WEEK 1 | Weight Training for Beginners | 3 Workouts/Week
Рет қаралды 1,328,890
Жыл бұрынWhat should you do next?? Apply to my 1:1 coaching and let's work together to take your fitness journey to the next level!
Tell me more about your goals: naomikong.com/
Hey, guys!
Welcome to Week 1 of our 4 Week Beginner Gym Workout Guide!
Throughout this workout guide, I'll be taking you through a weight training routine for beginners and provide three workouts per week. This is a great gym beginner's workout guide to get more comfortable with basic gym equipment and become more familiar with common exercises.
We'll start with the basics, and gradually increase the intensity of the workouts as we become more accustomed with the exercises. I hope that by the end of these four weeks, you'll be ready to start your own weight training routine and progress to the next level of your gym journey!
This workout guide will be focused on incorporating staple movements, ensuring they are executed with proper form, and progressing at a safe rate. This may feel a bit anti-climatic for some, and if this isn't your style--hey, no worries! This workout guide is not a one-size-fits-all.
As always, I encourage you to move your body in the way it feels best to you whether it's gym workouts, home workouts, or workouts in nature.
Every week will include 3 workouts: a full body day, a lower body day, and an upper body day. Each workout will be anywhere from 30-45 minutes long.
You are free to mix up the workout days as you need and I would recommend at least 2-3 rest days throughout the week if you decide to add in more workouts.
Do only one workout a day and feel free to add in/substitute any of your other favorite exercises as well!
This workout guide series will be in a follow-along style meaning that I will take you step-by-step through every second of every workout in this guide.
If you'd prefer to go at your own pace, please see the full written workouts down below along with the time stamps, music playlists, and outfit details.
----------------------------------------------------------------------------------------------------
1:1 Coaching: naomikong.com/
INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
----------------------------------------------------------------------------------------------------
1:55 WEEK ONE | DAY 1 (FULL BODY)
1) Treadmill | 5 minutes
2) DB Squats | 3x10 reps
3) Wide-Grip Lat Pulldown | 3x10 reps
4) Chest Press Machine | 3x10 reps
5) Stairmaster | 10 minutes
31:32 WEEK ONE | DAY 2 (LOWER BODY)
1) Treadmill | 5 minutes
2) Leg Press | 3x10 reps
3) Leg Extensions | 3x10 reps
4) Leg Curls | 3x10 reps
5) Hip Abductions | 3x10 reps
6) Stairmaster | 10 minutes
1:05:27 WEEK ONE | DAY 3 (UPPER BODY)
1) Treadmill | 5 minutes
2) Seated Rows | 3x10 reps
3) Pectoral (Chest) Flys | 3x10 reps
4) Shoulder Press Machine | 3x10 reps
5) Bicep Curl Machine | 3x10 reps
6) Triceps Extensions Machine | 3x10 reps
7) Stairmaster | 10 minutes
----------------------------------------------------------------------------------------------------
OTHER HELPFUL VIDEOS:
- Lower Body Warm-Up | • Do This Warm-Up Before...
- Upper Body Warm-Up | • Do This Warm-Up Before...
- How to Use Gym Equipment | • How to Use Gym Equipment
- How to do a Lat Pulldown | • HOW TO DO A WIDE-GRIP ...
