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Thigh And Butt Workout (5-Day Plan)

Have you seen this thigh and butt workout?

You should totally check it ouf if your goals are to sculpt, tone, and lift your bootay! ๐Ÿ˜„

My favorite thing about this workout plan is that you get videos everyday! You never have to fiddle with a PDF or click around looking for the video to do.

Yep. No long confusing descriptions. It’s all here on ONE page.

Excercise can be confusing.

This video workout plan makes it easy!

Thigh And Butt Workout: Meet Your Personal Trainer

thigh and 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!

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Booty Program - thigh and butt workoutYou can avoid wasting time by getting 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.

Thigh 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

Booty Workout At Home (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!

Thigh 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.

Thigh And 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 steps 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

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Thigh And Butt Workout Day 1

Time Needed: 11 min

You can avoid wasting time by getting the booty workout program.

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.

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Thigh And Butt 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! ๐Ÿ’…๐Ÿฝ

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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Thigh And Butt Workout Day 3

Time Needed (total): 15 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.๐Ÿ‘๐Ÿ”ฅ

Detailed breakdown of this round hips workout

We begin this workout with a knee hugs warm-up and proceed with exercises such as double squats and lifts, side kicks, crab walks, squat pulses, and side lunges.

Remember to maintain proper form and a tight core throughout the workout.

Also, make sure you are always properly warmed up before doing any workout routine.๐Ÿ“

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Thigh And Butt Workout Day 4

Time Needed: 3 min

Detailed breakdown of this workout

Ready to have fun???

This workout is a dance routine designed for beginners

You don’t need to be good at dancing – just do your thing and move with me

Seriously – no prior dancing experience is necessary. The goal is fun and self-expression, not perfection.

I provide endless support throughout the workout and offer modifications

You’ll be proud of your effort at the end. ๐Ÿ’—

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Thigh And Butt Workout 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. ๐Ÿ’–

Thigh 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.

Thigh And Butt Workout – More Info About this Workout Plan

On the first day we have the 11 min booty building workout that can help you get stronger legs and a bubble butt.

๐Ÿ“ Thigh And Butt Workout Day 1 Tip:

remember 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‡

Check in on day 2 for a 10 min belly fat workout designed to help with fat loss and a slimmer waistline.

๐Ÿ”ฅBonus Workout (optional):

Here’s a quick workout to add on to day 2. Easy Exercises to Burn Belly Fat

Day 3 has me hype with this 10 min glute-focused workout and 5 min round hips workout!

๐Ÿ“ Thigh And Butt Workout Day 3 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. โค

Day 4 of this plan features a 3 min weightloss workout.

๐Ÿ”ฅBonus Workout (optional):

Here’s a quick workout to add on to day 4. Exercises to Get Rid of Belly Fat

Day 5 is looking good with a 11 min no equipment butt workout.

๐Ÿ“ Thigh And Butt Workout Day 5 Tip:

make it a priority to create a schedule and stick to it. I like to plan my workouts in advance and treat them as appointments with myself. Sometimes I have to move things around and that’s okay. The key is not to leave it to chance. Otherwise, it’ll never happen ๐Ÿคทโ€โ™€๏ธ

Thigh And Butt Workout – 3 Mistakes to Avoid

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.


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).


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! ๐Ÿ’ง๐Ÿ’ง๐Ÿ’ง

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.


Wrong form and technique

A big mistake that can delay (or prevent) your progress in at-home lower body workouts is using incorrect form and technique.

Without proper form, you not only compromise the effectiveness of the exercise but also increase the risk of injury.

When performing lower body exercises, pay close attention to your body alignment, posture, and range of motion.

Do your best to pay attention to my instructions in the workout videos.

Follow my lead. Maintain a neutral spine, engage your core muscles, and avoid excessive leaning or rounding of your back.

For exercises that involve bending your knees, such as squats and lunges, ensure your knees are in line with your toes and track in the same direction.

This helps protect your knee joints and optimizes muscle activation.

If you are unsure about the correct form, listen to your body. Avoid anything that causes sharp pains. Or do the lower intensity modifications if youโ€™re new to a particular exercise.

Taking the time to learn and practice proper technique will go a very long way in improving your results!

Thigh 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.