BEGINNER LEG WORKOUT | Using Basic Gym Equipment

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4 жыл бұрын

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Hello, beautiful!
In this video, I'll be taking you through a beginner-friendly leg workout!
The full workout is written down below & make sure to take a screenshot of the diagram at the very end of this video that gives you pictures of the exercises along with the number of reps and sets for each.
Don't forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
Remember to use weights that are challenging for you but that you can also work with while keeping proper form.
WORKOUT:
1) Goblet Squats | 4x15
2) Leg Press | 4x15
3) Leg Extensions | 4x15
4) Seated Hamstring Curl | 4x15
HOW TO SQUAT | • HOW TO SQUAT ON THE SM... | • How to Squat | Beginne...
HOW TO USE GYM EQUIPMENT | • How to Use Gym Equipme...
HOW TO USE THE LEG PRESS MACHINE | • Leg Press + Seated Leg...
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FULL BODY WORKOUT | • FULL BODY WORKOUT | St...
DB-ONLY FULL BODY WORKOUT | • DUMBBELL-ONLY FULL BOD...
BURN 1,000+ CALORIES WORKOUT | • BURN 1,000+ CALORIES |...
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Пікірлер: 191

@naomikong 4 жыл бұрын

What’s up, guys?! 🤩 Hope you all had a terrific weekend! ❎As always, workout diagram is included at the end of the video for you to take a screenshot of & take to the gym. Leggings & top are from alphalete. Shoes are Vans Canvas Sk8 Hi. Headphones are Bose. 💕

@exoti3trollingyt313 3 жыл бұрын

I’m I’m My kids mom l look

@exoti3trollingyt313 2 жыл бұрын

@@neijaNay2 hi

@neida679 3 жыл бұрын

my gym anxiety is literally so bad i’m afraid to run on the treadmill i really want to get into lifting weights but idk if i’m cut out for it i might just have to stick to this routine

@naomikong 3 жыл бұрын

You got this, babe! ❤️ Check out my “Beginner Workouts” playlist for more workouts like this! ☺️

@ariellecampbell 3 жыл бұрын

Omg same it’s been over a month and I still walk on the treadmill😭😭

@chefolive6250 3 жыл бұрын

@@ariellecampbell you really shouldn’t be scared most people don’t care lmao 😂

@JustMoiiXo 2 жыл бұрын

Sameee i just walk on the treadmill

@neida679 2 жыл бұрын

@@naomikong i really do appreciate it, your definitely my biggest role model right now

@raejeanlucero6741 3 жыл бұрын

Before I went to the gym, I watched this video to help me get rid of my gym anxiety, so naturally I forgot everything and did random stuff not at all pertaining to this 😭😂 BUT, it made me feel confident to go, so that's a start! Thank you ❤️

@bimoyu34 2 жыл бұрын

Lol me too

@LoveTarynJosephine 2 жыл бұрын

the most relatable comment

@angietanks9433 Жыл бұрын

No because i did this too 🤣

@nastianes1069 Жыл бұрын

same omg just did random stuff

@Khiiarii 3 жыл бұрын

I just started at the gym last week and I've been using your videos!! I appreciate the beginner videos so very much!!

@naomikong 3 жыл бұрын

Khiari Barino Glad to be of help! Go out there and slay! 🤩❤️🙌🏼

@cydniejackson8153 Жыл бұрын

This is my first time at gym and i was nervous about leg day thank u so much

@estrellarivera6682 2 жыл бұрын

To the people who are scared to go or get anxiety: i was the same way!! Tip: go when theres less people fri-Sunday and 1-2hr before they close :) walk around the gym look at the machines

@ravegirl6000 2 жыл бұрын

these videos actually help me so so much! i’m new to the gym and super shy when I go so I appreciate you making these!!💖 love you!!!

@_whats3rname 3 жыл бұрын

I really appreciate the screencaps at the beginning and end on your workout videos. It's super helpful, as a beginner it's sometimes hard to remember the names of the types of workouts and how they look like and what you're supposed to do 😅 (maybe it's just me though) but starting out, I really have no idea what it is. Lol. So pictures help me so much!

@LisaLately 2 жыл бұрын

This is the best format I’ve found on KZfaq. 👏🏽 Thanks for making it short and informative!

