Beginner Full Body Gym Workout

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3 жыл бұрын

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What's up, guys!?
In this video, we'll be doing a 25-minute, beginner-friendly full body workout at the gym using standard gym equipment. This workout is perfect for anyone fairly new to the gym, has maybe experimented with machines here and there, but just needs a little bit of guidance putting a workout together.
If you're here from my previous Beginner-Friendly Full Body Gym Workout, this workout will be similar, but taking it up about a half-notch.
Feel free to add in another set of each exercise & adjust the workout as needed for your preferences!
Beginner's Guide to the Leg Press Machine: • Leg Press + Seated Leg...
My How to Use Gym Equipment Playlist: • How to Use Gym Equipment
Outfit Details:
TLF Athena Sports Bra + Electra 7/8 Leggings (both size small): shoptlf.com/Naomi
(Discount Code: "TLF-NAOMIKONG")
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.
Beginner Full Body Workout at the Gym:
Warm-Up: Stairmaster | 5-15 minutes
1) Leg Press | 3x12
2) Seated Cable Rows | 3x12
3) Pectoral Fly Machine | 3x12
Cool-Down: Treadmill | 5-10 minutes
You can also take screenshots of the workout diagrams included in the video right before the workout begins & at the end of the video.
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Cute Workout Clothes: shoptlf.com/Naomi
(Discount Code: "TLF-NAOMIKONG")
Bodybuilding supplements: goto.bodybuilding.com/rNqBR
Etra Liquid Chalk: www.etrastrong.com/
(Discount code: "naomi10")
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BEGINNER FULL BODY GYM WORKOUT | • Beginner Full Body Gym...
BEGINNER ARM WORKOUT | • BEGINNER ARM WORKOUT |...
BEGINNER UPPER BODY WORKOUT | • Beginner Upper Body Gy...
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
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MUSIC PLAYLIST:
- Beyond the Horizon (SLCT Remix) | Loving Caliber, SLCT ft. Lauren Dunn
- Crazy for Love | Mondays
- Left in the Rain | Loving Caliber
- Pushing Away | Mindme ft. Heli
- Alpha & Omega | ELWIN
- Close My Eyes | Tape Machines ft. Jason Dering
- Believer | Tape Machines ft. Lvly
- Big Spoon | Roof ft Milva
#naomikong #naomikongfitness #fullbodyworkout
*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!

Пікірлер: 178

@naomikong 3 жыл бұрын

Let’s keep chasing these gainz! 💪🏼🔥 ❎Check the description for: - Full written workout - Links to other videos mentioned - Outfit details, link, & discount code Take a screenshot 📸 of the workout diagrams included right before & after the workout so you can easily take it with you to the gym! 👉🏼Feel free to make any adjustments to the workout as you need! Let’s make this a great week! ❤️

@angrychickadee4456 3 жыл бұрын

you're doing god's work girl!!

@naomikong 3 жыл бұрын

@@angrychickadee4456 Appreciate you, babe 🙏🏼

@yumadjack 2 жыл бұрын

I agree. Now I feel comfortable going to the gym and having a plan when I get there. I can also use this video for support while I am there. Now I don’t feel out of place. Thank you so much

@rondezbidyadhar2532 5 ай бұрын

😊p😊

@brendazamora1113 4 күн бұрын

I concur

@MariaClara-yw7ob 3 жыл бұрын

You’re the first person to ever make me feel comfortable in a gym. You seriously have no idea how much that means to me. I’m excited to go every time, because I don’t feel lost anymore.

@naomikong 3 жыл бұрын

Awh, so freakin proud of you, babe! Keep on conquering those fears and chasing those goals! You are amazing. Appreciate you. ❤️🙏🏼😘

@jujum849 2 жыл бұрын

I agree!

@zanayia 2 жыл бұрын

I second this ! Thank you Naomi!!

@julianoel6196 2 жыл бұрын

Me three!😊 thanks so much for your vids!

@raqibatention2232 8 ай бұрын

I definitely agree because I can say the same!! Thanks naomi!

@adricoronado623 3 жыл бұрын

LOVE HOW YOU DONT FAST FORWARD OR SPEED UP. WE LOVE U

@naomikong 3 жыл бұрын

LYSM ❤️🙏🏼

@reegansumares9769 2 жыл бұрын

I love these vids. You actually make it beginner friendly. Others say it’s a “beginner” workout and the first exercise is 400 one handed pushups as a warm up. You actually make the workout seem fun, approachable and doable!

@naomikong 2 жыл бұрын

Thanks sm, Reegan! I appreciate it! ☺️🙏🏼

@luciapaye-layleh4070 3 жыл бұрын

Tomorrow is my first day at the gym and was confused on where to start until I came here. Glad I saw your previous beginners video. This place feels like home so I subscribed yall...

