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Leg Workouts No Equipment (Workout Schedule)

Use this leg workouts no equipment to help you lift and firm the booty.

What’s awesome 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! 💃🏽

Leg Workouts No Equipment: Meet Your Personal Trainer

leg workouts no equipment - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I’ve reached over 1 million women with my message of fitness ❤

Booty Program - leg workouts no equipmentYou 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.

Leg Workouts No Equipment: 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 For Women (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 Workouts No Equipment: Warm Up (step 1/2)

I recommend doing an additional warm up before starting the video for the day.

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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 Workouts No Equipment – 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 Workouts No Equipment Day 1

Time Needed: 10 min

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

Detailed breakdown of this booty firming workout

I start you off with hip circles and openers for the warm-up.

The workout consists of various squats, like air squats and sumo squats. We also do lateral lunges, wall sits, and glute bridges.

I emphasize proper form, core engagement, and glute activation throughout.

The routine also includes exercises like donkey kicks, fire hydrants, leg raises, and squat holds.

You’ll want to engage your core and maintain a neutral spine for many of these exercises.

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Leg Workouts No Equipment Day 2

Time Needed: 10 min

Detailed breakdown of this workout

I encourage you to start with a complete warm-up and proceed to various side-to-side exercises designed to help burn fat and target the love handles.

Some of the exercises include: side reaches, double tray taps, ski jumps (with knee-friendly modifications), side hop punch, macarena hops, and moreeee.

You can stop at the end of the workout. This particular workout has some additional information at the end because I was experimenting with giving tips after a workout.

I think this might be the only workout I tried that. Below are the highlights of the advice given after the workout to save you some time.

1️⃣Friendly reminder: focusing on individual progress is important! Everyone’s fitness journey is different and unique. Don’t compare. Just show up for you.

2️⃣Focus on your goals, eliminate unhealthy food options, and track progress through various methods, including checking numbers, taking photos, or relying on how you feel.

3️⃣Eat the right foods for you. Exercise and a nourishing diet work together for long-term weight loss, health, and fitness.

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Leg Workouts No Equipment Day 3

Time Needed (total): 17 min

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.🍑🔥

Detailed breakdown of this butt & thigh workout

I lead you through a demanding series of lower body exercises, starting with a warm-up of leg swings and abs engagement.

The workout features intense moves like frog pumps, bridges, glute bridge holds, donkey kicks with ankle weights, and curtsy kicks.

You’ll want to follow my cues for proper technique and squeeze the glutes during each exercise.

This workout is fast-paced, quick, lively, and challenging – hence the “destroy lives” title.🤣

Cool down with a butterfly stretch!

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Leg Workouts No Equipment 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 Workouts No Equipment 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. 💖

Leg Workouts No Equipment – 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 Workouts No Equipment – More Info About this Workout Plan

On the first day we have the 10 min booty firming workout to produce toned legs and a round, sculpted butt.

📝 Leg Workouts No Equipment Day 1 Tip:

make it a priority to be 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. 🤗

On day 2, we have a 10 min love handles workout that can help you with fat loss and a slimmer waistline.

🔥Bonus Workout (optional):

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

Day 3 is exciting with this 10 min glute-focused workout and 7 min butt & thigh workout!

📝 Leg Workouts No Equipment Day 3 Tip:

remember to avoid overwhelm. This is a rookie mistake with exercise 😄 small steady progress beats unsustainable intensity everytime! But it’s hard to live by this in our fast paced culture. Choosing slow and steady will help prevent burnout and reduce the risk of injury.

On day 4, look forward to the 3 min weightloss workout.

🔥Bonus Workout (optional):

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

On day 5, we’re rocking with a 11 min no equipment butt workout.

📝 Leg Workouts No Equipment 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 🥇

Leg Workouts No Equipment – 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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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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Not tracking progress and setting goals

Not tracking your progress and setting new goals can hinder your long-term success.

Now when you think about progress, you might be thinking of progress photos.

Yes, this is a wonderful way of tracking progress and I highly recommend it!

However, in addition, I also recommend tracking your consistency.

For example, if you are doing a 5-day plan, track how many days you did.

Did you do all 5 days? Celebrate that! Did you do 4 out of 5? That’s good too!

Physical progress can sometimes take weeks to appear.

Having something like this to see your own effort is crucial!

It helps you see whether you are moving in the right direction and making improvements.

It can also help you see areas that need improvement.

For example, if you always miss your Wednesday workout, you might ask yourself why after seeing it missing in your tracker.

You can also use your tracked progress to set new goals and challenge yourself further.

Setting both short-term and long-term goals provides you with a sense of purpose and direction in your at-home lower body workout plan.

Short-term goals can be achieved within a few weeks or months, while long-term goals may take several months or even years to accomplish.

Make sure your goals are realistic to keep yourself motivated and focused.

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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!

Leg Workouts No Equipment Conclusion

Staying committed and avoiding these common mistakes will significantly boost the effectiveness of your lower body workout routine at home.

By including proper warm-up and cool-down routines, maintaining proper form and technique, allowing plenty of rest, and incorporating variety and progression, you can optimize your results and prevent setbacks.

Remember to listen to your body, nourish it with appropriate nutrition and hydration, and take responsibility for your progress.

Keep track of your workouts (there is a complimentary PDF included in this plan to help you). Set realistic goals and do both strength training and cardio exercises for a well-rounded routine.

Do not hesitate to challenge yourself by incorporating resistance bands or dumbbells when you feel ready.

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

Stay focused, stay motivated, and enjoy the journey towards becoming a stronger and more confident version of yourself.

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