BEGINNER LEG DAY | Using Basic Gym Equipment
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- čas přidán 7. 06. 2024
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Hey, gorgeous!
Today, we'll be doing a beginner-friendly leg workout at the gym using basic equipment. We'll be working our lower bodies from our quads to hamstrings to glutes.
Feel free to tale screenshots of the workout diagrams included right before the workout begins and right after the entire workout ends.
Please see down below for the full written workout.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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BEGINNER GYM LEG DAY WORKOUT:
1) Dumbbell Squats: 4x12 reps
2) Leg Press: 4x12 reps
3) Seated Hamstring Curls: 4x12 reps
4) Hip Abductions: 4x12 reps
Rest for 1-2 minute2 in between each set.
If you're not sure how much weight to use, I always recommend starting with the lightest weight possible, and when you can comfortably perform 12-15 reps with proper form, then increase the weight.
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HELLO, MY BEAUS 💞
Thanks for dropping by for today’s workout!
BEGINNER GYM LEG DAY WORKOUT:
1) Dumbbell Squats: 4x12 reps
2) Leg Press: 4x12 reps
3) Seated Hamstring Curls: 4x12 reps
4) Hip Abductions: 4x12 reps
Rest for 1-2 minute2 in between each set.
✨Shop Cira Nutrition here: glnk.io/0y5n/naomi
10% Discount Code: "NAOMI"
Thank you for posting this! I still played the video but appreciate this info
I just started going to the gym about a week ago, in large part due to your videos which allowed me to go in feeling confident and prepared. Truly, thank you so much for putting these videos out, they’re super helpful :)
So proud of you. Appreciate you. 🥰🙏🏼
@@naomikong wbb we we
Just started going to the gym consistently about a week ago.. your beginner videos have been soooo helpful!!! It’s helping me get over gym anxiety because I actually know how to use the machines before I walk into the gym
finally content that's straight to the point and actually makes sense. I started going to the gym two weeks now, and today was the first day I actually did any strength exercise all thanks to you and your vids...
I’m going to the gym tomorrow for the first time. This video is really helping me when it comes to getting prepared and knowing what to do.. thank you!
Not me watching this 5 mins before my first leg day alone 😂
Good luck! Hope you had a great workout! 💕
Mee toooo😂
@@naomikong it was great! Thanks for the video!!
@@stardusk5948 haha us and out last second prepping
No fr me rn, just been on the treadmill for the past 20 minutes trying to find the machines by lookin around from here cause I don’t wanna wander around and look like idk what I’m doing I can’t be embarrassed
naomi, your videos have definitely decreased my gym anxiety. i appreciate how thorough your videos are and allows me to be able to work out properly! tysm
Appreciate you. Thank you. 🥲🙏🏼
I've been working out at home with very limited equipment for about 4 years and tomorrow I'm finally going to a gym. Your videos are sure to help me quickly figure out the machines and help me come up with my own workout routine!
just started going to the gym just want to say how grateful I am that I found your channel. It’s soo helpful thank you❤️❤️❤️
So much love for you 😩🙏🏼
Love how your video is straight to the point and thanks also for the tips❤
So glad you enjoyed it! ☺️
Thank you so much for writing out the reps and sets for each exercise! It is so helpful 💖
Thank you for helping me feel more confident in the gym ❤️
This is such a lovely video. It's extremely well made because you get straight to the point and explain everything properly and show exercises over and over while you explain. This is amazing! Thanks for this
Please continue adding when to inhale and when to exhale this helps soo much
For sure! 🙌🏼
You are amazing. I'm a beginner and I've been following your videos religiously. I already see a difference within the first week! Thank you for making a difference in my life
So happy to help! Appreciate you. 🥰🙏🏼
16 and just decided I wanted to better myself so I'm studying your vids because so many people have told me you helped them out so much so I'm giving it a try
Thank you so much for your videos❤️You really help us
I think I could have a go at these. I've been joined to my gym through my doctor because of my obesity & mental health, but I still haven't been. I'm glad I searched for this. Thank you x
Just found your channel and started today. You’re the best ❤
I love your workouts. I use them all the time. They're so easy to follow 🥰
Awh, thank you! ❤️🙏🏼
I watch your videos every time I go to the gym 😩❤️
Thank you so much for these vids I’m getting back into the gym and really trying my hand at weight lifting.
Wishing you the best of luck! ❤️
This will help me out a lot, it will be my first time working out, but I get nervous if I record but I will have to budge into it and record it for my progress and see how my transformation goes
Absolutely love this! Thank you. After I perform all of these work out, what type of cardio should I perform after? Not sure how long I should be working out for
Love this! Thank you ❤️ this helps a lot
TYSM 🙏🏼
I give all thanks to you!! Now I’m over at the free weights and squats racks with the men. Lifting almost as much as them now…they are super impressed I can keep up😂 Thank you really, your videos have helped so much.
