HOW TO USE GYM EQUIPMENT | Lower Body Machines
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Күн бұрынWant to reach your goals faster??
Apply to my 1:1 coaching and let's work together to take your fitness journey to the next level!
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Hey, there!
In this video, we'll be going over how to use some basic lower body machines.
I remember how intimidated and overwhelmed I was with gym machines when I first began my fitness journey, so I hope that this video will help put some of your worries away!
Always remember that we ALL start as beginners and have all made silly mistakes. Don't get so caught up in not trying to make mistakes that you limit yourself at the gym and in your fitness journey. The only way to grow and get better is to challenge yourself and step outside your comfort zone. Never be embarrassed to ask a fellow gym member for help!
My outfit is from TLF (Discount Code: "TLF-NAOMIKONG):
- Athena Sports Bra: tlfapparel.com/collections/tl...
- Electra 7/8 Legging: tlfapparel.com/collections/tl...
Any other questions? Drop them down below!
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Equipment reviewed in this video:
- Leg Extension | 00:34
- Standing Calf Raise | 2:27
- Hip Adductor | 3:44
- Leg Curl | 5:10
- Laying Leg Curl | 6:36
- Seated Leg Press | 8:19
- Angled Leg Press | 9:47
- Hack Squat | 11:29
- V-Squat | 12:37
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Bodybuilding supplements: goto.bodybuilding.com/rNqBR
Cute gym clothes: shoptlf.com/Naomi
(Discount code: "TLF-NAOMIKONG")
Etra Liquid Chalk: www.etrastrong.com/
(Discount code: "naomi10")
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Other helpful videos:
HOW TO USE UPPER BODY MACHINES | • HOW TO USE GYM EQUIPME...
HOW TO USE FREE WEIGHTS | • HOW TO USE GYM EQUIPME...
HOW TO USE A CABLE MACHINE | • HOW TO USE GYM EQUIPME...
HOW TO USE AN ELLIPTICAL | • HOW TO USE AN ELLIPTIC...
HOW TO USE A TREADMILL | • HOW TO USE A TREADMILL...
HOW TO USE A LEG PRESS MACHINE | • Leg Press + Seated Leg...
HOW TO USE GYM EQUIPMENT | • How to Use Gym Equipme...
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
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OTHER:
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*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!
@naomikong 4 жыл бұрын
Hey, friends! 👋🏼 I hope your new year is off to a great start! You can find time stamps ❎ for each of the pieces of equipment we review in this video in the description as well as a handful of other videos on how to use other gym equipment! What other questions do you have for me?? Drop them below! 👇🏼 My outfit is from TLF (links & discount code in the description) 💕
@shanelizabeth7477 6 ай бұрын
😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
@Moonspirit3 4 жыл бұрын
I just joined a gym because I want to have a healthier life and more toned body. I got to the gym excited to work out but I got so overwhelmed and scared to go into the weight section. I went to a treadmill for 30 minutes then went home. I was so disappointed in myself but I was nervous to go and try to figure all this out on my own. Thanks to you I’ll finally be able to work out! Thank you 🙏💕
@naomikong 4 жыл бұрын
Anni C You’ve got this, babe! ❤️💪🏼
@drperrycox31 3 жыл бұрын
Been there. Trust me, you're not alone. That's why I always have to go crazy early or crazy late when there are as few people in the gym as possible lol.
@Letzplaythegame 3 жыл бұрын
Me too
@cyberfox7249 Жыл бұрын
Same @@drperrycox31
@Bri-vy7zx Жыл бұрын
Damn this was me for the first week of my membership. Then I decided fuck this shit, I’m not paying 50 bucks a month to do something I could do between my couch snd fridge 🤣 that’s when I found this gal
@clf1310 4 жыл бұрын
I first started watching your videos a little under a year ago; up until then, all I EVER did at the gym was go on the elliptical, treadmill, or stationary bike. I never even stepped foot near the weights because I always saw that as “the guys area” and felt like I didn’t belong. Whenever I actually did see girls over there, they looked so fit and looked like they knew exactly what they were doing (which the probably did). I was so intimidated and it all seemed so foreign to me. I eventually decided that I wanted to try lifting weights, but didn’t know where to start, so I literally went on KZfaq and searched “how to work out at the gym.” I’m not even kidding. That’s when I found you and all your videos, and the fact that you broke everything down so simply made a WORLD of difference for me when I was a complete beginner. I didn’t even know how to adjust the height of the cable machine back then, or how to change the attachments 🤣 I’ve been lifting for about a year now and I still come back to your videos regularly. I am so grateful to you for teaching me exactly what I needed to know, the first time I walked into the weights area of the gym. You’re the best!