----------------------------------------------------------------------------------------------------
OUTFIT:
- Sports Bra: Gilly Hicks Longline Sports Bra (Medium)
- Leggings: Oner Active Effortless Leggings (Small, Short (I'm 5'3"))
Shop here: oner.shop/naomikong
----------------------------------------------------------------------------------------------------
MUSIC PLAYLIST:
Day One:
Smile for You (Instrumental) - Vicki Vox
Can’t Wait for You (Instrumental) - Deanz
Better - Gamma Skies ft. Emmi
sorry i was bitter - Filthy the Kid, dasloe
Conman - Tyra Chantey
Young - Chris Coral ft. AdamAlexander
Nothing Comes Close - Craig Reever ft. Andy Delos Santos
You’re Not Different - Hallman
Get Away - Sum Wave
Day Two:
Dive (Instrumental) - Lvly
Sleepless (4AM) - Loving Caliber
Battle Scars (All U Gonna Get) - Lil’ Loca ft. Anthony B. Quinones
Let Me Hear You Say My Name - House of Say
Lucid Dreams - Tape Machines ft. Eyre
Wild - Lvly ft. Vicki Vox
On Hold - Zorro
I Don’t Need You - Vicki Vox
Not Like Them - DJ Mayson
Leave Me Breathless - Zyke
Seven You - Vacancy
Day Three:
Liability (Instrumental) - Tape Machines
Little Did I Know - Vicki Vox
SHOP - Zorro
Alpha and Omega - ELWIN
Don’t Make Sense - Lvly ft. Asta
Get Out of My Mind - BLAEKER ft. Andy Delos Santos
Love on Me - Katnip ft. King Sis
Smile for You - Vicki Vox
Bouger - Amaroo
Lasting - Mindme
Be Free With Me (Chez Remix) - Siine
Arms of Gold - Tape Machines
#naomikong #naomikongfitness #beginnergymworkoutguide
@naomikong Жыл бұрын
Hey, babes! 💕 Welcome to Week 1 of our 4 Week Beginner Gym Workout Guide! ❎Please see the description for time stamps, the full written workouts, music playlists for each day, outfit details, and links to other videos mentioned. 1:55 WEEK ONE | DAY 1 (FULL BODY) 31:32 WEEK ONE | DAY 2 (LOWER BODY) 1:05:27 WEEK ONE | DAY 3 (UPPER BODY) Wishing you guys all the best of luck as we begin these next 4 weeks! Let’s end this year strong and take another step closer to our goals. 💪🏼🔥
@jimhilton4661 Жыл бұрын
Thank you!!!
@naomikong Жыл бұрын
@@jimhilton4661 Ofc! 🙌🏼
@hailey9906 Жыл бұрын
You are a LIFE SAVER!! Thank you x1000 for posting this, and for 4 weeks??!! God Bless you! Today was the first day back in the gym and back to my weight loss journey. I’m not gym smart and never know what to do. Now, I got you! I’ve been a follow for a little while now. ❤
@naomikong Жыл бұрын
@@hailey9906 Rooting for you, Hailey! 🙌🏼🎉 Thank you for your time and support. I appreciate you. ❤️🙏🏼
@Dragonfly245 Жыл бұрын
Great video. Thank you for sharing! 😊💕🔥
@briannac2231 Жыл бұрын
2:03 day 1 full body Treadmill 5 min 7:40 dumb bell squat 3x10 12:25 Wide Lateral pull downs 3x10 17:03 Chest press 3x10 21:29 Stairs 10 min 31:33 day 2 lower body Treadmill 5 min 37:17 leg press 3x10 42:08 leg extensions 3x10 46:32 leg curls 3x10 51:48 hip abductions 3x10 55:25 stairs 10 min 1:05:29 day 3 upper body Treadmill 5 min 1:11:11 seated cable rows 3x10 1:16:00 chest flys 3x10 1:20:37 shoulder press 3x10 1:25:00 bicep curls 3x10 1:29:15 tricep extensions 1:33:40 stairs 10 min
@chibugoadanna8594 Жыл бұрын
Thank you for this
@raman8638 Жыл бұрын
Thank uh✨✨
@naomikong Жыл бұрын
Thank you! 😍
@ishakyusuf254 Жыл бұрын
Nice move 👏
@bettinaorevil5056 Жыл бұрын
Lifesaver ❤thank you
@fischpiss2647 10 ай бұрын
You’re the only person I can find on KZfaq who actually feels like they’re helping me. Genuinely appreciate ya
@naomikong 10 ай бұрын
TYSM 🥹🫶🏼
@pearlM92 3 ай бұрын
I just found your channel. I share the same sentiments.. Thank you so much ❤
@hajarsd7528 Жыл бұрын
Tomorrow is my first day at the gym , I was kind of overwhelmed of what to do , until I came across your video , thank a lot , it was so helpful 😊
@naomikong Жыл бұрын
So happy to be of help! Hope you had a great first day and many more to come. 🤩🙌🏼
@Some1_willowmeasquid Жыл бұрын
hope it went well :)
@naomikong Жыл бұрын
I hope your gun journey has continued on well! 💕 If you have a minute to spare today, I’d appreciate it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
@liabahkh 10 ай бұрын
Mine in a couple of days I haven’t been in over 3/4 years 😂 I’ve forgotten everything
@Sabrinaaa36 10 ай бұрын
how’s it going so far? i’m joining soon too and nervous 😂
@AbolitionistSarah 24 күн бұрын
I just finished the first day. I am obese, so this kicked my butt! It definitely wasn’t the worst thing in the world!! I’m going to try to keep going, relying on Christ for my strength. It’s definitely not “fun” going to the gym and feeling like everyone’s staring, but with time I think it will go away. If you’re struggling with anxiety at the gym like me, please tell yourself that “everyone is focused on themselves, they’re not looking at you” even if THEY ARE loll. Focus on what’s important!! Getting healthy, and putting your body into submission and obedience of Christ! This journey is sanctifying, and sanctification is painful. I say all this, because it’s not always going to be fun, you won’t feel like working out at first, but please stick with it! It will be so rewarding! God bless you! Do everything to His Glory!