@Underratedbeautybydaniijanee 3 жыл бұрын

Thank you!!! I’ve been needing a beginner routine to get started for the next 2-4 weeks.

@madraun 2 жыл бұрын

i just went to the gym and did this and i actually feel really good- i’m excited to go again tomorrow! i’ve always been i intimidated by the gym because i’ve never known where to start or what machines to go to or how to use them, but this legitimately helped me. tysm

@masteress Жыл бұрын

its crazy how i feel so safe watching your videos. Your videos actually gives me motivation each time bc with others i always feel lost and get discouraged. Youre n angel 🥺❤️

@ambs.86 3 жыл бұрын

Hi! new subscriber here, thank you for not being like those snobby people who forget that they themselves were once beginners at the gym! Your videos give people like myself the confidence boost we need. Great content! ❤️💪🏽

@raptory8729 Жыл бұрын

I feel so uncomfortable in the gym alone! Thank you for making these videos! They help so much and I dont feel so awkward on the machines anymore 😂❤️

@gabriellameattray9778 Жыл бұрын

I'm 16 and today was my first time going to the gym! It was so helpful, thank you!

@chapakapa Жыл бұрын

how is it going? i am thinking of joining the gym and im 16 as well. im so scared.

@silvu_xd Жыл бұрын

@@chapakapa naaah dnt be jst get straight to it sweety, u will do it just don't care abt people & how they will see u 🤍✨

@pictusexotica27 3 жыл бұрын

I love that you’re posting more beginner vids just as I started working out in the gym! You’ve helped me feel more confident, and I still have a ton of work to do, but you’ve helped me actually believe I can do it 💜 xoxo

@naomikong 3 жыл бұрын

Yes, you’re a BOSS and you got this. 👏🏼 Keep on killin it, love. You’re amazing. Thank you. ❤️🙏🏼

@stacyr4768 3 жыл бұрын

These videos helped me from paying hundreds of dollars to a personal trainer

@brittanykeen1802 3 жыл бұрын

Just started Friday night & im excited to get a better understanding of my body & how it works....

@ashlynnwigenton4555 3 жыл бұрын

I absolutely love how we can work out with you!!!

@natattack96 2 жыл бұрын

I got a gym membership today, thanks to your videos! One of the reasons why I never joined a gym was because I felt like I'd look like an idiot 😅 but now I have a plan and I'm actually excited! Thank you!

@YumiAwesomeCrayon 3 жыл бұрын

these workouts are what gave me the confidence to try starting out on machines! my gym currently is not allowing free weights, and the machines always intimidated me. i love that you show yourself setting up the machine beforehand. thank you!

@jocelynmunar8602 Жыл бұрын

I can’t thank you enough! These workout split made me feel better as a beginner at the gym. Thank you again ❤️🫶🏻

@itzybubbles6301 2 жыл бұрын

Thank you for giving me confidence to try machines that I’ve been afraid try because I didn’t want to get judged for not knowing how to properly use! 💖

@ravennewman2906 2 жыл бұрын

I can finally use the weight machines without feeling overwhelmed or embarassed. I feel like I complete workO outs now. Thank you!

@charliebrooker9461 2 жыл бұрын

I’m going to the hun for the first time tomorrow and I’m so nervous 😬 thank you for your video. I’ll be doing this work out tomorrow for sure.... well trying to haha god bless you x

@samanthagonzalez6541 3 жыл бұрын

Your videos helped me gain confidence to go to the gym alone 😊🙌🏼

@tas9_4ha 11 ай бұрын

I’m new at gym & following this workout routine! It feels great 😊 Thank you 🙏

@red18tre 3 жыл бұрын

Naomi "The Machine" Kong. Consistently puts out high quality and informative videos. Keep up the great work! 🙌

@naomikong 3 жыл бұрын

TYSM 🙏🏼

@kakachiuchitake7509 3 жыл бұрын

this helps so much thank you for the beginner workout videos!!’ pls do more full body

@areana523 3 жыл бұрын

My first time going to gym and this helped me a lot, you are the best!

@sonalychowdhury9589 2 жыл бұрын

I recently joined a gym and was absolutely clueless. Thank God I found this video! Thank you so much from India 🥰

@Tattoosandapples 3 жыл бұрын

So thankful for you i love following along with your videos

@07MiniStyle 3 жыл бұрын

Thanks to your videos I feel like I will be ready to step my first day back into the gym tomorrow. Your video guidances makes me feel like I have a personal trainer. Thank youu so much for your content!!!

