WEEK OF WORKOUTS | 4-Day BEGINNER Gym Split to Start Your Fitness Journey in 2024!
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- čas přidán 3. 06. 2024
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HI FRIENDS & HAPPY NEW YEAR! Let's welcome in 2024 with a beginner friendly WEEK OF WORKOUTS! I'm walking and talking you through a 4-day split to be done in a gym so you can try these with confidence. Hope you enjoy and let me know if you want more like this! Check out my IG (@sanfrankrisco) for more workout inspo :')
MORE WEEK OF WORKOUTS: • WEEK OF WORKOUTS »
PUSH DAY (chest, shoulders, triceps)
» dumbbell crossbody raises (4x10)
» db chest press (4x8-10)
» db shoulder press (4x8-10)
» db lateral raises (4x10 superset w/...)
» db skull crushers (4x10)
» seated (or wall sit) hammer front raise (3x10)
» cable rope pushdown (3x10)
LEGS
» leg press (4x10)
» hip thrusts (4x8 superset w/...)
» KAS glute bridge (4x8)
» dumbbell RDLs (4x10)
» glute focused back extension (4x10)
» deficit reverse lunges (4x8 per leg)
PULL DAY (back, biceps)
» lat pulldown (4x10)
» single arm cable high row or pulldown (4x10)
» seated neutral grip cable row (4x10)
» isometric bicep curl (4x5,5,5,5)
» bent over row (supinated grip) (4x10)
» bent over crossbody hammer curls (4x10)
FULL BODY
10-12 min of steady state cardio
4 ROUNDS
» single arm thrusters (8 per side)
» chest press (L) + chest press (R) + together + glute bridge hold (8)
» RDL to bent over row (8)
» lateral lunge (R+L) + 3 plank jack (8)
3 ROUNDS
» zottman curls (8)
» overhead tricep extension (8)
» prowler pushups (8)
AB FINISHER - 3 ROUNDS
» db lat pullover to suitcase crunch (8)
» weighted sit-up + extend (8)
» russian twist (8)
0:00 - Intro
2:09 - Push Day
10:32 - Leg Day
20:37 - Pull Day
28:03 - Full Body
37:18 - Outro
THANK YOU FOR WATCHING!
I love you all so much!
Subscribe for more videos! ♡
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FREQUENTLY ASKED QUESTIONS:
❏ What camera do I use? - Sony ZV-1 II, Canon G7X Mark II
❏ What do I use to edit? - Final Cut Pro for videos, PicMonkey for thumbnails
❏ How old am I? - 25 (when this video was posted)
❏ What school did I go to? - San Jose State University (class of 2020 baby!)
❏ What did I major in? - Business Marketing
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thank you so much for blurring other people in the gym! Its honestly the most respectful thing to do and obvi you have great knowledge and content but the blurring aka the respect is what made me subscribe rn
Agreed! I hate how it’s so normal to just include strangers’ faces. If I saw my face at the gym, on camera I would be so upset. Everyone should have control over what picture/video of them goes online.
true, in the gym we look the most ugly with our faces when we exercise so blurring faces should be a must HAHH
Yes. That’s the first thing I noticed. Very considerate.
Y❤❤😊❤❤
T
Lat pull down 4x10 22:28
Seated cable high row 4x10 per side 23:14
Narrow grip seated row 4x10 24:14
Isometric bicep curl 4x5,5,5,5 24:58
Bend over row (supinated grip) 4x10 26:05
Cross body hammer curls 4x10 per side 27:24
Kris, could we have more week of workouts at home with dumbbells? Trying to save money by not going to the gym and working out at home instead. I religiously followed your week of workouts at home during the pandemic and would love to see an updated version!
Yesss
Agree.
this.
Did you see any results from her at home videos??
DEFINITELY! I still love my home workouts and will work on this next!!!
