FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM
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- čas přidán 28. 02. 2024
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(Please see down below for time stamps.)
Hello, my strong friends!
In this video, I'll be going over an entire week's worth of workouts that you can do at the gym!
These workouts are perfect for all of my babes who are brand new to the gym and want to get more familiar with basic/staple machines, equipment, and exercises.
There will be three workouts in this week of workouts:
- 3 workouts is a GREAT place to start if you're new to working out and even as you enter into a more intermediate phase! There is no need to workout every single day. Rest days are so so necessary and important for seeing results and progressing just as much as working out is.
- Perform only ONE workout a day.
- Rest for 1-2 days between each workout, taking more rest days as needed.
To easily take this with you to the gym, take screenshots of the workout diagrams included in the video!
While this workout can definitely get you one step closer to your goals, keep in mind that building muscle comes through being consistent with your workouts and nutrition over time.
What other workouts would you like to see?
Not sure how to use gym machines? Check out my videos here: • How to Use Gym Equipment
Not sure if you're doing an exercise correctly? Check out my videos here: • Exercise Form
Full Upper Body Warm-Up Tutorial: • Do This Warm-Up Before...
Full Lower Body Warm-Up Tutorial: • Do This Warm-Up Before...
Want more videos like this? Check out my playlist here: • Full Week of Workouts
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DAY 1: FULL BODY 2:26
1) Treadmill | 5 minutes
2) DB Squats | 3x12 reps
3) DB Split Squats | 3x12 reps/leg
4) Wide-Grip Lat Pulldowns | 3x12 reps
5) Machine Chest Press | 3x12 reps
6) Treadmill | 15 minutes at a 8-10% incline
DAY 2: LOWER BODY 6:53
1) Treadmill | 5 minutes
2) Leg Press | 3x12 reps
3) Leg Extensions | 3x12 reps
4) Seated Hamstring Curls | 3x12 reps
5) Stationary Lunges | 3x12 reps/leg
6) Treadmill | 15 minutes at a 8-10% incline
DAY 3: UPPER BODY DAY 10:23
1) Treadmill | 5 minutes
2) Machine Seated Rows | 3x12 reps
3) Machine Chest Flyes | 3x12 reps
4) DB Shoulder Press | 3x12 reps
5) Machine Bicep Curls | 3x12 reps
6) Treadmill | 15 minutes at a 8-10% incline
Rest for 1 minute between each set of each exercise, taking longer as you need.
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INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
*This video and description contains affiliate links from which I get a small commission. This does not change anything on your end, but allows me to keep on making videos for you guys! All opinions are my own.
#NaomiKong #NaomiKongFitness #FullWeekofWorkouts
❎DAY 1: FULL BODY 2:26
DAY 2: LOWER BODY 6:53
DAY 3: UPPER BODY DAY 10:23
‼️PLEASE SEE THE DESCRIPTION FOR THE FULL WRITTEN WORKOUTS & LINKS OTHER VIDEOS MENTIONED.
Apply for my 1:1 coaching and let me help you reach your goals faster: www.naomikong.com
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(Full outfit details for each day in the description.)
With the help of some of your early videos explaining machines, i conquered my gym fears a few years ago. Im 70lbs down now ❤😊
So so proud of you! 😭🙌🏼 Absolutely love to see you guys killin it! 🎉
If you’d ever like to work together towards your fitness goals, I do offer 1:1 coaching as well. ☺️
I have slight scoliosis so I pretty much use machines only. There's always a million explanations on everything with free weights that I just don't care don't wana learn just wana work out for an hour or 2 a day and go home.
