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Bubble Butt Workout (5-Day Plan)

Don’t sleep on this bubble butt workout that can help you transform your booty!

The awesome thing about this workout plan is that it’s all video!

You don’t have to waste any time trying to read (and re-read) long descriptions of how to do the exercises! ๐Ÿ’ƒ๐Ÿฝ

Bubble Butt Workout: Meet Your Personal Trainer

bubble butt 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 - bubble butt workoutSee faster results 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.

Bubble Butt 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 Booty Workouts (5-Day 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!

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Bubble Butt 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.

Bubble Butt Workout – Workout Plan Instructions

1๏ธโƒฃ 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.

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

3๏ธโƒฃ 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

4๏ธโƒฃ Follow along with the video to do your workout with me.

5๏ธโƒฃ Repeat step 2 – 4 each day until you complete the program.

6๏ธโƒฃ Tag @KobokoFitness the gram if you want me to see you putting in work! ๐Ÿ’ช๐Ÿฝ

Here are the buttons.

Bubble Butt Workout Day 1

Time Needed: 11 min

See faster results with the booty workout program.

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. ๐Ÿ’–

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Bubble Butt Workout Day 2

Time Needed: 10 min

Detailed breakdown of this workout

We begin with a series of warm-up exercises including side bends, body rolls, trunk twists, and waist circles.

From there, we dive into the first three exercises: Macarena taps, squat jacks, and ball shots.

As always, I offer modifications and encouragement to help you keep moving at the right pace for you.

We’ll continue on in the workout with an intense round of planks and crunches.

The deep lunge included in this workout is a fantastic stretch to relieve thigh tension.

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Bubble Butt Workout Day 3

Time Needed (total): 18 min

This home workout includes an incredible series of exercises designed to target the legs and booty.

The routine begins with a warm-up of air squats and focuses on engaging the abs and squeezing the butt upon standing.

Then we progress to exercises like donkey sways with leg extensions, hamstring raises, and glute bridges, with options to add weights for extra resistance.

In this workout, I deeply emphasize proper form and slow, controlled, movements. ๐Ÿ”ฅ

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 ๐Ÿ’›

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.๐Ÿ’–

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Bubble Butt Workout Day 4

Time Needed: 7 min

Detailed breakdown of this workout

We power through a series of abs exercises designed to burn belly fat and tone the core.๐Ÿ”ฅ

The workout starts with a warm-up of boxer shuffles, followed by standing marches and ball shots.

Figure eight raises, side hop punches, and a simple seesaw are also included, with modifications for lower intensities.

Later in the workout, we burn through some side highs, shuffle pumps, and cross climbers.

The five-minute routine concludes with a challenging set of burpees.

This workout is truly fire and i love it!

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Bubble Butt Workout Day 5

Time Needed: 10 min

Detailed breakdown of this leg sculpting workout

I guide you through various exercises designed to tone glutes and thighs without the need for equipment.

We start off with right leg extensions, emphasizing tightening the core and squeezing the glutes at the top.

The workout then progresses to fire hydrants, an exercise that engages thighs and glutes with alternating legs.

Throughout the routine, you’ll want to maintain a tight core, balance, and slow, controlled movements for optimal results.๐Ÿค

Bubble Butt 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.

Bubble Butt Workout – More Info About this Workout Plan

We start day 1 with this 11 min no equipment butt workout to produce stronger legs and a bubble butt.

๐Ÿ“ Bubble Butt Workout Day 1 Tip:

see if you’re able to set 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 ๐Ÿฅ‡

Are you ready? day 2 starts with a 10 min love handles workout to produce fat loss and a slimmer waistline.

๐Ÿ”ฅBonus Workout (optional):

Here’s an epic workout to add on to day 2. Best Exercise For Belly Fat at Home

Day 3 features the 11 min leg and booty workout and 7 min wider hips workout!

๐Ÿ“ Bubble Butt Workout Day 3 Tip:

see if you can enjoy the feeling of moving your body. Exercise is so much easier when it’s fun ๐Ÿ™‚ Do the modiications when necessary and stick with it.

On day 4, look forward to the 7 min belly fat workout.

๐Ÿ”ฅBonus Workout (optional):

Here’s an epic workout to add on to day 4. Best Exercises to Burn Belly Fat

Woohoo! Day 5, we’re doing a 10 min leg sculpting workout.

๐Ÿ“ Bubble Butt Workout Day 5 Tip:

remember to 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 ๐Ÿ˜ƒ So if one workout is not “perfect”, no worries. We go again tomorrow!

Bubble Butt Workout – 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. ๐Ÿ‘€

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: โ€œthis is BS. โ€œGo all inโ€. โ€œGo hard or go homeโ€.

I say, yes, I will go home. And I will give 100% to things like sleep and connection with loved ones. ๐Ÿ˜‚

Donโ€™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 donโ€™t need to go to the gym right away (or ever).

Not listening to your body and pushing through pain

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

Itโ€™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.

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 โ€“ you never have to think about this when you are doing my workout plans. I do it for you ๐Ÿ’— But Iโ€™m still sharing here so you are educated and informed!

Overtraining or not allowing enough rest

Finding the balance between challenging your lower body muscles and allowing sufficient rest is crucial for progress and injury prevention.

Overtraining, which refers to excessive exercise without adequate recovery, can lead to muscle fatigue, decreased performance, and increased risk of injury.

Many people make the mistake of thinking that more is always better when it comes to working out.

However, the body needs time to repair and rebuild muscle tissue after intense workouts.

Failure to provide enough rest can hinder muscle growth and potentially lead to overuse injuries.

To avoid overtraining, incorporate rest days into your at-home lower body workout plan.

Aim for at least one or two days of complete rest or low-intensity activities per week.

On active workout days, focus on different muscle groups or vary the intensity to prevent overloading specific areas.

Listen to your body and adjust your training schedule accordingly.

If youโ€™re following my workout plans โ€“ this is not something you will have to worry about because I build rest and recovery into every plan.

My goal is always to do all the thinking and planning for you โ€“ so you donโ€™t have to.

Your role is always to just show up and press play on the video.

Bubble Butt Workout 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.