YES. Love that for you! ❤️🙌🏼💪🏼
@@naomikong I had to let you know you’ve helped so many of us. No one tells you how scary the gym is when you first start. Your my fairy gym mother😂 I wish you all the best and thank you for all your content and information.
Siiis, thank you!! i just signed up for a gym membership and i been watching your vid since.
Awh, thank you! ☺️💞
This is really helpful thank u so much ❤️❤️❤️
I had my first day in the gym yesterday. It was an introduction, but im here to find beginner workouts.
Ooo 😮I love this video I’m a beginner who getting back to the gym my old gym did not had all this now I’m a new gym close to my home I know this machine gonna help me reach my goal ❤ thanks for the video imma definitely be a new subscriber to learn more ❤have a great day 😊
Just stumbled upon your channel and have already saved several of your videos! Looking forward to putting them to use, thank you ❤
Thank you sm! ☺️🙏🏼
These are super helpful!! Thank you!!
Appreciate it! Thank you. ☺️💞
This is perfect thank you!!!
Thanks for stopping by! ✨
Interesting exercises! Something new for me! Thank you! 💪😍
Hope you enjoy it! ✨
Started gym today. I followed your routines and it gave me so much confidence ❤
So so happy to hear that! 🤩 Wishing you the best of luck on your gym journey, babe. 💪🏼
If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕
www.naomikong.com
Hi I just started going to the gym and your videos are so helpful lol thank you 😊
TYSM. I appreciate it! ☺️🙏🏼
thank you so much for the video. I honestly feel more confident about going into a gym tomorrow ))
Yay! So happy to help! 🥰
If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕
www.naomikong.com
Naomi Kong is my favorite athlete because she’s pretty.
Thank you ❤️🤗❤️
Love your vids! They are very helpful
Thank you, Martina! ✨
Glad to see your still working out!
Always & forever! 🙌🏼
thank you!!
Thanks for dropping by! ✨
queen get that grind !
Thank you 😩🙏🏼
Immediately subscribed
You are so adorable. Thank you! Day 1 tomorrow 🤩
What time is the best time to have a protein shake? Before the workout, after, or just in the morning? Also how much protein should I be consuming during the day?
Just subbed thank you for all the informations I need all this I just joined the gym tomorrow will be my 3rd day and I just want to work on my lower body this was helpful x
Awh, wishing you a great start to your gym journey! ❤️🙌🏼
Does the reps matter as u go for a heavier weight? If yes, how many reps ?
🔥
I love this workout, I’m new to the gym been going for about a month now, with these exercises do you recommend completing the set before you move on to the next exercise or should you do one set move to the next then move to the next etc ( hope I explained that clearly)
You can definitely do it either way, but I typically do all sets of one exercise first before heading to the next! 💞
@@naomikong makes sense!!! Thank you ❤️
Love these videos Naomi! I feel like you’re my personal trainer at the gym :)
Love you, babe 🥺
I used to always think people recording in the gym was kind of dumb and self centered, but dang this was a suuuuper helpful video. I really needed help to figure out where to start at the gym, thank you for posting!
Happy to help! ☺️
2:32 wait shouldn’t your feet be under the foam thing? Please correct me if I’m wrong because that’s what I was taught by my coach and also same with the visual guide on the machine.
What's the difference with the seated leg press in this video vs the other leg press (the one where you're seated near the floor) where you're pushing your legs upwards on the machine?
This one places less stress on your knees & I feel as though bc there’s a weight stack for you to use vs having to put on all the plates yourself, it is more beginner-friendly. Love both variations though! 🙌🏼
at what time did you go the gym it seems so empty bruh so cool
I'm pretty sure you're psychic lol b/c I just started going to the gym again and yesterday I was thinking about how I wanted to focus on legs the next time I go but didn't know where to start and then your video pops up today lol. Thanks for taking time out of your day to post all of these helpful videos!
Appreciate you sm 🥲❤️🙏🏼
does any of the cira supplements break u out ?
Doing this once a week: going to document my weight progress here for some accountability!
Week one:
Kettlebell squats 4x12
Start: 8kg (17lb)
Hip abductions 4x12
Start 45lbs
Prone Leg curl 3x12
Start: 35lbs
Leg press 4x15
Start: 90lbs
that's a smart way to track progress! good job on starting your journey!✊✊
@@peachytits this comment reminded to update my progress! I have been doing these workouts (modified a bit because of gym equipment at my gym)
Kettlebell squats 4x12
Now: 20lbs
Hip abductions 4x12
Now: 50lbs
Prone leg curl 4x12
Now: 45lbs
Leg press 4x15
Now: 100lbs
Progress update?
ur vids are always helpful, the guy in the back is an example of using too much weight and compromising ur form. Always use a weight that allows you to keep good form.