@camilleswann6713 3 жыл бұрын

I did this workout today and I'm so happy that i am sore in the legs because that is an indicator that i have put in THE work! I will definitely be doing more of your workouts some time this week; thank you. -Cam

@nabeelachowdhury6245 Жыл бұрын

i have horrible gym anxiety and tomorrow i’m going to try again! istg this woman helps me sm😭i just feel safe and not like shit for being a beginner sjsjjs

@zimzalaw3193 4 жыл бұрын

Thank you so much! I've been only using the treadmill at the gym lol I will try out this routine tomorrow!

@chadyoder4041 2 жыл бұрын

It’s been 10 years since I’ve been in the gym, and was looking for a good starting routine that would have low risk of injury, understanding that I can’t fill an hour of leg exercises like I used to until I get over the hurdle of being new again. I’m going to do this routine. Thanks!

@OhItsAndee Жыл бұрын

I'm so glad I found your channel ♥️ I started going to the gym and hired a personal trainer. Had him for 2mos but had to stop because I couldn't afford him anymore. I also stopped going to the gym, thinking I wouldn't know what to do. But I found this and it had the workouts I used to do! ♥️

@Leahesme 4 жыл бұрын

More beginners videos!!! They truly help thank you!!!

@naomikong 4 жыл бұрын

Alberto y Yuri Aldape Yes. Would love to do more! Thanks for the suggestion. ✨

@madamstace 2 жыл бұрын

Thank you for this video! I did these at the gym today, Keep them coming 🔥💜

@JMarieTaylor 3 жыл бұрын

Im glad I stumbled across your video. It seems very beginner friendly. I will be trying this tonight. I also love how you have videos on how to use the equipment☺️

@beingbahumi 3 жыл бұрын

I've recently joined the gym, felt so silly in the first few days especially, but watching your videos has helped so much - you're so good at guiding and motivating. Plus you look so good haha killa outfits. Thanks Naomi!

@naomikong 3 жыл бұрын

You’re too sweet, babe! Thank you sm. Keep on killin it! ❤️🙌🏼🙏🏼

@belk4308 2 жыл бұрын

Having the workout list at the end is awesome thank you!

@travelingbum4474 2 жыл бұрын

Thank you! My friend just introduced me to lifting, and I love it! Your videos are super helpful!😄💪

@divinelavish7780 3 жыл бұрын

you’re actually the best

@alyssalindeberg423 3 жыл бұрын

Gonna try this all today 💪🏻

@shaneatureview3745 2 жыл бұрын

I have been out of the gym for a little over three years, I have always been thin and countless of times been intimidated and walked out of the gym after my first set of trying to figure out legs. This video is extremely helpful and has given me a boost of confidence and added some shape and definition to my legs! Simple and Greatly appreciated!

@Sara-mc7tu 2 жыл бұрын

How long have you been doing this excercises for? When did you start seeing results?

@susannnaaaa 3 жыл бұрын

a diagram to save and use at the gym?! i loveeeee it thank u!!

@unamexicanaeneslovaquiamex7034 2 жыл бұрын

Thank you to your videos for beginners I have a routine at my gym. Regards from Slovakia.

@titocortez4188 2 жыл бұрын

Great info for beginners, Thanks Naomi!

@angyr2902 2 жыл бұрын

Hi Naomi, I just found your video and subscribe already, I really like how you explain everything, thank you so much. 🙏❤️

@selveenaersapah4766 3 жыл бұрын

Thank you so much

@yusuffel3869 Жыл бұрын

Thank you👍🏼

@wisemantruss1480 8 ай бұрын

what's up naomi have a great weekend thanks great tutorial

@WandaResende Жыл бұрын

thank you

@iemanal-othman9152 2 жыл бұрын

REALLY LOVE YOUR PAGE!

@jenna6556 3 жыл бұрын

Thank you so much naomi i will definitely do these

@naomikong 3 жыл бұрын

Hope you have a great workout! 🙌🏼

@sternits 2 жыл бұрын

There are 2 different leg press machines at my gym. One in which you are sitting upright and the other you are laying down. Can you explain the difference between using these 2 machines and pros/cons of each. Thank you.

@ShayyButter 4 жыл бұрын

killed it girl!

@naomikong 4 жыл бұрын

Shayy Butter Thank you, bb 😘

@laurajanethomason5098 2 жыл бұрын

Very short, very basic. Great beginner video 🙌

@naomikong 2 жыл бұрын

TYSM✨

@tiffanybeast294 4 жыл бұрын

Love the video

@kandacenoire 2 жыл бұрын

Thanks queen, subscribed.