The best advice I ever heard was "you have to be in shape to be in shape"
It's always good seeing these videos, they motivate me on my own journey! Thanks for the content Kris :)
Fantastic video. Great form. Great workout. Audio and visuals were crisp and clear! Thank you 😊 💪🏽
I love week of workouts you are getting so strong keep going girl
LOVE some of these workout moves - will be adding to globo gym days!
this is the exact gym split i’ve been searching for, thank you so much 😭
You are amazing and I love your workouts. Thank you for being so generous and sharing all this great information with us ❤❤
You’re an excellent teacher. Thank you for sharing.
I just found your videos. So clear and easy to understand. No fuss and showing off like some other you tubers. Just excellent workout videos. Can’t wait to try these splits.
hi kris, youre such an inspiration, thankyou for a early video of 2024! can you please also do a vlog where you discuss about how you are consistent
I absolutely love this video! Everything you did totally feels good to me, the way I would want to do workouts at the gym. Thank you so much for doing this video!
love your energy! Felt very lost the last days at the gym and you give me a lot of confidence for the next days! Love from Germany
Thanks for sharing, and good luck on your marathon!!
Great videos-keep up the good work. I have been out of the gym for a while and you are making me want to get back in the game.
Fantastic video Kris! Thank you so much for all of the detailed instructions! ❤🎉
Even though I’m not a beginner in the gym I still found this super helpful! Gave me some new moves to try on my full body day!
Hi Kris, this is extremely helpful. Thank you so much for sharing this with us. This is helpful for those of us that are starting to workout and figure out what exercises we need to do.
Beginner at the gym and I’ve been following your split to get myself into it. Thank you 🙏🙏
I wish I could have someone like you in the gym. 😭 Literally eases my gym anxiety.
Thank u. I’m 55 and want to start weightlifting I stumbled on your video while sipping my coffee. I took note of everything you did and I will be using this workout❤❤
Just found your channel and I love your workout routines as well as how you did the split…will definitely give this a try. Not sure of the weighted sit-ups but it’s worth a try! Thank you again
I hadn’t thought of breaking it up like that. I always just do arm days and leg days but I think I will try it your way. I’ve been looking for some variety in my workouts and this will really help. Thank you!
This is my first time watching your video and I love how real you are when mentioned after 7 years you still use the same weight for the push day. This video is refreshing and easy to follow. Especially how detailed and how informative each workout that you’re doing. I appreciate this do much! 😊
🔥🔥🔥🔥 Finally have the time to get consistent on a workout plan and this helped so much - thank you for this!!
Thank you for not gatekeeping and providing the workout breakdown
thank you so much for this! i’ve been following this plan pretty religiously at gym and i finally feel like im not wasting my time 😭
My first video of yours, and i loveeee your vibe! I am seriously considering joining the gym since I feel more confident I can start and keep a regimen. These are great intros !
Sooo helpful to include how to use the machines that can look so confusing and foreign if they've never been seen/used before. Thank you! 😊
Thank you so much!!! Can't wait to do this!!
kris- you have been such an inspiration to me in my fitness journey!! i also played volleyball throughout middle school, HS, and still play intramurals in college (even tho i’m graduating this semester). i can’t say enough how much i appreciate your focus on holistic fitness and making it functional to fit into an active lifestyle! it also means a lot to see my body type represented because for a long time i felt like i didn’t belong in the gym because of my long/lean figure. seeing you embrace your body and take care of yourself has made me a lot kinder to my own and has helped me stop comparing so much 🩷 thank you!
Thank you so so much for this video! I've been working out at home and new to gym, was looking for the workout that use only dumbbells for gym. So glad find this
Exactly what I needed thanks Kris xx
Starting this routine today. Thanks for the post
thank you so much for this! i’ve been following this plan pretty religiously at gym and i finally feel like im not wasting my time
Just found your video here and I'm already a subscriber - love your realness as much as your advice. Thanks so much for making it easy to be a gym newb!
Dude, thank you! Something I’ve been wanting. I already go to the gym but am searching for more work outs and more organization. This helps!