@annumiman4587 Жыл бұрын
Just want to say thank you for this, I did my first workout today and, I couldn’t help but feel gratitude to you, I followed every step along with the timing a, no gym anxiety as I was being told what to do and how to breath and position my form. I can’t wait to finish the week off with the other workouts, I want to stick to these weekly videos for three months and see the progress! Honestly thank you for your hard work. It would be amazing if you thought about doing mon-Fri healthy meals as im sick of grilled veg and meat! Love from the uk x
@annumiman4587 Жыл бұрын
I also love the fact you didn’t go crazy with the first workout, I was done under an hour, did my set 5 min stair master and boom enough time to stretch and bar hang!
@naomikong Жыл бұрын
Literally so proud of you. 🥲🎉 Thank you for your kind words and support. ❤️🙏🏼 LoL I would do more good videos, but I need more cooking lessons myself. 😆 Would love to do more in the future when I have a few more fav recipes up my sleeve! 🙌🏼
@naomikong Жыл бұрын
Hey, Annum! I hope your gym journey has been going well! 🤩 If you have a moment today, I’d love it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
@jetmiraismalaj7497 Жыл бұрын
Tell us if it worked now please
@ready4wateva2 Жыл бұрын
I noticed its been 3 months. Hows your journey?
@mari.jimgo22 9 ай бұрын
So yesterday was my first day at the gym, I haven't been in years. Right now my goal is to simply move my body and regain confidence in myself. I did Day 1 and it was AMAZING, 100 % beginner friendly, today I feel sore but the good kind. My mood was the best it has been in months and I hate that everybody is right! Exercise does make you feel goooood. Tomorrow I will do Day 2 and keep updating this comment.
@Rockythenailtech 7 ай бұрын
How’s it going ?
@balllllllllllll 4 ай бұрын
How's it going???😂
@Rockythenailtech 4 ай бұрын
Don’t give up!
@averiannajackson12 11 ай бұрын
This was great… im happy to say I completed week one! I was 216 when i started and now im 213….Ive done cardio between workouts days but yeah im really happy and i can’t wait to see how strong i get on week 4 💪
@rebel8440 10 ай бұрын
update?
@Rockythenailtech 7 ай бұрын
Update ???
@linealie 2 ай бұрын
i started this on 19.03.24 when i was weighting 75.5 kgs (166 lbs) im planning on working out 3 times every week this month so i’ll update on how it’s going!! start= 19.03.24 finish=
@hunhunhun5063 Ай бұрын
Heey how are you
@sunainakulsum5613 Ай бұрын
😂 let me too now this help to waight lose
@Crescentedgirl Ай бұрын
Updaatteee pleaseee
@anabellasisto9976 Жыл бұрын
I’ve been trying to get back in the gym, but have been feeling so unmotivated because I feel so lost and not sure where to start, but I’m so thankful I found your videos! I already feel so much confidence in going back. Thank you for your very informative, and inspiring videos!! ❤
@sarahharry6353 Жыл бұрын
Thank you so much for these! I've been looking for follow along videos showing form and giving timers. I'm super glad I found yours!
@angelenergy7818 Жыл бұрын
I just want you to know that you’re literally saving lives lol gym anxiety is the worst. thank you for providing how to use gym equipment as well.
@coachkass5979 Жыл бұрын
This has helped me feel more confident in the gym. I was completely overwhelmed to jump back in postpartum. Thank you so much
@dalilajose1 Жыл бұрын
I just wanted to say THANK YOU so much for these videos! I’m new to strength training. And I thank God I ran into your videos! ❤❤❤❤❤
@alexandraolsen7514 5 ай бұрын
I’ve been looking for a channel like this for forever! So happy I found someone to actually do the workouts with me!