@naomikong 4 жыл бұрын
Cynthia F Awh, you made my day, babe! Thank you for taking the time to leave such a sweet comment! 😩❤️🙏🏼 You are so so amazing and I am beyond proud of you! Keep on stepping outside your comfort zone and killin it! You’re the best! 🤩❤️🙌🏼💪🏼
@tojifushigurosupremacy9193 3 жыл бұрын
My new achievement this year was definitely to hit the gym, and this comment feel like home very much! Also, I'm educating myself by watching your videos, now reading the comment sections I dont feel as embarrassed to be a beginner that knows almost nothing (not anymore though lol) anyways thank you these videos really helped and boosted my confidence!!
@teissi Жыл бұрын
And there are pictures of masculine people on all these manuals so it gives a feeling that women don't do this🤨
@bintssembajja9298 Жыл бұрын
My first time to go to the gym, I was so scared. Everyone looked so informed and fit that I felt out of place. I felt so embarrassed that I couldn't even operate the treadmill by myself. But am starting again today. I won't be scared after watching this video and reading this comment
@stephanievillagomez5128 4 жыл бұрын
I don’t know how your videos don’t have more views. These videos have helped me sooooo much
@naomikong 4 жыл бұрын
stephanie villagomez Truly appreciate that sm! Thank you, love. ❤️🙏🏼
@curiousenough5906 3 жыл бұрын
agreed
@katiebug5273 3 жыл бұрын
So agree!
@mrsg6487 2 жыл бұрын
Agreed!!!
@stephanieblanc2225 2 жыл бұрын
Yes!!!
@laurenjeffery1129 4 жыл бұрын
these videos are so helpful. i get so much anxiety when i think about using the machines at the gym & because of that i do sooo much cardio, but whenever i finally get the confidence to just do it, these videos are really gonna come in handy. thank you for these!!
@naomikong 4 жыл бұрын
Lauren Jeffery Awh, that’s amazing, girl! TYSM, appreciate you! ❤️🙏🏼😘
@abigaillll._ 2 жыл бұрын
hey!!did you work your way up to using the machines?🤗🤗
@dancingdivazriooo 4 жыл бұрын
Leg extension machine (quads)- 0:36 Standing calf raise (calves)- 2:29 Hip abduction (hips)- 3:49 Leg curl (hamstrings)- 5:10 Laying leg curl (glutes, hamstrings)- 6:39 Leg press (quads, glutes, hamstrings)- 8:19 Angled leg press (quads, glutes, hamstrings)- 9:49 Hack squat (quads)- 11:31 V squat (quads, glutes, hamstrings)- 12:38
@bmerizier 2 жыл бұрын
Thank you
@frizzyfroggy 2 жыл бұрын
hip adduction rather
@hel4259 Жыл бұрын
thank you! So helpful
@missfavoured Жыл бұрын
❤ Thank you
@SantiViii 10 ай бұрын
@@hel4259 its in the description
@latortuenoir 3 ай бұрын
I paied 70$ for a coach and I learned more with you for free!!! Thank you 🙏
@rosaramahi1651 4 жыл бұрын
I’m starting my fitness journey and it’s been hard to make it to the gym bc the machines intimidate me! But thank you! These videos will teach me so much so I don’t look clueless at the gym 🥴😊
@naomikong 4 жыл бұрын
Rosa Ramahi Awh, happy to be of help! You got this, babe! ❤️💪🏼
@TheSammy1970 2 жыл бұрын
Thank you! I joined the gym last month and have been too scared to ask how these machines work. Your videos are so detailed I'm confident to get in there and use them without that worry anymore. Absolute star 🌟
@naomikong 2 жыл бұрын
You’re the best! TYSM. ❤️🙏🏼
@jiffybishop3191 3 жыл бұрын
I'm 2 minutes in and already subscribed. I have never found a video that gives this beginner level information like this. It's like you join a gym and are expected to just...know how they all work. I didn't even know how to start. Next time I go to the gym I will be marching straight to this section of my gym and trying these machines!