Love the whole routine! especially full bod, lemme try them tomorrow. Cant wait for ur next video❤
Omg I love your content. This is such a nice guide
OOOO love this 4-day split! Been searching for ways to structure and went ahead and used this as a guide to create a program in my Caliber app for next week! I'm new to your channel and look forward to learning more from you!
I just want to say, I've been going to the gym since the beginning of Feb, following your workout split, and it's been IMMENSELY helpful following a routine. It's kept me super consistent! And whenever I need to refresh on form and such, it's so easy to come back and watch. Thanks so much for making a beginner friendly routine!!
you look so good babe, thank you for all the work you put into this video!!
This is exactly what I’ve been needing because I wanna go to the gym but like I don’t know what to do when I get there Thankyou so much
Wow, THANK YOU. I've been looking for a beginner gym 'tutorial' of sorts for a long time on CZcams with steps and advice on how to use the machines. I also just don't know what to focus on which stops me from going to the gym and instead, doing a minimal workout at home. The machines are so intimidating so you're step by step process with the leg press for example, is exactly what I was looking for! You made it sound super easy and accessible!
Hi Kris, I was just watching your video even though I'm not really a beginner anymore. But I just wanna applaud you that you blurred the other people in the gym! Missing Krismas already!!
Thank you so much . Im a very new beginner, and had no idea where to start. Just finished your push day work out. Feeling confident for the rest of the week to follow througg woth the others .
Please more week workouts for newbies! I use your routines a lot so helpful 🎉
Oh wow, the exact type of video I was looking for. Thank you.
I’ve been following your other beginner split and it has helped me finally get into lifting after months of feeling confused and defeated in the gym. thank you for taking the time to create these amazing and accessible plans, all the work you put in is amazing and you’re having such a wonderful impact :). love your stuff!!
That is incredible!! I am so happy to be part of your journey and am so glad to provide any sort of guidance in the gym. YOU ARE AMAZING! Keep up the great work!
I am loving the workout so far! Curious about rest times in between sets....
oh what a banger!! cant wait to incorporate some of these
this is the most informative fitness video I have ever watched and i have watched A LOT.. THANK YOU
Great video, thanks for putting it together! Pretty heavy duty for a beginner lol! Going to keep it in my library for sure!
The "oh god..." "no..." "okay ye that's all..." are sooo MEEEEEEEEEE 😭😭😭 thank you for being so humble and relatable
I’m so impressed at your strength ❤
Eeeee these are my favourite 💛 thank you thank you!
Just discovered you and you’re a gem!
Watched this video while incline walking on the treadmill and it was so motivating! And also incredibly well done! These week of workouts videos just keep getting better and better! I really appreciate all the effort you put into these videos (and your life) ♥️🥂
I appreciate the full range of motion on all your dumbell pressing exercises. People, especially men hit the the heaviest dumbells they can half rep and then wonder why they're only getting half the benefits.
Thank you for this! I followed this for the whole week! I will try to use it in the next weeks before watching and following it as well! It was easy to follow!
Thank you so much!! I just tried the leg day and I loved it, it's great and simple to follow.
I really appreciate that you show when you're "struggling" with an exercise, I feel like people in these kind of videos only show perfect effortless no-sweat reps and it honestly looks so fake to me. Great video and great inspo for going to the gym again!!!! Thank you ❤
hei Kris! first-time viewer here. I've been a semi-regular gym-goer for months now but gym intimidation is still very real every time I do something new and for the first few times thereafter. I just wanted to share how proud of myself I felt when you shared your back & biceps day and it was pretty much exactly what I do on back days. I felt like I had gotten the hang of it and I now feel inspired to try your other three routines too and get more legs and core into my routine (yes, I've been defying the stereotypes about women and mostly training back and chest :D )
I've been going to the gym since January but was losing motivation because I had absolutely no plan! I just started to follow this routine so thank you so much for giving me some motivation backkk ✌🏻🌝
Thank you so so much for this, I'm having a problem managing my workout. This is perfect
this is just what I needed! instant subscribe, thank you
Thank you so much. This is so incredibly helpful. I’m just getting into the gym a lot more, I’ve always worked out at home or in a private one machine type space and this is an absolutely awesome gym routine ❤
I found this video very helpful thank you!
this is so helpful and descriptive thank you!!