@naomikong 2 жыл бұрын

Appreciate you 🙏🏼

@thrubelseyes2750 Жыл бұрын

Thanks

@elisa9838 2 жыл бұрын

Thank you naomi💕

@naomikong 2 жыл бұрын

Happy to help! ☺️

@user-ri3su8zv1b 2 жыл бұрын

I can feel the burn on my legs by just watching the video.

@yahairamiranda9443 3 жыл бұрын

love you channel

@bri_marie_ 4 жыл бұрын

Yes, loved this video! I think you forgot to link the squat video, just to let you know!

@naomikong 4 жыл бұрын

Brianna Lopez Thanks for the heads up! Just added the links. 💕

@jelleycakey2599 2 жыл бұрын

How does the second machine is called so I can ask my gym girl where to find it? Started Sunday and love it. Thanks for your video!

@gloriousdaisy 2 жыл бұрын

Leg press machine

@miagarza04 3 жыл бұрын

I haven’t been to a gym since Highschool so I’ve been using the threadmill and lifting weights only to have guys correct my form lol

@t.arlette89 3 жыл бұрын

Loved your video. Definitely will subscribe to check out more. Thank you!

@naomikong 3 жыл бұрын

Thank you! ☺️

@HARJINDERSINGH-lj8gj 3 жыл бұрын

Your room is so nice!

@naomikong 3 жыл бұрын

Thank you! 🙏🏼

@avrildunn988 3 жыл бұрын

Could you please tell me do you do the same exercise for 4 sets in a row or change them each set. I hope that makes sense 😕 My trainer had to quit the gym and so im doing it by myself and feel a bit overwhelmed but don't want to quit

@hayleighm5078 3 жыл бұрын

You could do the 4 sets of goblet sets in one. So do 15 reps then rest for 10 secs and repeat. Or you could do it as a circuit. Hopefully that helps!

@iamleoooo 3 жыл бұрын

Hello ma'am, does this work for young lad aswell?

@poonamsonii 3 жыл бұрын

Hey i m almost a beginner joined gym...as i dont lift weights due to upper back spasm ..if i do only lower body weights will i be able to tone upper body also..and loose weight...will i get loose skin if i dont train upper body

@rashisrivastava1323 3 жыл бұрын

Hi there, I’m a beginner too and would love to follow this video during my next workout. Just wanna know if it will help towards slimming along with strengthening the legs?? Thanks a ton

@ja4519 2 жыл бұрын

this is just from what I leant through a year of watching videos about these type of stuff. I may absolutely be wrong about certain stuff because I consider myself a beginner as well. Also, I'd like to note that when strengthening your legs, you will gain muscle, and your legs will get bigger the more muscle you have(although, you won't grow big like hulk accidentally. People do that intentionally only). But yeah, I would not necessarily consider that "slimming."

@demi8428 2 жыл бұрын

Im late but you cant slim your legs, you can only tone them by using weights which will help them look more defined

@Urfavoritegra 3 жыл бұрын

Idk why I’m so scared to do squats at the gym

@naomikong 3 жыл бұрын

You got this, babe! ❤️🙌🏼

@Urfavoritegra 3 жыл бұрын

@@naomikong ty I tried this morning and punked out unfortunately. I didn’t even make it inside

@naomikong 3 жыл бұрын

@@Urfavoritegra Hey, no worries! I’ve been there, too. 😫 But I believe in you! You got this! ❤️🙌🏼

@zzzzzz-mv6iu 2 жыл бұрын

Try to go extra early when its empty

@Droosmom1970 2 жыл бұрын

I’ve been going to the gym for years and even worked at one before the pandemic hit and I won’t do squats at the gym. I think it’s because I’m afraid my form isn’t right and people will just think I’m stupid. Even though I know in my mind people are too much into themselves and what they’re doing to be looking at me I still don’t feel comfortable doing squats at the gym 😑

@MadiBarness Жыл бұрын

Phew using this for my leg day at the gym. It's only my 3rd time going!

@naomikong Жыл бұрын

Have a great workout & keep on killin it! 🤩🙌🏼

@MadiBarness Жыл бұрын

@@naomikong Thank you! You're a huge help in all of our journeys.

@davidholland6405 Жыл бұрын

How’s your progress?