@JanetteMcLaughlinCA 10 ай бұрын
Thank you for this content! You are the only influencer I've found who actually helps me understand what to do without intimidating workouts. Now I feel confident to build a healthy gym routine!
@zoe0298 10 ай бұрын
Day 1 done ✅ Day 2 done ✅
@simplysarell1720 Жыл бұрын
This is a great gym guide! I'm getting ready to start my fitness journey again at 31, and I'm pretty anxious and overwhelmed about getting started again. I'm a social worker at a preschool. The majority of my job is sitting at my desk, but I do venture into the classrooms and go on home visits. I pray I'm not too sore to function lol. Thank you for taking the time to put this together❤️
@jpatterson84ful Жыл бұрын
Thank you so much for this. It got me back in the gym after years of being out. This workout format/routine helped heal some toxic connections I had made between myself and my body in the gym. Press on.
@littlemegpoid Жыл бұрын
I went to the gym for the first time last week and followed one of your older beginner workout video and it went really well! I think I'll do this for the next four weeks so I can build proper forms! You're amazing, please never stop! 😊
@naomikong Жыл бұрын
Appreciate you sm. Thank you! 🥰🙏🏼
@naomikong Жыл бұрын
I hope you’re having a wonderful holiday season, babe! 💕 I’m entering a contest for content creators and would absolutely appreciate it if you could take a moment to drop a vote for me via the link below! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
@samiabamia 3 ай бұрын
do you mind sharing which video it is?
@hirahasan21 Жыл бұрын
Thank you soooo much!!! I did the first workout today and I actually felt like I knew what I was doing. I have terrible gym anxiety - but today I felt confident! And boy did my body feel it. Can’t wait to do the rest of the workouts!!
@Thecrazylass. 9 ай бұрын
Finally someone with explaining each and every point clearly! ❤️
@eleanor1105 Жыл бұрын
Thank you so much for this. Tomorrow is my first day at the gym and I'm aiming to lose 60lbs. This eased my anxiety a lot.
@stephanieoneill8656 Ай бұрын
Thank you so much for making amazing content. I've spent a few years away from the gym and I was finding it really difficult to get back until I found your videos! Finally got over my gym fear ♥️😀
@Lovesall_pugmixes Жыл бұрын
Naomi Kong After having Lyme disease I’m finally on the road to increased strength and no pain . It put the kibosh to my personal training days ! Thank you for this ! I’m 3 months into my return !! God bless you and again thank you !
@kind-hearted_witch Жыл бұрын
Today was not my first time in gym, but for sure the first time I actually knew what I am supposed to do. Thank you so much 💜💜💜
@naomikong Жыл бұрын
So happy to help! ☺️
@ying-shijie 5 ай бұрын
I've always been anxious about getting healthy and starting my fitness journey. The gym has always made me feel self conscious and panicky; thank you for making the whole thing so much more approachable ❤
@katybrooke0724 Жыл бұрын
starting this guide today. getting back to the basics.. love the layout of this. thanks!
@realtalkwithbella5392 24 күн бұрын
Wow! I'm so glad I saw you. I'm about starting my gym journey and wish it to remain a lifestyle. I will follow your trainings so I don't get too overwhelmed. Your first video for beginners looks quite encouraging. Thank you again. At least I'm not that blank in the head anymore thanks to you. 👍🏿
@amelied1174 Ай бұрын
just did the lower body day, it was so much better with your explanations & motivation + the exercices you chose are not too complicated. Thank you so much !!
@gillianbarnes526 Жыл бұрын
I was very nervous about joining the gym. You have made me feel so comfortable. Thank you! Keep up the great videos.
@minajachimowicz6500 22 күн бұрын
I finished the first week of workouts and this video was the main reason i succeeded! I am not scared anymore going to gym 💪
@palcadaval1517 Ай бұрын
This was si helpful! Love your videos 🤍
@HerGardenBlossoms Жыл бұрын
Thank you for this. I’m not new to the gym but this is very helpful to me. You literally thought of everything! Just subscribed
@ruiqiumai323 Жыл бұрын
Thank you for making this! This week was my first time back in a gym in years. Every time I went, I felt like my workouts had purpose and I had a good plan. I had to modify it a bit for my needs, but this still gave me enough structure to make every hour at the gym feel worth it. Thank you so much.