@christinek.5917 2 жыл бұрын
Naomi -- thank you for posting this series. I always had really bad gym anxiety and could never make it to the floor. I just needed someone to explain each machine to feel more confident. I'm now 3 weeks into my journey and I have no problem hitting the floor. Thank you!
@brandondouglas214 2 жыл бұрын
This video is incredibly helpful for those getting back into working out that either forgot or never knew what machines did what at the gym. I fall into both categories, so thanks a lot for making this!
@p12455 2 жыл бұрын
I can’t even begin to tell you how helpful this was. I struggle with A LOT of self confidence and I get severe anxiety. I have been going to the gym for 3 weeks now and have only used the treadmill and elliptical because I didn’t know how to use anything else. Thank you so much!!
@AndariReksi Жыл бұрын
Your videos have been a HUGE help for gym-beginners everywhere. Thank you for making these videos easy to understand!
@IllA001 4 жыл бұрын
I've been binge watching all your videos. I recently decided to start using the weight machines instead of only using cardio machines and this helped me a lot! I was able to get a workout and feel confident in using the machines 🤗
@naomikong 4 жыл бұрын
Chocoberri Yay! So happy to hear that! Keep on killin it, babe! 🤩❤️🙌🏼
@TorresDGAF 4 жыл бұрын
I signed up for the gym in December & I barley started going like 1 & some days ago & I’m still stuck with the cardio bc I’m scared of using the machines 😩 lol
@naomikong 4 жыл бұрын
Ash-uhh-lyn You’ve got this, babe! Your goals are more important than your fears! You’ll be so proud of yourself for pushing through in the end. ❤️💪🏼
@IllA001 4 жыл бұрын
@@TorresDGAF they can be so intimidating at first! But you gotta try them to learn how to do them properly it's really fun once you know what you're doing. I started by just watching these videos while I'm on those machines. Helps a ton. I even started using the barbell and free weights revently it's so fun! You got this girl 🤗
@kaylarountree3224 4 жыл бұрын
I just watched your "How to Squat on a Smith machine" and "How to do a Good Morning" and you're easily one of my new favorite KZfaqrs, I love how your intros are short because some KZfaqrs talk to much at the beginning. I just subscribed, and I'm so excited.
@asinicw9906 Жыл бұрын
Finally gathered the courage today to go to the university gym with some friends who frequent there. I was too embarrassed to go before because they were mostly guys and fit and athletic girls while I'm underweight. These videos were a great help to get familiar with the equipments and reduce my anxiety.
@Lukho_M Жыл бұрын
You have not idea how Much I needed this 💆🏽♀️ didn’t know how to use these at the gym as a result I haven’t been going as I should 🌸
@raineaye Жыл бұрын
You are a gem for making these videos. I've always been intimated by the gym and stuck to bootcamps/martial arts but I impulsively joined one with my brother last week who's also a newbie and this is so helpful. New subscriber from Australia 🫶🏼
@tika8121 2 жыл бұрын
I know how it feels going to the gym Specially filming a video cause people like to Stare , so thank you so much cause you're a life saver 💗💛❤
@Calijyot Жыл бұрын
You gave me confidence to go beyond treadmills and elliptical . I can now go and try the machines without any anxiety ❤😊
@freegirl3786 Жыл бұрын
This is a life safer❤ i just started in the gym last week. I was cinfused as hell with all the machines but this videi gave me so much confidence. Thank you❤🙏❤️
@Iamkeramone Жыл бұрын
Thanks so much for these types of videos. Really helped me conquer my anxiety and workout today!
@briannavaldez4734 3 жыл бұрын
Thank you so much for this!!! I hate feeling unsure in the gym to the point it makes discouraged.
@0304dream 4 жыл бұрын
you are one of the best fitnes youtubers I have come across, but you are so underrated
@naomikong 4 жыл бұрын
Michelle jejejej Appreciate you sm, love! Thank you! 😩❤️🙏🏼
@21bmann 7 ай бұрын
I just started at the gym and there are so many new machines since I was in gym before and I was trying to see someone use the assisted pull up machine (which I learned from your other video) but I didn’t want to be a “creep”. I am super happy you made these videos so I can learn. Thank you so much. Can’t wait to watch more.
