FemBoy Workout Routine – No Equipment Needed
You don’t need a gym. You don’t need resistance bands. You don’t even need light weights. All you need... is you. And maybe a little sass.
This is your no-equipment femboy workout routine—built for the girlies who want to glow up with zero gear and max confidence.
Perfect for small spaces, shy queens, and anyone starting from scratch.
Brought to you by the "FemBoy Workout Guide"
Let’s get into it.
Why Bodyweight Slays
Free. Like, completely.
Low impact, high results. Femme curves, toned limbs, snatched core.
Do it anywhere. Bedroom, living room, hotel floor—anywhere you’ve got space to lay down and vibe.
No excuses. If you’ve got a body, you’ve got a gym.
This is the routine for babes who want to be graceful, strong, and secretly shredded under that oversized hoodie.
Your No-Equipment Weekly Schedule
Each move below includes clear rep and set instructions. For timed moves, aim for control and form, not speed. You’re here to sculpt, not sprint.
Day One – Glutes and Legs
Glute bridges – Lie on your back with knees bent and feet flat. Squeeze your glutes as you lift your hips up. Do three sets of fifteen repetitions.
Donkey kicks – On all fours, kick one leg back and up. Keep the knee bent. Do three sets of twelve repetitions per leg.
Wall sit – Slide down a wall until your knees are bent at a ninety-degree angle. Hold for thirty seconds. Do two rounds.
Side leg raises – Lie on your side and lift your top leg up and down. Do three sets of fifteen repetitions per leg.
Bodyweight squats – Stand with feet shoulder-width apart and lower your body into a squat. Do three sets of fifteen repetitions.
Day Two – Core and Posture
Plank – Hold a forearm plank with your body in a straight line. Keep your core tight. Hold for thirty seconds. Do three rounds.
Leg raises – Lie flat and raise your legs together, keeping them straight. Lower slowly. Do three sets of ten repetitions.
Seated crunch pulses – Sit on the floor, lean back slightly, and pulse your crunch at the top. Do three sets of fifteen pulses.
Bird dog – On hands and knees, extend one arm and the opposite leg. Hold briefly, then switch. Do three sets of ten repetitions per side.
Cat-cow stretch – On all fours, alternate arching and rounding your back slowly. Do three slow and controlled rounds.
Day Three – Active Recovery
Spend ten to twenty minutes doing gentle yoga, dancing, stretching, or going on a walk. Keep it chill and restorative.
Day Four – Full Body Femme Burn
Squats – Same form as Day One. Three sets of fifteen repetitions.
Push-ups – Standard or on knees. Lower chest to floor, then push back up. Do three sets of ten repetitions.
Plank shoulder taps – Hold a plank, then tap each shoulder with the opposite hand. Keep hips stable. Do three sets of twenty total taps.
Glute kickbacks – Same form as donkey kicks, but keep the focus on squeezing the glute at the top. Do three sets of fifteen per leg.
Lying leg circles – Lie on your back with legs extended. Circle each leg slowly. Do three sets of ten circles per leg.
Day Five – Booty and Thigh Focus
Curtsy lunges – Step one leg back and across behind the other, lowering into a lunge. Do three sets of ten repetitions per leg.
Glute bridge pulses – Lift into a bridge, then do small pulses at the top. Do three sets of twenty pulses.
Fire hydrants – On all fours, lift one knee out to the side. Do three sets of fifteen repetitions per leg.
Wall sit – Repeat from Day One, but increase to forty-five seconds per round. Do two rounds.
Squat pulses – Lower into a squat and pulse up and down slightly. Do three sets of twenty pulses.
Day Six – Cardio Flow
High knees – Run in place while bringing your knees up to waist height. Do three rounds of one minute.
Modified jumping jacks – Step side to side with arms overhead. Do three rounds of thirty seconds.
Freestyle cardio – March in place or dance your heart out for two to three full songs.
Day Seven – Rest and Recovery
Stretch gently, hydrate, and take it slow. Your body is growing and glowing—enjoy your rest day.
Glow-Up Tips
Move slow, feel the burn, and always keep it cute
Film yourself if you need to check form or admire progress
Use a journal or notes app to track how you feel each week
Hydrate, nourish, and hype yourself up constantly
Want the Full Glow-Up Plan?
This routine is just the start. If you want full-body results with structured plans, progress trackers, meal tips, and that extra push of femme motivation—grab the FemBoy Workout Guide.
It’s no-equipment friendly. Confidence required.
Go sculpt that body, babe. You’ve got this.