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No Weight Leg Workout (Workout Plan)

Here’s a no weight leg workout that can help you shape your butt while losing fat overall.

This is a very common goal that alot of us have. The issue is, we don’t have time to go to the gym.

Sometimes, equipment is also hard to come by! That’s why this leg workout (and workout plan) requires NO weight.

Another great thing about this workout plan? 100% video.

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

Simple.

Maybe not easy but definitely simple πŸ€—

No Weight Leg Workout: Meet Your Personal Trainer

no weight leg workout - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

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Fun fact: I lost 30lb within 6 months and kept it off!

Booty Program - no weight leg workoutGet 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.

No Weight Leg 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

Leg Workouts No Equipment (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!

No Weight Leg 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.

No Weight Leg 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! πŸ’ͺ🏽

Here are the buttons.

No Weight Leg Workout Day 1

Time Needed: 8 min

Get the results you need with the booty workout program.

Detailed breakdown of this round hips workout

I start you off in this routine with a warm-up of squats and leg raises.

Remember to engage your abs and booty as you do this. You can also use weights for added challenge.

The workout progresses with standing abductors and dumbbell swings, focusing on activating the glutes.

I introduce modifications for those without weights. Remember to go at your own pace.

Other exercises featured include standing kickbacks and glute bridges, where we squeeze the glutes to lift our hips, using weights if available.🌹

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No Weight Leg Workout Day 2

Time Needed: 10 min

Detailed breakdown of this workout

This tabata workout is 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. As always! πŸ’…πŸ½

We also do hip exercises that include stretches, hip hops, and my signature hug and twist.

The workout is convenient and comprehensive – ultimately a must do routine to improve fitness.

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No Weight Leg Workout Day 3

Time Needed (total): 16 min

Detailed breakdown of this standing only lowerbody workout

This standing-only lower body workout is intense.

We’re focusing on the hips, side booty, main mass of the booty in the back, and thighs without requiring any equipment.

The workout routine starts with a warm-up followed by exercises such as forward to side lunges, reverse leg raises, and boxer shuffles.

There are modifications for the more advanced booty exercises in the video.

Remember to keep your abs tight throughout the workout.✌

Detailed breakdown of this advanced booty workout

This advanced 5-minute routine begins with a leg raise warm-up.

The first exercise, bridge drops, targets the butt and thighs by swinging each leg while suspended in a bridge hold position.

Glute bridges follow, working the glutes with an optional dumbbell for added intensity.

Raised clams engage the abs, outer thighs, and hips, and the workout concludes with fire hydrants for targeting the outer thighs.

Follow my lead for proper form and push past the burn. You’ve got this! 🌻

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No Weight Leg Workout Day 4

Time Needed: 7 min

Detailed breakdown of this workout

Here’s we’re doing a quick seven-minute exercise routine to help you reduce belly fat.

The workout starts with a warm-up of back slaps and body rolls, followed by moves such as standing marches, march steps, and side crunches.

You’ll see modifications in this video to accomodate all

I encourage you to pair this routine with healthy eating habits for best results.

The workout includes moves like bow steps, ab axis, and ends with a cool-down.

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No Weight Leg Workout Day 5

Time Needed: 11 min

Detailed breakdown of this booty building workout

I guide you through a series of 10 glute exercises, starting with a warm-up that includes knee hugs and squats.

The exercises in this workout video target the glutes (booty) and focus on maintaining a tight core.

Some of the exercises you will do include leg circles, crab walks, abductor squats, sumo kicks, leg raises with pulses, side squats with leg raises, bridges, regular glute bridges, and a pulse exercise on all fours.

You’re never alone while doing this workout because I give you all the tips you need to do every exercise correctly.

We’ll finish off this workout with a short cool down and stretch where you’ll do child’s pose and deep breathing.

No Weight Leg 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.

No Weight Leg Workout – More Info About this Workout Plan

Day 1 starts with the 8 min round hips workout designed to help you get stronger legs and a bubble butt.

πŸ“ No Weight Leg Workout Day 1 Tip:

remember to stay motivated. I post videos on YouTube all the time and I hope they are enticing somebody somewhere to move πŸ˜† 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!

On day 2, we’re doing a 10 min belly fat workout to produce weightloss and a flatter belly.

πŸ”₯Bonus Workout (optional):

Here’s a beautiful workout to add on to day 2. Best Exercises to Burn Belly Fat

Day 3 features the 10 min standing only lowerbody workout and 6 min advanced booty workout!

πŸ“ No Weight Leg Workout Day 3 Tip:

try togo 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 ✨

We continue day 4 with a 7 min belly fat workout.

πŸ”₯Bonus Workout (optional):

Here’s a beautiful workout to add on to day 4. Exercises to Lose Belly Fat at Home For Beginners Female

On day 5, you’ll love the 11 min booty building workout.

πŸ“ No Weight Leg Workout Day 5 Tip:

see if you’re able 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 πŸ˜ƒ So if one workout is not “perfect”, no worries. We go again tomorrow!

No Weight Leg Workout – 3 Mistakes to Avoid

Focusing solely on one muscle group

Many women make the mistake of solely focusing on one specific muscle group (ahem booty) πŸ‘€ or want to train only lower body.

While it’s important to target specific muscles for strength and aesthetic purposes, neglecting other muscle groups can lead to imbalances and hinder overall progress.

To achieve a balanced and well-rounded lower body, it’s crucial to include exercises that target all major muscle groups.

This includes the quadriceps, hamstrings, glutes, calves, and hip abductors and adductors.

By incorporating a variety of exercises, you ensure that each muscle group is adequately stimulated and developed.

For example, instead of solely focusing on squats for your quads, incorporate exercises such as lunges, leg presses, and step-ups to engage different muscle fibers and promote balanced development.

And instead of making everyday leg day, also incorporate cardio, back, arms, and rest into your routine πŸ˜„

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

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Lack of proper warm-up and cool-down

One of the most common mistakes people make when doing at-home lower body workouts is neglecting to warm up and cool down properly.

Many people underestimate the importance of preparing their muscles for exercise and reducing the risk of injury.

Before starting your lower body workout, it’s crucial to dedicate a few minutes to warm up exercises.

This can include the multi purpose warm up suggested in this workout plan. Or the warm up video provided – in additon to the warm up exercises included in each workout video.

You can even do something as simple as jogging in place or jumping jacks to increase your heart rate and loosen up your muscles.

When warming up, use dynamic stretches that target the muscles you will be working during your workout. Warming up prepares your body for the upcoming physical activity and enhances your performance.

Similarly, cooling down after your workout is essential to gradually decrease your heart rate and prevent dizziness or muscle soreness.

For cool down, static stretches are the way to go. Hold each stretch for 20 to 30 seconds.

This helps improve flexibility, reduce muscle tension, and promote quicker recovery.

No Weight Leg Workout 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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