@arielpoe9412 Жыл бұрын
WOW! Your videos are incredibly helpful and easy to understand. As someone who struggles with manic depression, they are so motivating!! Thank you a million times! ❤🏋🏻♀️
@naomikong Жыл бұрын
Appreciate your kind words. TYSM. 🥲❤️🙏🏼
@Maria4 Жыл бұрын
I just started going to the gym yesterday and I was a bit lost on what to do… I did a few machines but didn’t have a “plan of attack” when I got there. I’m going again tonight and I will do day 1! Was a little intimidated because it seemed like everyone else knew what they where doing lol
@naomikong Жыл бұрын
You got this! Wishing you the best of luck! ❤️🙌🏼
@crazybianca1 Жыл бұрын
You are the only youtuber I really really look forward to seeing content from! Absolutely love your videos! It helps me so much with my fitness journey 🫶🏽
@naomikong Жыл бұрын
Appreciate you sm. Thank you. 🥲❤️🙏🏼
@rinren84 4 ай бұрын
Went to the gym and for the first time in my adult life was brave enough to use the weight machines by myself because of your videos! Thanks for helping me get over my fear of using them and just going there period!
@love_sariii Жыл бұрын
I love all your videos! I've joined the gym for a while now but I haven't really been going due to anxiety and depression, it made me lost so much weight 🥲 watching your videos is making me want to hit the gym again and break that fear as a beginner. Thank you for the follow along videos. You're making it so much easier for us gym newbs 🤭. My 2023 goal is to gain weight and be fit 💪
@naomikong Жыл бұрын
Let’s get it, Sari! 👏🏼 So proud of you for taking this step. 🥲 P.S. If you have a minute to spare today, I’d absolutely appreciate it if you could place a vote for me via the link below for a contest for content creators that I’m participating in! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
@kathym322 4 ай бұрын
bro Im so scared to do this!!!! I dont wanna go to the gym everyone goes to! im gonna need to go when it’s like empty or something 😂
@AliePotter 3 ай бұрын
Omg this video is just what I was looking for!! So many trainers offer workout suggestions but I also need someone to do it with + have someone count/time the exercises for me since I often zone out or get confused at what I'm doing at the gym lol. I also get bored easily if there is no instructor in front of me that I could focus on. So big thanks to you!
@thatkatt_ 27 күн бұрын
I love this entire video Thankyou for creating this for beginners ❤️ playlist was fire too
@Key-oq6fi 23 күн бұрын
Thank you, signed up last month and didn't know how I wanted to start but this definitely will help.
@EVAWORKOUT-sl5ed 7 күн бұрын
Thank you for the video and especially the motivation you share!!!
@naomikong Күн бұрын
So happy to help, 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
@kristyncurnow1100 7 ай бұрын
New subscriber and so excited to fly through all these guides with your help!! 💪🏻
@rayn9629 5 күн бұрын
First day at the gym today and definitely doing following this guide. Thank you so much 💕
@naomikong Күн бұрын
You got this, babe! Wishing you the best of luck! ❤️🙌🏼 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
@jeanpaulvargas3645 9 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.
@mercyvictoriamusonda439 2 ай бұрын
Thank you Naomi❤❤
@tabithajohnson9450 Жыл бұрын
I absolutely love you for taking the time out to create these videos!!! They have been a huge help in getting me back in the swing of working out at a gym. Thank you!💞 I've been able to do all the workouts but one due to the gym not having the machine. What would you recommend in place of leg curls?
@veronicaaltuve1799 10 ай бұрын
You have no idea how this has helped me especially because I had no idea how to start taking for taking your time and effort to help us ❤
@orynthia90 Жыл бұрын
Thank you so much! I had an ankle injury right before I was going to start my workout journey a month ago. I had to wait to heal up. felt discourage but your videos have been so motivating and helpful! im on my 2nd week of getting back to the gym and it feels great! so glad i found your channel! cant wait to continue my journey and get back to where i want to be and i cant thank you enough for all of your great content! i especially love your older videos where you talked about what to bring in your bag for your first day to the gym and gymtimidation. really helped me overcome my fears of the gym!
@naomikong Жыл бұрын
Awh, so glad to hear you’re healing up okay and already getting back into the gym! Wishing you the best of luck as you start up again! Thank you for your kind words. 🥰❤️🙏🏼
@Tigers999 4 ай бұрын
Thank you Naomi, I just found your channel, searching for how to work out and a gym, what you have put together is so helpful and supportive💕
@ceciliagomez1576 Жыл бұрын
Thank you a lot for these videos and for the time you put. I’m going to start going to the gym today and I’ll def be trying your workouts!!!!😊 congrats!!
