Training only your lower body is easy, because all you have to do is pick 2 to 3 days during the week, with rest-days in between, so your muscles can recover and grow. For example, Monday, Wednesday, and Friday, or Monday and Friday. Your workout should last between 30-60 minutes.
However, keep cardio activity to a minimum as it uses up precious calories that your muscles may need to grow, and they it may disrupt your gains. Try walking or HIIT cardio.
This is a typical weekly plan if you want to focus on your lower body, particularly glutes, quads, hamstrings, and calves. You can change anything up to meet your requirements or daily schedule! Change your weekly plan every 4-6 weeks because muscles get bored, just like us. To access all the workouts, just go to the ‘Workouts’ section of this guide and click on the specific area you want to train. If you are a beginner, I recommend you to try out the exercises first, to see which you enjoy, and which ones you want to start off with.