@jenniferfuentes6805 4 жыл бұрын
Thank you so much for this video! I started going to the gym a few months ago but I've been too scared to try some of the machines this is really helpful!!
@naomikong 4 жыл бұрын
Jennifer Fuentes Happy to be of help! Thank you! ❤️🙏🏼😘
@MsCutieePatootiee 3 жыл бұрын
Also needed this!..going to a new gym, theres so many new machines that ive never used before and i feel so overwhelmed! Thank you!!!🤗
@naomikong 3 жыл бұрын
Best of luck at your new gym! ☺️
@JasLawliet 3 жыл бұрын
The best gym machine tutorial on KZfaq🏆
@naomikong 3 жыл бұрын
TYSM 🙏🏼🙏🏼
@themindhelp9584 3 жыл бұрын
Undoubtedly🥰🥰🥰🥰
@aestheticchillvibes 4 жыл бұрын
Naomi you need your own fitness line💙💙
@naomikong 4 жыл бұрын
Dominique Awh, you are too sweet, babe! Maybe one day! 😉❤️😘
@qteariamosley9748 5 ай бұрын
Thank you for taking the time to show us how to use the gym equipment properly
@mamokamika4212 2 ай бұрын
Thank you so much for showing us how to use the gym equipments. Love your attention in details.
@valentynacubillos8697 6 ай бұрын
This gotta be the most useful gym video I have ever seen, I LOVE YOU NOW✨🐥
@katerynanoskovska1200 25 күн бұрын
This is sooo helpful! I’m going to the gym right now and is super overwhelmed, but this video made me feel more relieved. Thank you ❤
@mitcht6289 3 жыл бұрын
That's a really nice looking gym! Great informative video too 💪😊
@StephMG Жыл бұрын
The leg machines are amazing!! Thank you for this
@reddtrem 2 жыл бұрын
These videos are fantastic!! This is exactly what I needed. You just gained a new subscriber. Thanks!
@atheeralnomany526 Жыл бұрын
Thank you the half of the machines I didn’t know how to use it and I never go near to it but after your video I think I will give it a try tomorrow 🔥🔥🔥
@violetheise4717 Жыл бұрын
Thank you. I want to check out the "V squat" machine at my gym but I wanted to ensure I knew at least vaguely what I was doing first. The chapters were helpful and I appreciated how to-the-point you were and how you clarified the difference between the two options (front/back facing).
@user-mo9kv2yi1d 16 күн бұрын
Thank you for creating this video it's been super helpful!
@krissistull4875 3 ай бұрын
I stumbled across your channel today! I am a member of Fitness Connection and instantly recognized the gym. I am so glad that I found you.
@fallon2548 Жыл бұрын
Honestly so helpful. Takes all thr anxiety away from trying the new machines
@naomikong Жыл бұрын
Happy to help ☺️
@ninamonteleone6379 2 жыл бұрын
This was seriously the most informative video!!
@miaurakimchi7349 2 жыл бұрын
You are a lifesaver! I see all those machines, are overwhelmed and leave. 😅
@barbi3499 4 жыл бұрын
Finally. Thank u so much. N its straight to the point non of that extra stuff. Thnk u thnk u thnk u❤❤❤❤
@naomikong 4 жыл бұрын
Bar bi3 Thank you sm! I appreciate that! 🙏🏼
@JanetteMcLaughlinCA 9 ай бұрын
Thank you for this content! Now I feel confident to use the gym and get into a healthy routine!
@Marley-18. Жыл бұрын
This video helped a ton. I’m starting the gym tomorrow and I’ve been surfing your channel to learn essential things as a beginner in the gym.
@naomikong Жыл бұрын
So happy to help! ☺️
@iamazalea9888 Жыл бұрын
Omgg, this is so helpful for my job. Thank you!!
@hellosunshine305 2 жыл бұрын
Thank you SOOOO much for these videos🙌🏻
@sf8400 12 күн бұрын
Thanks for explaining the machines (not just the exercise muscle groups and best form) exactly what i was looking for 👏👏🤝🙏
@afsheenfatima559 Жыл бұрын
The explanation is very clear. Thank you so much.