Day 1 - full body:
2:25 -Treadmill for 5 minutes
2:55 - Dumbell squats 3x12 (3 sets of 12) inhale up, exhale down
4:02 - Dumbell split squats (lunges) 3x12 (12 reps on one leg then 12 on the other then rest)
5:02 - Wide Grip Lat Pulldowns 3x12 (arms down exhale, arms up inhale)
5:36 - Machine Chest Press 3x12 (hands away exhale, hands in inhale)
6:25 - Treadmill 15 mins 8-10% incline
Day 2 - leg day:
7:06 - Treadmill 5 mins
7:15 - Leg press 3x12
7:54 - Leg extensions 3x12 (up exhale, down inhale)
8:30 - Seated hamstring curls 3x12
9:00 - Stationary lunged 3x12/leg (12 reps each leg then rest)
9:36 - Treadmill 15 mins 8-10% incline
Day 3 - upper body:
12:02 - Treadmill 5 mins
12:09 - Machine seated rows 3x12 (inhale out, exhale in)
12:33 - Machine chest flys 3x12
13:03 - DB Shoulder press 3x12 (up exhale, down inhale)
13:35 - Machine preacher curls 3x12 (exhale up, inhale down)
14:24 - Treadmill 15 mins 8-10% incline
Going to the gym for the first time tomorrow by myself doing these workouts, wish me luck!
TYSM, babe! Good luck! ❤️❤️❤️
@@naomikong Thank you! It went great! (I ended up accidentally doing 25 reps instead of 12 I’m going to be so sore😭) Quick question, when should I start to increase my weight or my reps? Should I wait for like a week or so before doing so??
also side note I’ll vlogged myself going to the gym using your workout, once I finish editing it I’ll link it if you wish to watch it
@@kiyokoshimizu8219 Yes, please feel free to tag me! I would love to see it. 🤩🤩
As long as you’re comfortable with the movements and can maintain proper form even with a weight increase, then I think increasing weights/reps every week to every other week is perfect! 🙌🏼
(P.S. I customize workouts for my clients all the time according to their needs and goals! If you’d like to work together to create a personalized plan for success to reach your goals faster, apply for my 1:1 coaching here: naomikong.com 💕)
Already said it, but you definitely portray an inviting and friendly atmosphere for newcomers to the gym. Great work! :)
TYSM. I truly appreciate it. 🥲 Have a great weekend! ✨
I found your channel via a reddit post and I appreciate you so so much. I’m gonna be trying out some of your beginner routines this week as I go back to the gym after avoiding it for years
Yay! So happy to hear that. Wishing you the best of luck! You got this! ❤️🙌🏼
(If you ever want additional help with navigating your fitness journey, I also offer 1:1 coaching. ☺️)
I did one of your other beginner gym workout for February and it kept me motivated and consistent! Thank you for sharing 😊
Yay! So happy to hear that. 🤩 Keep on killin it, Janine! 💪🏼
If you’d ever like to work together towards your fitness goals, I also offer offer 1:1 coaching which is an amazing way to stay motivated and consistent with your fitness journey! ☺️🙌🏼
Hi Naomi, thank you for the beginner workout routines that you have created, this is what I was looking for. I recently joined a gym for the first time and I am pretty intimidated by everything around me. I have no clue where to start, and you have a lot of beginners workout videos, how would I know which one is best for me? Can you please guide me where to start?
Love your videos ❤
TYSM 🥲🙏🏼
Do you recommend doing these in the order you have listed? Or can we switch them around?
omg i cant believe i JUST discovered you! i really love your videos, i just found you today and i can't stop watching. thank you!!
Hello Can you make tutorial video on cable workout for leg , arm , back as in one video. Thank You
Thank you for the recommendation! ✨
Hey naomi I am really finding your videos helpful as a beginner. I am finding I am a lot stronger than I thought however I'm anxious about the weight section. I'm fine with free weights on a mat and following a youtube video at the gym so I stick to these and the machines but I know I will want to progress and eventually do bar bell lifts etc whichbive not done before but I also don't want to go before I'm ready physically. I dont have a trainer. Do you have any advice on transitioning from beginner workouts to intermediate workouts to push your body and knowing when you need to change routine? Thanks a bunch ❤
Love to see you taking initiative and killin it at the gym! 🤩🙌🏼
If you have access to a Smith Machine, I think that’s an incredible piece of equipment to help you get used to feeling a bar on your back to eventually transition to a barbell, so incorporating some exercises on Smith Machine would be my first piece of advice! ☺️
(Search “How to Squat on the Smith Machine Naomi Kong” on CZcams for a full tutorial.)
