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Leg And Butt Workout (Workout Schedule)

This is a leg and butt workout that can help you sculpt, tone, and lift your bootay!

My favorite thing about this workout plan is that you get videos everyday!

Yep. No long confusing descriptions about how to do a gumaparilla-bumkojilla squat. 😂 Don’t worry – there’s no exercise called that.

But you know what i mean right?

Excercise can be confusing.

This video workout plan makes it easy!

Leg And Butt Workout: Meet Your Personal Trainer

leg and butt workout - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I LOVE pizze (but with no tomato sauce!)

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Booty Program - leg and butt workoutYou can get 30 minute workouts in 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.

Leg And 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

Beginner Leg 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!

Leg And 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.

Leg And Butt 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.

 

Leg And Butt Workout Day 1

Time Needed: 10 min

You can get 30 minute workouts in the booty workout program.

Detailed breakdown of this glute-focused workout

This glute-focused workout includes various exercises like boxer shuffles, prisoner good mornings, lying clenches, bridge drops, dunky kicks, and glute bridge holds.

You’ll want to make sure you engage your glutes and use modifications for exercises when needed.

The workout also includes glute bridges, donkey kicks, and hip tilts.

Be sure to maintain proper form, mind-muscle connection, and push through the burn.🍑🔥

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Leg And Butt Workout Day 2

Time Needed: 10 min

Detailed breakdown of this workout

I present a tabata workout focused on reducing belly and thigh fat.

The routine comprises several exercises, including a Macarena hop warm-up, and the jog and punch exercise where you jog in place while punching arms.

The workout provides breaks, and I encourage you throughout.

I also lead you through hip exercises that include stretches, hip hops, and a hug with a bend in the knee, emphasizing self-worth and balance.

The workout is a convenient and comprehensive option for those aiming to improve their fitness.

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Leg And Butt Workout Day 3

Time Needed (total): 18 min

Detailed breakdown of this leg and booty workout

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. 🔥

Detailed breakdown of this booty shaping workout

This is a special sequence of exercises specifically targeting the butt and thighs.

The routine consists of both lower body strength training and cardio movements.

Some of the exercises include pulse lunges, side lunges, drop squats, and air squats, plank with a knee lift, and caterpillars.

As with many of my butt workouts, I encourage you to suck your belly in (while continuing to breathe) and think of your butt as you move.

This will help you keep your core engaged and develop really good glute activation. ✅

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Leg And Butt Workout Day 4

Time Needed: 3 min

Detailed breakdown of this workout

I lead a dance routine designed for beginners looking to get moving after making less-than-ideal choices.

No prior dancing experience is necessary, as the emphasis is on fun and self-expression rather than perfection.

I provide encouragement throughout the workout, offer modifications and praise, and express appreciation for your efforts.

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Leg And Butt Workout Day 5

Time Needed: 10 min

Detailed breakdown of this no jumping thigh fat workout

We’ll be doing a series of exercises for burning fat and toning the thighs without jumping.

The workout begins with a warm-up of step jacks and transitions to toning moves such as leg bends, knee drives, donkey kicks, and fire hydrants.

Be sure to maintain proper form and engage your abs.

I also offer modifications of the advanced exercises for those that need it.

We finish off this workout routine with stretches for the thighs, quads, and neck.✨

Leg And 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.

Leg And Butt Workout – More Info About this Workout Plan

Day 1 features this 10 min glute-focused workout that can help you get stronger legs and a bubble butt.

📝 Leg And Butt Workout Day 1 Tip:

do your best 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. ❤

Roll into day 2 for a 10 min belly fat workout to produce weightloss and a flatter belly.

🔥Bonus Workout (optional):

Here’s a beautiful workout to add on to day 2. Cardio Workout for Flat Stomach

Day 3 is a good day to do the 11 min leg and booty workout and 7 min booty shaping workout!

📝 Leg And Butt Workout Day 3 Tip:

see if you’re able 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 4 kicks off with a 3 min weightloss workout.

🔥Bonus Workout (optional):

Here’s a beautiful workout to add on to day 4. Best Exercises for Belly Fat

On day 5, we’re rocking with a 10 min no jumping thigh fat workout.

📝 Leg And Butt Workout Day 5 Tip:

try to find a way to enjoy the feeling of moving your body. Exercise is so much easier when it’s fun 🙂 Do the modiications when necessary and stick with it.

Leg And Butt Workout – 3 Mistakes to Avoid

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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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 you’re following my workout plans – 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 – so you don’t have to.

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

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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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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.

Leg And 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.

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