@kerekesvanesa2620 2 жыл бұрын

How is it goingg?:D

@danielle976 2 жыл бұрын

Randomly came across your video while scrolling. Couldn't have come at a better time. I recently joined a gym and due to pandemic haven't stepping into one in over a year. Now I know what to do. Thank you ❤

@kirsten_marie 3 ай бұрын

I just found your channel, and I just want to say THANK YOU for these videos. They're free, easy to follow, and well made. Thank you thank you thank you!

@TopHatCaroline Жыл бұрын

I just started going to the gym. I have asthma and scoliosis. I’ve been feeling like I am not doing enough while I am there to make a difference. But this make me so much more confident. Thank you

@chowdhurymuhaislam7399 Жыл бұрын

i also...new bigenniar....feeling not doing enough😮

@thisgirltoodope 3 жыл бұрын

Girl you’re amazing!! This definitely help me with my workout plans!!

@naomikong 3 жыл бұрын

Appreciate you, Queen 🙏🏼😘

@jacintatate 3 жыл бұрын

Thankyou for another fantastic video! I'm learning so much!!

@naomikong 3 жыл бұрын

TYSM, love. ❤️🙏🏼

@nsnsalsulaiman2492 3 жыл бұрын

Thankyou very much Naomi i learn a lot from u .. before i don’t have confidence in the gym when i workout .. now I’m the queen of the gym 👑

@naomikong 3 жыл бұрын

Yes, sis! A queen you are! 🤩❤️🙌🏼

@kiarawoods3132 2 жыл бұрын

Awesome vid! So informative! I’m on way to gym and this is going to be my workout 🏋🏾‍♀️

@naomikong 2 жыл бұрын

Hope you had a great workout! 💕

@aliceyang3076 6 ай бұрын

Thank you Naomi! Day 1 completed🎉

@karenchiuhk885 Жыл бұрын

I am a full time online piano teachers in HK , while the pandemic period , I really didn't exercises very often at home and because my thyroid disease making my weight gain a lot in a sudden my motivation is all about my health , as my doctor's advice , I planned to do more sports and saw Naomi's video in one day , then I got more knowledge on how to use those equipment in gym and started to build up a healthy habit thanks so much for your sharing , Naomi ☺,it's really useful 💪💪

@AndreaBmix2012 2 жыл бұрын

Your follow along with me videos and has gotten me in the gym and working out. It’s like having a partner to workout with with. Before your videos I had no idea how to do reps.

@naomikong 2 жыл бұрын

You’re killin it, babe! Keep it up! 🤩🙌🏼

@6ritt 7 ай бұрын

woo I have crippling gym anxiety due to knowing NOTHING about gym equipment/exercises (I'm sure many here do ha), I've been making myself go almost everyday and have only tried the stairmaster and treadmill. After watching a few of your videos, I felt comfortable enough to approach the machines and was able to do this workout today! thank you

@jodieesherouse6607 Жыл бұрын

I'm so glad I found your channel. I'm 53 and just started strength training. You've been so helpful! Looking forward to more instruction!

@naomikong Жыл бұрын

So happy to help! ☺️ I have a ton more in my “step by step” playlist here on my channel. 🙌🏼

@bellapalomino4343 3 жыл бұрын

Absolutely love your videos!!!! Thank you for all your help!!

@naomikong 3 жыл бұрын

TYSM, babe! ❤️🙏🏼

@graciekerr3137 2 жыл бұрын

I feel so much more confident thank youuu

@TWOPRISM Ай бұрын

I will definitely try this out on day 1 and will definitely do other workouts but this definitely will help me a lot.

@shinwalker5 19 күн бұрын

New subscriber here and I thoroughly enjoyed this workout excellent job looking forward to to more follow along content

@NoorAnomaly Жыл бұрын

Thank you for this video! The fact that you only used 3 machines and showed that we don't have to spend 3 hours at the gym, made me feel like I can do it. I'm going to the gym tomorrow after work.

@naomikong Жыл бұрын

So happy to help! ☺️ & yes, you got this! 🙌🏼 Feel free to DM me on Instagram (@naomi.kong) if you have any questions about anything! 💕

@ceciliaflores8479 3 жыл бұрын

New follower here 👋🏻 thanks so much! I’ve been working out at home and finally got a new membership, this is a great workout can’t wait to try!