@MadiBarness Жыл бұрын

@@davidholland6405 Pretty good actually! I'm definitely a lot more confident in the gym vs from when I first began. I'm able to navigate the machines better and how to use them. If I don't know how I just ask the staff to show me. Most of my muscle however, I feel comes with just me being a farmer and owning horses, but it's still beneficial for my health. I've learned that riding and taking care of my two mares is certainly not enough activity for me. I've recently been trying to get into weightlifting as of late.

@maciejmilowicki7529 2 жыл бұрын

On leg press: Does changing the distance between your feet (feet touching vs feet parallel to shoulders) change anything about the muscles you're working?

@catface3008 Жыл бұрын

Yes it does!

@munimed 4 жыл бұрын

Ahhhhhhh I missed the notification I need to know your uploading time t this point 😩😩

@naomikong 4 жыл бұрын

Adarah munimed Currently have been uploading on Monday’s & Thursday’s, but it’s been a little hectic since I just moved! So sorry! 😩❤️

@munimed 4 жыл бұрын

Naomi Kong it’s all good I love your videos 💜💜

@naomikong 4 жыл бұрын

Adarah munimed You’re the best, girl. ❤️❤️🙏🏼🙏🏼

@Gtee7900 2 жыл бұрын

do you use training shoes or running shoes for leg day ?

@NecrovoidTV Жыл бұрын

When u say 4 sets of 15 reps, is that like doing 1 set of 15 then going onto the next workout and when done start from the beginning ect?

@ThePariskat 3 жыл бұрын

Do you have to do the 4 x 15 sets one by one machine - or can you do it in a circuit way, coming back to each machine 4 times?

@naomikong 3 жыл бұрын

That method works as well! 🙌🏼

@ThePariskat 3 жыл бұрын

@@naomikong Thank you for clarifying. You make me feel I can do it!

@tamagoretchi 2 жыл бұрын

hopefully this won't be a dumb question but when trying to slim thighs and legs is it better to go with heavy weights in all these exercises (as in: more weight, less reps) or to do + reps and - weight? thank you, i'll be heading NOW to the gym to try out this routine!

@demi8428 2 жыл бұрын

You can’t really “slim” thighs or legs, you can tone them up which will give them a more lean look. But you are likely to grow muscle when lifting weights, so your legs are going to get bigger and by bigger I mean have more muscle! So I’d say do the amount of weight you feel comfortable with alongside the same amount of reps

@madih4586 Жыл бұрын

Cardio slims you while light weights will tone. Heavy weights will grow them a bit bigger by growing your muscles.

@rishikadhekialpyrbot5736 2 жыл бұрын

My gym doesn’t have a leg press machine . Could you please suggest a substitute exercise instead ?

@phoebejenney922 2 жыл бұрын

obviously i know 4x15 reps means u do the exercise 4 times by 15 but what do u do inbetween sets like… do u wait a second and then go again or do u do something else n go back after ur finished with the other thing (sorry this is a really bad question)

@alisamccollums3278 2 жыл бұрын

typically you take a break anywhere from 45 sec to 3 min depending on the intensity of the exercise

@carlahill9607 2 жыл бұрын

What can you use for height if you don’t have weights to put under your heels

@belawamonajulie3964 2 жыл бұрын

I am dead 😂😂 my legs are on fire

@MeganAshl3yy 2 жыл бұрын

This May sounds stupid but I’m a beginner. So do you do 4 reps then switch to the next workout? Orrr do you bound around to these machines then repeat for 4 sets? 😢

@naomikong 2 жыл бұрын

Not stupid at all! Both methods are great and it will mainly come down to personal preference and your goals. 🙌🏼 Here’s a step by step video where I take you through an entire workout if you’d like to see a workout performed from start to end! ☺️ kzfaq.info/get/bejne/bdZxqtR5mJ-8iKc.html

@ravenjohnson5224 3 жыл бұрын

i want smaller legs what exercises should i do

@eimmysanchez2491 2 жыл бұрын

What gym do you go to if you don’t mind me asking ?

@delia7208 3 жыл бұрын

th gym is scary omg

@hallietate1861 2 жыл бұрын

This may be a really dumb question, but how much weight should I use on the squats?

@mollyperry3811 2 жыл бұрын

honeslty as much as you can handle like i can’t handle much so i don’t fully push myself with super heavy weights until i get way stronger

@Angelika5378 2 жыл бұрын

How long should the rest between reps be? 30s? or 60s?