Thank u keep up with these type of videos ❤
Love this video slow and steady for me I might not even be able to do the reps but I can start and that’s better than nothing lol
Absolutely killing it! Your dedication to fitness is seriously motivating. Keep up the fantastic work and enjoy the incredible progress you're making. 💪
not a beginner but feel like it when i’ve been out of the gym for a while… finally got back into the gym through this video! big thank you!
would you be able to make a warm up video too for “beginners”?
love it, thanks!!
Great workouts. I really appreciate that you've blurred the other people in the gym 💙
Where have you been all my life? This is perfection!
chill mom.
Let’s make it stronger this 2024 ❤
I follow a full body 2-3x a week. Work wonders for busy people, and for people who wants to do other activities in other days of the week.
Just finished the push day with some sprints added on at the end. As a relative beginner, this is the best push day I've ever had! Thank you!
I started going to the gym in January, and my trainer gave me such a convoluted routine that it was a little deincentivising and overwhelming. Not to mention, most of the time consuming help is behind an expense.
These moves are SO SIMPLE and perfect. Thank you.
Thank you for this! Just starting my gym journey and I was always so nervous about using the machines or even a bench. I’m on the second week following this now and it’s been super helpful. Still a noob and watching every clip before doing the exercise haha and I am still nervous but really helped to get over the first hurdle. Hopefully I’ll see some results soon 😂
ur gym looks so nice and clean
thank you so much for blurring other people in the gym. Im still wearing my mask because so many ppl are filiming and they dont blur
I’m gonna do everything in those workouts expect for that weighted sit-up since I have absolutely no core strength right now 😂
I’m hğ c hi gwig😂itf
When do you have core strength
How is it going with the workouts? ☺️
@@sy4759 They’ve been ok I’ve pretty ok with going to the gym 3 days a week I can just never have the energy to do the full body day 🤣 Thank you for asking tho 😊
@jessicalambie4671 that is the same as me hahahha, full body is too much energy so I prefer strength training different parts each week hehe. So much easy :))) also I'm glad you are going well. Let's keep going with this!!! We got this okay? 😁😁😁
Definitely will be adding your full body to my routine. Couple tweeks here and there ❤❤❤❤❤
So lucky I found your beginners workout. I need the motivation
discipline over motivation gurl
Hi! Kris! Thank you very much for sharing your fitness program, can u pls make a video how to make a healthy week menu
watching this after losing and now gaining motivation. I was on a roll throughout last summer and fall but I went through a rough patch during the holidays and am now trying to get back into it. kinda nervous 🙂
I’ve been using your week workouts for 3 weeks now and I’ve never been more consistent. For some reason I feel like your workouts hit harder and feel accomplishing. Thank you for these vids!!
have u seen results
Thank you this was so helpful
You rock!!🙏🏽
Really love how you manifested becoming a fitness youtuber and how you're living in that manifestation and thriving. I've been here since your college days, happy to see your growth and how you keep pushing yourself. Love it for you
Kekw
I love this video! Thank you! ❤ I am wanting to get out and do a lot of hiking/outdoorsy things this summer but really need to get back in shape and feel better. Lol random but the angeled leg pressed terrify me 😅
I love this exercise thank you for sharing your video.
I love how toned your arms are. That’s my goal 🤩
Thank you for making this beginner friendly with dumbbells🙏
Thank you for making this beginner friendly with dumbbells
thankyou soo much...its really very helpful
That full body!! I can’t wait to try this week but nervous about going into the L shape because I can’t do a sit up to save my life!