@khinenin8225 Жыл бұрын

I’m try to look at videos how to use gym equipment for bigger im so lucky to find ur videos thank you so much I go to gym idk how to use machines I’m shy tho

@camilamendezmarquez1479 2 жыл бұрын

THANK YOU SO SO MUCH FOR THESE KIND OF VIDEOS YOU'RE A LIFE SAVER

@naomikong 2 жыл бұрын

LOVE YA, BABE ❤️🙏🏼

@niharikalsr 2 жыл бұрын

Hi Naomi. Thank you for such wonderful videos for beginners. I am going back to gym after 12 years and was very nervous. Personal coaching is so expensive. I loved your video as a great place to start. Do these exercises help in developing core strength because one of the instructors told me that before you go to machines you need to build core strength. Looking at your video i feel very confident that I can do it. But not sure about this instructor

@itachisasuke7933 2 жыл бұрын

Haven't seen the seated cable rows done like that before with the body bending forward. Usually, they tell you to keep you back straight and just pull but I will try this variation on the next occasion.

@kayleecabe8381 2 жыл бұрын

Today was the first day I went to the gym by myself! Because of you I felt so comfortable going. Thank you for these very detail videos!

@dangdeionn 2 жыл бұрын

Same today for me ❤️

@rahmafroura3846 2 жыл бұрын

You make gym look so easy thank you

@naomikong 2 жыл бұрын

It’s easier than it seems! 😘

@badgoddess5925 3 жыл бұрын

THANK YOU!

@angelapittman3999 3 жыл бұрын

Good gym workout - thank you, Naomi!

@naomikong 3 жыл бұрын

Thank you! 💕

@tessblog3384 Жыл бұрын

so inspiring

@sarahgutierrez5628 2 жыл бұрын

Thank you 😅👍🏻💪🏻

@rabm3983 2 жыл бұрын

Hi...I'm new to your channel and I love it! Now about the seated cable row exercise shouldn't we keep our back straight? Cause I saw other trainers keeping it straight so I was little confused🤔

@Emily-zw9vh 2 жыл бұрын

You’re the best. 💕

@lenalee5516 Жыл бұрын

Thank you so much! Now i know what to do when i go to the gym 😭

@naomikong Жыл бұрын

So happy to help! Go get it, Lena! ❤️🙌🏼

@user-co2ov7wf7z 5 ай бұрын

I have been following you and your video is really helpful

@naomikong 5 ай бұрын

TYSM. ☺️ Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. 💕

@priyapradhan8681 2 ай бұрын

thank you so much

@305heat_ 8 ай бұрын

Thx!

@theresatevis8264 Жыл бұрын

I live a ways a way from the gym, plus I've read that menopausal women should do 2 full body workouts a week. Should I just pick 2 and alternate them? Plus I just found you and want to learn from you. You make ladies feel comfortable.

@adampetherick6266 8 ай бұрын

❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ thank you for taking the time to teach people how to use the equipment this is very educational I've been motel for 4 years I just want to say thank you❤❤❤❤❤ hope you do more videos like food prep shopping pre-planned meal breaking down the nutrition guide how to count calories how to weigh your food per item educational love it you're doing a good job❤❤❤❤❤❤❤❤❤❤❤❤❤ and I'm a new subscriber

@ManpreetKaur-hv6by 24 күн бұрын

Hi watched your videos these are really nice and helpful can you please tell me some gym exercises for belly fitt

@iunaya5429 2 ай бұрын

I really want to go to the gym but I'm afraid that I'll be bullied because I can't access the machines at the gym but after seeing your video I feel like I can do it.

@TumiEdun 3 жыл бұрын

Getting fomo from this haha, our gyms have been shut again in the UK until at least the 2nd of December! Back to the two 2.5kg/5lb dumbbells, 8kg kettlebell and resistance bands I have at home! I'm not a beginner though, but I like watching these for some inspiration

@naomikong 3 жыл бұрын

Hoping that you and your loved ones and everyone in the UK is doing okay all things considered. 😔❤️ Love that attitude and mindset! Keep on killin it even if it’s at home! 🙌🏼🔥

@TumiEdun 3 жыл бұрын

Naomi Kong all good here! Hope you guys are doing okay especially with the election going on 😊

@andrewilson4279 Жыл бұрын

Super awesome video

@ismia15 8 күн бұрын

Excusme Miss…can U teach how to used the mesin..n showed how to do on/off,n anything else.. Because I’m a new one to do in the big gym Thanks U..

@dalalresh1975 2 жыл бұрын

Leg press 6:53 Seated row 11:20 Pectoral fly 17:00

@kelseyblake3168 2 жыл бұрын

Your so cute and give me so much confidence to start working out I literally just ordered some cute workout clothes 💕

@kevinwilliams1083 3 жыл бұрын

Thank you for this video. I am a beginner and was like where do I start.