@robinward337 8 ай бұрын
Girlllll y’all should see me looking at the pictures on the machine trying to figure it out! Thanks for the video! ❤
@ginau79 2 жыл бұрын
I tried the hack squat machine for the first time today - didn't have a clue what to do and google led me to you😁 I used my body weight and damn it was challenging but fun. Thank you so much!
@lilacclouds9483 10 ай бұрын
okay this is literally so helpful i am on the VERGE of tears. I've wanted to work out so much but like idk how to use anything at the gym so ive stuck with home stuff, but i only have such limited equipment. I am always tagging along with my guy friend and looking stupid since none of my other girlfriends want to workout (with me). I found a new friend and we are both so clueless. This helps literally so much thank you so much I wish I saw more of these!!
@danielle0899 Жыл бұрын
this tutorial was amazing! thank you!!
@ameerbakhsh825 Жыл бұрын
Love that gym with awesome equipment
@kenn1936 Жыл бұрын
Thank you so much for the tutorial. I did wonder how some of these things worked!🤪!! But I tried anyway - now I can go back and do it right!!
@angelicacampuzano-rojo-cle8556 3 жыл бұрын
Thank you so much for this! 🥰
@savannahpaige2447 2 жыл бұрын
Thank you sooooo much for posting these videos! 🖤
@naomikong 2 жыл бұрын
Of course! Thanks for stopping by! 😘
@sai_ocean2001 Ай бұрын
Thank you so much Naomi...you're vid is so helpful❤
@naesecret5113 7 ай бұрын
Bless you ❤
@letaviaedits 3 жыл бұрын
Going to the gym tomorrow! This helped my confidence a lot, thx
@naomikong 3 жыл бұрын
Letavia Best of luck! You got this! ❤️🙌🏼
@alliet.7582 9 ай бұрын
This was so helpful! Thank you!
@eugeniogonga1944 11 ай бұрын
Thank you so much, I was lost at the gym, now I know 😊
@suaallieyaj6132 2 жыл бұрын
Thank you Naomi!
@mernahazem1290 4 жыл бұрын
This is so helpful girlll😍😍😍 thanks a lot 💕
@naomikong 4 жыл бұрын
Merna Hazem1 Of course, babe! 🥰❤️
@dontcomeafterme4216 7 ай бұрын
Thank you so much for making such helpful video’s!
@nohorelliscaballero219 Жыл бұрын
Amazing video for beginners!!! Thank you thank you 😊
@prettyidoll 3 жыл бұрын
Thank You!! Very Helpful !!💝 now I can Explore the Equipment with more confidence ☺
@naomikong 3 жыл бұрын
Go get it, babe! ❤️🙌🏼
@dstelz4514 3 жыл бұрын
Subscribed! You are my new Gym Coach!
@akiryaxoxo 2 жыл бұрын
You’re seriously a life saver !!
@karenshoucairmcgray4902 7 ай бұрын
Nice! Thank you so much! 🙂
@melissaandmarissa 4 жыл бұрын
I just found your channel this morning and was hoping you’d release a lower body machine video to complement your recent upper body video, and I’m so pleased!! ❤️ I just got a membership for Planet Fitness and I’m feeling more confident in going now that I have knowledge of how the machines work! Thank you so much! 💕
@naomikong 4 жыл бұрын
teddy 428 Yay! So happy to hear that! Go out there and slay, babe! 😍❤️🙌🏼
@articitascitra1781 3 жыл бұрын
It's so helpful!! Thank u so much, can't wait to hit the gym
@naomikong 3 жыл бұрын
You got this, babe! 🙌🏼🙌🏼
@IceanNon 6 ай бұрын
Thanks for this useful video
@juliankoboekae5031 Жыл бұрын
This was very helpful. Thank you
@filippavivianne 3 жыл бұрын
Thank you for sharing this video! 🙏🏽❤️
@naomikong 3 жыл бұрын
Thanks for stopping by! 😘
3 жыл бұрын
Love your videos Naomi!! Thank you!
@naomikong 3 жыл бұрын
TYSM 🙏🏼
@thomasfurey00 2 жыл бұрын
Thank you for this 👍
@almeerasayed3209 4 ай бұрын
Such a good informative video ❤❤
@Saltwaterfish96 4 жыл бұрын
I joined the gym ages ago but only used the cardio machines bc the other ones looked so scary. Thanks for this video, i will try some of those next week.