@naomikong Жыл бұрын
Appreciate you sm. Thank you. 🥲🙏🏼 Rooting for you as you start your gym journey! ❤️🙌🏼
@bushlemon3971 5 ай бұрын
THANK YOU DEAR 🥹❤️ We hope you always be healthy and happy!!
@peachy_reina Жыл бұрын
Your videos are such BLESSINGS for me 🌼🌼🌼 I'm finally enjoying myself in the gym thanks to your simple, yet effective routines. THANK YOU.
@naomikong Жыл бұрын
TYSM. Appreciate you. 🥲🙏🏼
@iamkeeblerstudios 2 ай бұрын
Just finished week 1 and I'm so glad I found d your channel! I get overwhelmed at the gym usually or discuroaged cause in push too hard. I found how you added an extra step to each day a great way to get my body used to moving in this way. I don't feel fatigued for days like I used to. thank you!
@naomikong 2 ай бұрын
Congrats on slaying week 1! 🎉🎉 Wishing you the best of luck as you complete the rest of this workout guide! 🤩 ✨When you’re done with these 4 weeks and are ready to take the next big step in your fitness journey, I’d love to work together to reach your goals faster! Tell me more about yourself & your goals here: www.naomikong.com
@HoyleFam42 8 күн бұрын
Going to start this on Monday! So happy I found your channel. I’ve been looking all over for a beginner routine that was actually doable.
@naomikong Күн бұрын
Hope you had a great first week, babe! Keep on killin it! 🤩🙌🏼 P.S. 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
@meganb4584 Жыл бұрын
This is amazing! I just began going to the gym again and I was following your workouts I needed this!
@naomikong Жыл бұрын
Happy to help! ☺️
@kp.rizz098 Жыл бұрын
I was trying to up my routine from 2 to 3 days so this is perfect! Needed a full body day so this is highly appreciated :)
@naomikong Жыл бұрын
Yay! So happy to help! Hope you enjoy it. ☺️
@hudharizzy795 6 ай бұрын
Girl you’re saving me from PTs. I can’t thank you enough.
@Diosesfiel_. 11 ай бұрын
Thank you sooooo much!!! ❤❤❤ I started to go to the gym 3 weeks ago and i was only doing cardio, i wanted to start using the gym machines but I didn’t know where to start because i was too shy 🙈 This will help to start this week 😄😁🙌
@NishasSnapback 13 күн бұрын
Day 1 and day 2 complete. Thank you for amazing workout plan. Finally something that I can actually follow and not feel subconscious about. I can't wait for day 3
@naomikong Күн бұрын
So so proud of you for completing the first two days! Hope you had an amazing week at the gym. 🤩 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
@karishmaabichandani7519 8 ай бұрын
Thank you Naomi , you are the only one who has added this long video with proper workout routine ❤
@naomikong 8 ай бұрын
TYSM ❤️🫶🏼
@pepperyuu1680 Жыл бұрын
This is so helpful and you have such a patient and supportive vibe, thanks for sharing!!
@naomikong Жыл бұрын
TYSM 🥰🙏🏼
@jehdyfromayan5828 Ай бұрын
I’m going to start this today.
@NishasSnapback 11 күн бұрын
Week 1 complete 🎉
@bluecornflower1015 Жыл бұрын
I did the full body workout and it worked so well, thank you :)).
@abcisme Жыл бұрын
This the first week I’ve ever been consistent with the gym. I’m so so soooo more confident now Omg. Im coming for week 2 !
@naomikong Жыл бұрын
Let’s get it, babe! So proud of you! 🙌🏼🎉 Feel free to DM me on Instagram (@naomi.kong) if you have any questions! ☺️
@abcisme Жыл бұрын
@@naomikong will do!
@rebel8440 Жыл бұрын
@@abcismehows it going?
@deepikaabehera 6 ай бұрын
Just want to thank you for this, cant even imagine that I found your video which is so needed for me. This is exactly what I was searching for❤
@christyzimms6725 Жыл бұрын
Thank you for this guide! I was looking for something fairly simple for my 14yo to do with me. This is exactly what I was looking for. I good mix of dumbbells and machines as she is learning how to use everything
@genevievecentofanti6574 3 ай бұрын
Ahhh ty so much. First day back in the gym in a long time… you gave me the borrowed confidence and ease to do it. It was a success. Thank you again. Blessed to have stumbled on your page !