@hollya3339 Жыл бұрын

Was just trying to find the answer to this question

@zaneity8672 3 жыл бұрын

How many times a day per week?

@lisadevries1099 Жыл бұрын

Would you do 4 sets of one exercise and then move on to the next machine, or is it better to do 1 set on each machine and do 4 rounds that way? ☺️

@MadiBarness Жыл бұрын

It's best to do it one at a time and then move onto the next exercise. That way you're not jumping around in too many places at once.

@rachelhubbard6199 2 жыл бұрын

Had to check the description - thought she said 50 reps!!

@chloed5583 2 жыл бұрын

I have tried goblet squats before and my lower back really hurt? and I couldn't feel it in my legs at all. I moved myself around and kept adjusting myself and my form was exactly like yours but it was still painful so I stopped. Can anyone give me an idea of why? I'm a heavy girl atm but have been going to the gym doing weights for years on and off. Maybe my weight has something to do with it? Maybe I should start off with something else to strengthen my back?

@gracemaranke6684 2 жыл бұрын

maybe work on your back first. do exercises to strengthen your back to reduce the risk of back injury

@chloed5583 2 жыл бұрын

@@gracemaranke6684 yeah that’s what I’m trying to do now. I find back strengthening exercises hurt my back too haha so just doing things slowly

@laceyhorne9634 2 жыл бұрын

What does 4x15 reps mean? How many minutes should I do on each Machine?

@tanyapaul8683 2 жыл бұрын

4 rounds , doing the movement fifth-teen times each round.

@munimed 3 жыл бұрын

I have leg day on Monday I'm here to make my workout lists tho its saturday cos i literally ignore anything about workout on Sundays lol

@taraswain90 4 жыл бұрын

Thank you for this! What weight are you using? X

@naomikong 4 жыл бұрын

Tara Swain There is no right or wrong amount of weight to use! Simply use whatever weights you are comfortable using that are challenging yet do not compromise your form. 🙌🏼

@taraswain90 4 жыл бұрын

@@naomikong just don't know roughly what's a good weight to start with

@naomikong 4 жыл бұрын

Tara Swain I’d start with the lightest weight possible for each exercise & work your way up from there! If using the lightest weight feels good & you think you could go heavier, increase the weight and see how that feels. It’s all just trial and error to know what weights are right for you! But always start lighter than heavier. 🙌🏼 For the goblet squats, start with just your body weight & if you feel like you could add a dumbbell/kettlebell, then add the lightest one you can & go from there. For the leg press & the leg extension & hamstring curl, start with just the machine weight & no added weight. If you think you can add more weight to any of them without compromising your form, then go ahead and do that and slowly work your way up in weights. 👍🏼

@minas.831 2 жыл бұрын

I tried this workout and am so sore!!!

@creaturetransylvania8943 2 жыл бұрын

I have literally never worked out my legs, because I don't want a butt,I wanna be healthy though,so is their truly no way to workout your legs without also working out your butt?

@kaiii_s Жыл бұрын

I had a doubt so you do 4 sets 15× in one go only?

@naomikong Жыл бұрын

Check out this video for a step by step breakdown of a workout! ☺️ kzfaq.info/get/bejne/l5epZayWrbOlfI0.html

@jen4162 3 жыл бұрын

How come you didn’t mention what weights you used? That’s the main thing for beginners they don’t know what weights to start off with , like on the leg press and how much was the dumbbell ?

@naomikong 3 жыл бұрын

There’s no specific amount of weight that everyone should start off using-it’ll differ from person to person depending on their body’s capabilities! I always recommend using the lightest amount of weight possible, and when you can comfortably do 12-15 reps with good form, then increase the weight. ☺️

@NoRevengeNeeded 2 жыл бұрын

Gurl...u are soooooo preetty..ok but i still liked the video 😁

@sofiaparente6659 2 жыл бұрын

Weights?

@carlahill9607 2 жыл бұрын

What can you use for hide under your heels if you don’t have weights

@cathleendj5237 Жыл бұрын

0:42

@zinger.7078 2 жыл бұрын

Ohhh the leg press😥! Did i not fail to use the machine with the weights on😂 I had to remove them first🤣😴

@95aubie 10 ай бұрын

This is exactly kzfaq.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.