@naomikong 4 жыл бұрын
Saltwaterfish96 Yes, go get it! 🙌🏼💪🏼
@Itz.Victoria_babi Ай бұрын
I’m 34 and 159.4lb as of 2 weeks ago when I stepped on the gym scale 😭 I’m so thankful for your videos because I’m a huge nervous wreck in public sometimes. Thank you!!!! ❤❤❤
@diananovarth7125 2 жыл бұрын
I just love you Naomi thanks so much
@llyy852 Жыл бұрын
Your videos are really helpful! ❤️❤️
@naomikong Жыл бұрын
TYSM, love. ☺️🙏🏼 Also, if you could spare a minute of your time today to vote for me here, that would be greatly appreciated! 💕 creatordao.com/thesearch/group/44/member/naomi-kong
@JustSarahLewis 3 жыл бұрын
THANK YOU!! now i won't feel so clueless at the gym!
@naomikong 3 жыл бұрын
You’re gonna be a pro! 🙌🏼
@alifianadhira6048 4 жыл бұрын
thankyou! this is so helpful, im gonna do it tomorrow, i wish i have the confident to do it😊
@naomikong 4 жыл бұрын
Alifia Nadhira You can do it! ❤️🙌🏼💪🏼
@alifianadhira6048 4 жыл бұрын
Naomi Kong yes, i finally did it, tysm🤩❤️
@karensargent6052 4 жыл бұрын
Thank you for this, it’s super helpful! Would you be willing to do a video on the pros/cons/differences between free weights, machines, and barbells in routines? There are a lot of ways to do the same exercise (chest press, for example) and it can get overwhelming to know when to “level up” either on weight or when to try a new way to do the same exercise.
@shreyosibanerjee4906 4 жыл бұрын
Yes please
@redmonroe5894 3 жыл бұрын
Thank you i had no clue how to.adjust machine and use them this helps so much thank you!
@naomikong 3 жыл бұрын
So happy to hear that! Thank you! 🙏🏼
@redmonroe5894 3 жыл бұрын
@@naomikong your welcome❤🙏 i went to gym today for the second time now i feel so much more confident i was able to figure out 4 new machines thanks to you!
@shoshoabebe Жыл бұрын
Thank you it is really helpful
@user-jn7mv4gl1r Жыл бұрын
Thank you for doing gods work
@naomikong Жыл бұрын
Appreciate you! 🙏🏼
@sarah-mj9tw 3 жыл бұрын
My new years resolution is learning to use all the gym machines
@sean.momentum 3 жыл бұрын
How are you going so far? Hope you're going well!
@latoshaadams7482 2 жыл бұрын
Thanks for this
@Feliososarky 2 жыл бұрын
1st problem: all the gyms ive been to dont even HAVE these machines lol Those machines look like a Godsend
@Roofwalking Жыл бұрын
Thank you so much!!!
@T2NDC 2 жыл бұрын
wow these are amazing, thanks SO MUCH
@naomikong 2 жыл бұрын
Happy to help! ☺️
@maansibul6065 Жыл бұрын
Leg extension 0:51 Calf raise 2:29 Hip abductor 3:45 Leg curl 5:12 Laying leg curl 6:40 Seated leg press 8:20 Hack squat 11:34 V squat 12:43
@rebeccariddle9537 4 жыл бұрын
This was so helpful x
@Divyak022 27 күн бұрын
I think this is the best workout video ever
@naomikong 27 күн бұрын
Thank you. 🙏🏼 My 1:1 coaching is even better. Apply via my website. 😏
@jennymendoza1102 4 жыл бұрын
Omg!! Life saver 🤣👌🏼. I am not going to look so lost now 🤣
@naomikong 4 жыл бұрын
Jenny Mendoza Go and show them who’s boss! 🤩💪🏼
@SwanBaby31 3 жыл бұрын
Really love this!.. Would u mind recommending the variation of different exercise ( over one gym session perhaps 1.5 hour) I should do if say, I just want to focus on leg day at the gym. because I'm really a beginner and I'm not sure of how many exercises ( or kind of leg exercise ) I should do best . :)