@adrianehill3235 Жыл бұрын
Thank you so much! Much appreciated!✨️
@user-jajajsj Жыл бұрын
I used this at the gym yesterday. It was awesome. Very detailed guidance. Thank you so much for creating this video, especially for us newbies 🎉😊
@naomikong Жыл бұрын
So happy to help! ☺️
@islandspice2013 Жыл бұрын
I want to first day Thank you Naomi for helping us Ladies out. It's not easy especially when you have no one to go to the gym with, you feel so lost. I have been in an out of gym for the past year with no results and excuses. Going to the gym I would work one treadmill because it was easy, looking at other people use the machine then used it after because of a body part I wanted to work on that day. Felt so lost, did not know how many reps or sets to so back on the treadmill I went 🥺. I found your channel and it has made me so happy, so grateful. I started working out this week for the first time. Even getting up early in the morning to go to the gym before work and it felt great. Even my 15 yr young Daughter goes with my. I feel so comfortable with working out at the gym and with out someone. I have confidence going to the gym on my own now. Not sure if the others feel the same way. I want to tone my body and get fit, I'm giving my self 3 months to see some results. I will be doing the full weeks body workouts and more. No deadlifts for now 😂. I have made a 2023 gym playlist. I'm so grateful you don't know how happy I am to have found your channel. I will also be doing your home workouts. I'm just excited. Thank you, Thank you, Thank you. 💜. Now knowing what to eat is my not so big challenge but need help there. I go KZfaq and Google ideas. I want my workouts to match my eating ☺️. May you forever be Blessed, health, wealth and prosperity. 💜
@wendycampos9106 Жыл бұрын
Can you please give us an update on your journey :)
@akemiasuna8231 11 ай бұрын
I used this my first day back at the gym and it was amazing! It’s simple and to the point. I was definitely feeling it after the first day but sooo excited for Day 2 which is today! Following this just made me confident and gave me the ability to focus in on my workout and enjoy my time in the gym!! Thank you 💗
@naomikong 11 ай бұрын
So proud of you for killin it! 🤩🎉 Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. 🙌🏼
@doneishastarks883 Жыл бұрын
Thank you ☺️ I love following along with you. I’m so glad I found your channel ❤ I was so nervous about what to do at the gym
@naomikong Жыл бұрын
So happy to help! ☺️
@lolopcallulu3082 Жыл бұрын
Thank you so much! My goal for December is to be in the gym 3 days a week and from there in to form my own routine in January. I def plan on using this video as a reference. Thank you so so much
@naomikong Жыл бұрын
You got this! Wishing you the best of luck! 🤩🙌🏼
@oliwiam7255 Жыл бұрын
Today I prepared all the notes and screenshot according to your last guide and wow here is a full guided one ! Loving it, just at the moment
@naomikong Жыл бұрын
You’re amazing, babe. Love to see you guys taking initiative and advantage of your resources. 🥲🙌🏼 Hope you enjoy this guide! ❤️
@oliwiam7255 Жыл бұрын
@@naomikong thanks, I could not find any resource on YT as helpful and begginer friendly as your channel
@kshirjadubey5221 11 ай бұрын
Just wanted to ask there are only 3 days workout rest of the days what we suppose to do
@livelaughlaura5816 7 ай бұрын
@@kshirjadubey5221this Is what I was wondering
@EzinneJoanNwodo 9 ай бұрын
Came across your video from a family member and I haven't been to the gym in ages so I feel like I'm ready to take it on from watching your videos 😊😊😊 thank you
@AquariusShero Жыл бұрын
Wow I appreciate these videos so much. Thank you 🙏🏾
@naomikong Жыл бұрын
TYSM 💕
@smileisafrown Жыл бұрын
You have no idea how much of a blessing this is !!!
@naomikong Жыл бұрын
So happy to help! 🥰 If you have a moment today, I’d absolutely appreciate it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
@reemalamoudi6053 Ай бұрын
Thanks Naomi , because of your video i know im having a plan to do and you’re with me in every step so i joined the gym membership This content is so awesome please make more 🎉❤
@naomikong Ай бұрын
TYSM, I appreciate it! 🥰🙏🏼 Wishing you the best of luck on your gym journey! 🙌🏼 (If you’re not sure what you need to do to reach your goals, I’d love to work together to help you create a plan for success! 💪🏼 ✨Apply for my 1:1 coaching here: naomikong.com )
@user-lw9zi3yn5j 5 ай бұрын
Okay, I'll add this to my list and will go to gym this January 1. This helps a lot, so thank youuu.