If you’d like to take it a step further, I would love to work together to help you reach your fitness goals and seamlessly transition you to a barbell and really unlock your strength at the gym. 💪🏼
Lmk if you’d be interested in applying for my 1:1 coaching and joining my squad of fit + fearless babes or have any questions for me about it? 💕
@naomikong heyyy!😊 thank you so much for replying. Yes I think it has a Smith machine although I've never been around there to see it properly I saw it from the corner lmao. I have just watched your video and yes it definitely helps me feel more at ease. One of these days im going to ask an instructor to guide me how to use it. And yes I will also look at your coaching options too, im sure they are also very helpful. Thanks hun have a great week beautiful 🌟 ❤️
Thank you for the video! I was just wondering what would be a good alternative to the stationery lunges/split squats as I find these difficult due to knee pain?
Thanks for stopping by! ☺️
If you’re comfortable with RDLs, this would be a great one to substitute with, otherwise, any other leg exercise of your choice that you are comfortable with! 🙌🏼
(P.S. I customize workouts for my clients all the time according to their needs and goals! If you’d like to work together to create a personalized plan for success to reach your goals faster, apply for my 1:1 coaching here: naomikong.com 💕)
💜💜💜
Thanks for stopping my, Munirah! 💕
Hi Naomi, I've recently joined gym to loose weight and your videos are like blessings for me. Just wanted to know if i'll follow this, will it work for me for weight loss?
If your nutrition reflects a consistent caloric deficit along with your training, yes! (Please watch the first few minutes of the video where I go more in depth about this. ☺️)
💕If you’d like more assistance in reaching your goals faster, I would love to work together via my 1:1 coaching. Apply here: naomikong.com
Please do 3 day workoutbweeks more ❤ have a great day
Thanks for the recommendation, babe! 🙌🏼
In the meantime, if you’re wondering what to do next, I’d love to work together 1:1 to reach your goals faster! 🥰🙌🏼
✨Apply here: naomikong.com
But its 3 days only not full week
What can I replace seated hamstring curls with? I dont have them in my gym
Laying Hamstring Curls, Kneeling Hamstring Curls, or RDLs are perfect! 🙌🏼
(P.S. I customize workouts for my clients all the time according to their needs and goals! If you’d like to work together to create a personalized plan for success to reach your goals faster, apply for my 1:1 coaching here: naomikong.com 💕)
😭😭😭😭
I start going to the gym for a month already but I don’t know what to do!!!! I only just use the walk machine…. Like I don’t know where to begin!!!😭😭😭😭😭
The gym can definitely be so overwhelming! 😩 My “How to Use Gym Equipment” playlist here on CZcams is a great place to start to help ease some of that anxiety! 🙌🏼
Regardless, I know it’s hard, but do your best to not overthink it, take it one day and one step at a time, give yourself a lot of grace, and be open to learning! You got this, babe! This is your year! ❤️❤️
✨I’d love to help you navigate your journey so that you can go to the gym with confidence and reach your goals faster! If you’d be interested in working together to do so, tell me more about yourself & your goals here: www.naomikong.com
Is it ok to use as strong intermediate?
For sure! 🙌🏼 Just increase the weights to make it more challenging. 💪🏼
(P.S. I customize workouts for my clients all the time according to their needs and goals! If you’d like to work together to create a personalized plan for success to reach your goals faster, apply for my 1:1 coaching here: naomikong.com 💕)
Thanks for sharing and you are so beautiful.
Thanks sm, Lisa 🫶🏼
what is your best recommended workout gym for women beginners ?
💕Any of these are a great place to start: czcams.com/play/PLv-AOD6iOZkgNbbxZcMhZK0P0Xgq7dDrq.html&si=HtMpztks4e-AVLuZ
❎Or, if you truly want to start your fitness journey on the right foot and reach your goals faster, join m my 1:1 coaching and we’ll work together to create your entire fitness regimen! ☺️ Apply here: naomikong.com
Thank you ! I’m gonna try this 🫶🏽
Go get these gainz, Tori! 💪🏼
My 1:1 coaching is also open for new clients if you ever want to work together to take your fitness journey to the next level. 🫶🏼