Thank you! Agree that good form > lifting heavy 🙏🏼
I have one question.. will these workout tone your legs or will it makes some muscles?
👍🏻
if we dont have hip abduction in gym, which other exercise should we do
The Hip Adduction Machine, Leg Extension Machine, Glute Kickback Machine, Stationary Lunges, Split Squats would all be great substitutes! ✨
Hi Naomi ! I’m always surprised not to see you using towel, isn’t it obligatory in your gym ? :) Thanks for your videos, it helps a lot of us !!
My gym provides fabric towels for sweat along with cleaning supplies for the machines which I use both of even though I don’t always film it! ☺️
Can you just go to the gym with me and help me until I’m comfortable enough to know the equipment 😂 you seem like such a great person!
will these workout make my thighs bigger or will it make it toned? I'm scared to try leg workouts because I have big thighs already and I'm scared workouts like these will make it more bigger. I'm aiming to tone my thigh or slim it down.
i could be wrong but i think that depends more on your diet. if you don’t eat much protein + are in a calorie deficit then you’ll probably slim down, and if you’re in a surplus + eat lots of protein you’d put on muslce
Is also ok for intermediate?
I am trying to get rid of inner thighs, I use the abduction machine 100# 3 reps of 50counts, I am not getting any results
How many weights we should start i use 11 KGs for hip abductions now it is easy but i cant weigh 18 kgs at the same time
I would just increase your reps using 11kg until you are able to hot 18kg. Either that or do 18kg for a lower number of reps and keep using that weight until you can increase to more reps! 🙌🏼
any suggestions to replace hip abductions? my gym doesn’t have that machine
Any other glute/lower body exercise of your choice is perfect! 🙌🏼
Here are a few ideas to get you started: Hip Adduction Machine, Lunges, Split Squats.
Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. ☺️
🌮P.S. I have a recipe ebook that you can download for free if you need some good meal ideas!
Check it out here: naomikong.com
@@naomikong thanks!
I think i got into female side of CZcams . Keep up the good work ladies , We will all make it ✨
Every time I try to use the leg press machine my knee pops! Keep in mind I’m really young…anyone knows what the cause might be and how I could fix it?
how long does the workout take in total
💜💜💜
Have an incredible weekend, babe ❤️❤️❤️
@@naomikong you too 💜
Absolutely murdered my legs at the gym a couple weeks ago, I have PTSD. Gonna try this one and take it a bit easier this time. 😂
@noamikong hlo please help me guide line please for begineers with warmup exerscie
Hi. What headphones are those?
Naomi, pls help the dude squating in the background during your db squats 🙈😬
Thank you for a great video ❤️
How much is the Leg Press Machine without any weight?
Will likely depend on the specific machine! If you look on the sticker on the machine with the instructions, it might say how much it weighs without any additional weight! ☺️
0:35
Just subscribe to your channel! Love the content very helpful to a beginner like me but I have a mega huge question! 🙋🏻♀️
I did this workout and I think I might have over did it because I’m very sore the next day to the point I can’t walk up the stairs in my house it’s very painful how can I get rid of this pain pls help ! 😭😭😭😭
Take a few rest days, drink a lot of water, maybe even some electrolytes as well, stretch, foam roll, and make sure you’re sleeping 8+ hours/night as well! 💞
Thank you so much!! Highly appreciate the feedback! 🥰
That dude squatting behind you at the beginning has some scary form
Wow… just amazing! You make this workouts so easy to follow. Thanks!
Though it was hard to avoid watching the guy next to you hurting his knees while doing the exercise the wrong way… 🤦♀️
TYSM 🙏🏼
We all start somewhere & I’ve made my share of mistakes at the gym as well. 😌
Holy… what is Dude1 in the back doing? 😀 This is SO wrong… lord have mercy on his legs.
Just thinking the same thing.
Let’s not judge people trying to better themselves, especially when they have no idea they’re being recorded for millions of people
@@nataleedenlinger635she has 400,000 followers, she probably told him he was in the frame and he didn't mind
@@nataleedenlinger635 He's not being judged for bettering himself. OP is just saying that his form is absolutely incorrect.
@@centraltime3680 I’ve never doubted something so much
What do you do when you're resting? I don't want to look dumb and just stand there but i also don't want to go away and have someone else take the machine 😣
I don’t know for sure, but from what I’ve seen at my gym that machine is yours even while your resting. You can drink water, do some boxer shuffles change your music or just sit there and focus on breathing 🤷🏻♀️
@@jennamartindale498 yah it is
S l o w down on explanation lol
perfect body🍑
1:10 so distracted by that guy with terrible form in the background
See back how to perform leg exercise 😂😢😅😂😂
So please start with your heaviest weight training then go to the lighter weights.
You talk too fast
I can’t understand a word you are saying, your speech is to fast and unclear!!!
i can understand her perfectly fine and so can most people, turn on captions