@multitoolss636 Жыл бұрын
Honestly this helps so much. It has been my first week in gym and just finished the video. The third day was the most problematic as I couldn't do the biceps curl machine even on the lightest weight but overall knowing what I need to do, I went and got dumbells and improvised ♡. Also after five minutes of awkward walking from machine to machine I think my gym doesn't have tricep extencion machine :') how could I replace that excercise? Overall I love this! Going to gym with a plan and not having to put together some eorkout plan myself while knowing nothing fitness♡
@alisiahyoung4883 Жыл бұрын
Trust! This is my first workout since my c section almost 6.5 weeks ago! It feels good getting back into the groove of things! Thank you!
@naomikong Жыл бұрын
So proud of you! 😩🙌🏼
@kyrak.4143 Жыл бұрын
@@naomikong Does the breast size decrease when we train the chest muscles?
@natip8006 Ай бұрын
I did this cardio abs work out just now. Thank you❤
@naomikong 27 күн бұрын
Yay! Cheers to taking another step closer to your goals! 🥳 If you’re wondering what to do after you’re done with this, make sure to apply for my 1:1 coaching via my website ( naomikong.com ) so we can work together to reach your goals faster! ☺️💕
@rishafly Жыл бұрын
Thanku u soo much… today when everyone is bussy focusing only on themselves… there are ppl like you who wish well for others… i just started my gym journey bt everytime i hit the gym i feel lost ,embarrased and i leave the gym dissapointed… ur video is a blessing… thank u frm my ❤… god bless u
@naomikong Жыл бұрын
You got this, Risha! Sending you sm love. 🥰🙌🏼
@Shaylahrsm 4 ай бұрын
You’re heaven sent! Thank you !
@littledoe1617 Жыл бұрын
This was so nice when I went to the gym! I loved it!
@alexismarkey 9 ай бұрын
This is my frst week of exercising. I'm focusing on learning form and what each machine works
@quyendinh1027 Жыл бұрын
I am also a beginner and haven't known how to start. Thanks for a very informative videos that can be easier to follow...Hope your channel will be more successful
@theGIGbetween Жыл бұрын
I am currently completely the NASM personal Trainer and wellness coach programs. I haven’t been in the gym I’m a consistent basis since Covid lock down and I am 7 months postpartum. I am pumped to return.. but nervous of course. I just don’t feel qualified to teach. Thanks for the info to get my back into gear!
@Glass-Eye25 10 ай бұрын
Thanks for this! With our schedule, my partner and I only have so much time for the gym together. I’ve never trained/taught a beginner before, so this will definitely help when I get my partner into the gym!
@naomikong 10 ай бұрын
Happy to help! ☺️🙌🏼
@arababe24 10 ай бұрын
This video is giving me confidence as I step into the gym after years away! Thank you
@naomikong 10 ай бұрын
So happy to hear that! Go get it, babe! ❤️🙌🏼
@BimmerBabe Жыл бұрын
i love guided work outs and am so thankful for your content. most are home work outs and this is just what i needed to get back in the gym with confidence
@thongoc1122 10 ай бұрын
I go to the gym today because of your video even though my gym not have many machines as you, thank you so much ❤
@charlotte9189 Жыл бұрын
i’m going to the gym for the first time in ten mins😭 needed this🙏🏻🙏🏻
@naomikong Жыл бұрын
Have fun! 🤩🎉
@mercedesbrewster1793 11 ай бұрын
Hey from another Asian boss babe trying to get fit! Thank you so much for this, I was so intimidated at the gym but I feel like I know exactly what to do with your videos! I actually felt accomplished at the gym for the first time. 🎉
@naomikong 11 ай бұрын
Awh, so happy to help! Keep on killin it, babe. ❤️🫶🏼🎉
@chrissycox7166 Жыл бұрын
Exactly what I needed thank you so so much!!!
@naomikong Жыл бұрын
Appreciate you. Thank you. ❤️🙏🏼
Joanna Soh Official
Рет қаралды 2 МЛН
Maarten van Rossem - De Podcast
Рет қаралды 23 М.
Joanna Soh Official
Рет қаралды 6 МЛН