool-down. You got this! 💪
Here’s a quick workout to add on to day 4. Exercises to Get Rid of Belly Fat
Day 5
Time Needed: 11 min
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Detailed breakdown of this next level butt & thigh workout
Join me as we sculpt and elevate those glutes with a series of effective bodyweight movements! 🍑
We’ll kick things off with a warm-up, then dive into curtsy tucks, and squats combined with lunges.
Remember to keep your midsection tight and really squeeze those glute muscles through each repetition.
This workout includes some challenging exercises, so feel free to move at your own pace and don’t rush it.
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.
Booty By Brunch Tip
Set clear, attainable goals for your fitness journey.
Pinpoint exactly what you aim to conquer with each session.
Shift your focus to these defined targets.
Instead of the vague “go all out” mantra, try something simpler.
Perhaps your goal is merely to complete today’s routine.
That in itself is a victory worth acknowledging.
Every completed workout contributes to your progress, no matter how small.
Embrace these small wins wholeheartedly.
Each step forward builds momentum for bigger achievements.
Imagine working towards that Booty by Brunch goal, one workout at a time.
Celebrate finishing, celebrate showing up, celebrate your effort.
You’re building strength and resilience with every rep and every set.
Acknowledge your dedication and the hard work you put in.
Every milestone, big or small, deserves recognition.
Take pride in what you accomplish.
You’re doing great! 💪
Booty by Brunch: Your Journey Continues!
Congratulations on completing your “Booty by Brunch” 5-day workout plan! 🎉
You’ve taken incredible steps towards sculpting your dream physique and embracing a healthier you.
From targeting those thigh gaps to chiseling a tiny waist and, of course, building that perfect booty, you’ve shown up and put in the work. 💪
Remember our core principle: “lose weight without losing your booty.”
By focusing on strategic exercises and consistent effort, you’re achieving precisely that balance.
You’ve seen how even short, intense sessions, like the “10 Min Thigh Gap Workout” or the “7 Minute Lower Body Workout,” can deliver powerful results.
Embrace the dedication you’ve shown this week.
Every rep, every set, every moment you pushed yourself has contributed to your progress.
This plan wasn’t just about sweat; it was about building consistency and celebrating small victories, just as we emphasized in our goal-setting tip.
As you move forward, keep that positive mindset and focused approach.
Your “Booty by Brunch” journey is an ongoing adventure, and you’ve just laid a fantastic foundation.
Here are three actionable takeaways to keep your momentum strong:
- Review your favorite workouts from the plan and consider incorporating them into your regular routine. 🏋️♀️
- Reflect on your achievements this week and acknowledge the new strength and endurance you’ve gained. ✨
- Set your next clear, attainable fitness goal, whether it’s repeating this plan or trying a new challenge. 🚀