@naomikong 3 жыл бұрын

Of course! Happy to help! 🙌🏼

@madelinebauman8577 2 жыл бұрын

Can you do both this workout and your other beginner workout the same time?

@effahgideon848 2 жыл бұрын

nice one.

@gracearhin3749 3 жыл бұрын

you're awesome!

@naomikong 3 жыл бұрын

Right back at you 🙏🏼

@mari070680 3 жыл бұрын

I get distracted by the loop. Each set is a loop of the first set.

@leilacateee Жыл бұрын

Hitting the gym today for the first time 💪

@issy0613 3 жыл бұрын

The gyms have just closed 😭😭😭 Edit: Would you ever do a video on your everyday makeup routine? Literally so beauts 😍

@naomikong 3 жыл бұрын

Stay safe, love! ❤️ You’re too kind, thank you! 🙏🏼 Def someday in the future! For now, I feel like I have an endless list of fitness content I want to get out first. 😅

@sarahdavila96 3 жыл бұрын

You’re such a cutie! Thank u for this content!!!

@tashekaslaughter7697 Ай бұрын

Went to the gym today and was lost I wanted to leave but I stayed

@daffythangkhiew1286 22 күн бұрын

Can u suggest me what I should do for me very fit what excercise of gym I should concentrate

@mrmarshall9303 3 жыл бұрын

Love it thx for the info

@naomikong 3 жыл бұрын

Thank you! 🙌🏼

@Ashleyycordoba 3 жыл бұрын

So should I do this everyday when I go to the gym or only once a week? Not sure how to use my days lol

@slimesiita 2 жыл бұрын

3-4 times a week :)

@jasontheworldisyours 3 жыл бұрын

Great beginner workout

@naomikong 3 жыл бұрын

Thank you! ✨

@eshikapathoria6717 Жыл бұрын

Will doing only these exercises will help me loose some weight?

@F.Hosseini 2 жыл бұрын

Thankyou

@techylnk5605 10 күн бұрын

Can we do on period times workout it so ok to do on that time

@circusactrice4829 2 жыл бұрын

U know a different cool down whitout the treadmill? because I am the end dizzy from the treadmill

@redladybug9180 3 жыл бұрын

I would love this but gyms in the U.K. have closed again due to second lock down 🥺🇬🇧😒

@naomikong 3 жыл бұрын

Hoping that things will go back to normal for you guys soon! 🙏🏼

@hernamar-uo8uf 2 жыл бұрын

how often do we do this work out as beginners

@siyela3351 Ай бұрын

My gym doesn't have a stairmaster. What other equipment can help with the same result?

@andyjame2583 8 ай бұрын

Keep in mind, the Five stars are based on my needs for this item kzfaq.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

@madelynwest5033 Жыл бұрын

In between sets of leg press do you just hang out there sitting for 60 seconds ? Because in the clips obviously since they are repeating, you are putting the weights back on, but that’s not actually how you do it right?

@cainsaint Жыл бұрын

I don’t understand either 🥲 from what I can tell she takes a break but still does less intense excercises during the 60 seconds?🤔

@abigaillll._ Жыл бұрын

yeah i think so

@Susanatapias 3 жыл бұрын

I need this same video, but for intermediate and pros :c pleeease!!

@naomikong 3 жыл бұрын

Check out my “Workouts” playlist ✨

@Susanatapias 3 жыл бұрын

@@naomikong omg thanks 😱🥰❤

@renee499 Жыл бұрын

What would you do for leg press when ur gym doesn’t have that machine

@malalaeyfatima6062 7 ай бұрын

Does this help loose weight?

@shaymaaalqaysi9279 3 жыл бұрын

So should I do this every day☺️

@barbzcult 2 жыл бұрын

have at least 1 or 2 rest days. you may be very motivated and think you will get faster results but your body needs rest after any time of workout💋!

@munimed 3 жыл бұрын

How many times a week do you recommend full body workout for someone trying to loose weight ?😁

@naomikong 3 жыл бұрын

Just depends on your personal preference! 🤷🏻‍♀️ Some people do only full body workouts whereas other people don’t do any full body days at all. I always encourage people experiment with different workout splits to see what you enjoy doing best! At the end of the day, what works the best & will get you the results that you want is adapting a workout schedule/routine that you genuinely enjoy so that you can stick to it long-term. ☺️ As far as weight loss goes, in most cases, you can achieve weight loss on any kind of workout split/doing any kinds of workouts as long as you’re in a consistent caloric deficit! If you haven’t already watched my 12 Week Weight Loss Guide here on KZfaq, I lay out a 12 week weight loss plan that you can follow that might be helpful for you. 😘

@munimed 3 жыл бұрын

@@naomikong thank you 💜