WEEK OF WORKOUTS | 4-Day BEGINNER Split to Be CONSISTENT in the Gym!

Рет қаралды 150,649

Күн бұрын

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HI FRIENDS! Ready for more beginner-friendly workouts? Here's a 4-day split to follow using minimal equipment (mostly dumbbells) in the gym.We're building muscles AND consistency in 2024!!! Hope you enjoy this video :D
MORE WEEK OF WORKOUTS: • WEEK OF WORKOUTS »
WARM-UP (2-3 rounds)
10-20 reps of:
» jumping jacks
» good mornings
» alt curtsy lunges
» shoulder taps
» deadbugs
PUSH DAY
» db shoulder press (4x8-10)
» incline bench press (4x8-10)
» lateral raise dropset (4x10 ss w/...)
» lateral raise lighter (4x10)
» neutral grip db bench press (4x10 ss w/…)
» db flies (4x10)
» tricep push-ups (3x8-10 ss w/…)
» reverse plank march (3x8-10)
LEG DAY
» heel elevated goblet squats (4x8-10 ss w/…)
» bodyweight goblet squats (4x10)
» reverse lunges (4x8-10 per leg)
» db sumo squat (4x8-10 ss w/…)
» jump squats (4x10)
» db RDLs (4x8-10)
» db hip thrust (4x8-10 ss w/…)
» bodyweight hip thrust
PULL DAY
» wide grip lat pulldown (4x8-10)
» chin up grip lat pulldown (4x8-10)
» chest supported row (4x10 ss w/...)
» incline bench preacher curl (4x10 per side)
» bent over rear fly (4x10)
» alternating isometric hammer curls (4x8 per arm)
FULL BODY
EMOM #1 (40 sec on, 20 sec off)- 5 ROUNDS
» suitcase deadlift
» renegade row to crossbody climber
» devil’s press
» db front squats
» russian twist
EMOM #2 (10 reps, 1 exercise per minute)- 3 ROUNDS
» bicep curls
» shoulder press
» tricep kickback
0:00 - Intro
2:32 - Warm-Up
4:06 - Push Day
11:45 - Leg Day
19:22 - Pull Day
28:28 - Full Body
37:38 - Outro
THANK YOU FOR WATCHING!
I love you all so much!
Subscribe for more videos! ♡
____________________________
FREQUENTLY ASKED QUESTIONS:
❏ What camera do I use? - Sony ZV-1 II, Canon G7X Mark II
❏ What do I use to edit? - Final Cut Pro for videos, PicMonkey for thumbnails
❏ How old am I? - 26 (when this video was posted)
❏ What school did I go to? - San Jose State University (class of 2020 baby!)
❏ What did I major in? - Business Marketing
____________________________
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Пікірлер: 112

@somnia4570 2 ай бұрын

Last year, I had a gym membership, but I was very inconsistent and had no idea what I was doing. I started a membership again this year, and your videos have been a life saver! Next week is my fourth week, and I've been following your routines (screenshots and all) and have so much more confidence now! Thank you so much for your routines, Kris! 🥹 so grateful

@KrisHui 2 ай бұрын

YOURE DOING AMAZING!!! Keep it up 🥳🥳

@sarahjordan1530 2 ай бұрын

Totally agree, you’ve given me so much confidence in the gym ☺️😍

@loyckfiona Ай бұрын

For beginner, work with a personal trainer….target 3-months, minimum 2-days per week….after 3-months….u can be on yr own n den explore on yr own.

@lebibnourhenne7442 23 күн бұрын

Did you start to see results?

@Msyinett Ай бұрын

I love the workouts. It's also so refreshing to see how committed you are to maintaining people's privacy. Blurring them out has to take a while.

@TheDivaliciousThing Ай бұрын

Very radom, but so nice to blurr the people in the back, I have no idea when it became normal filming people without their consent...

@josephaemma3852 8 күн бұрын

Yes 100% I’m very comfortable watching this video because people in the back can be comfortable too

@buuurrrrppppp221 2 күн бұрын

The gym i go to has a no recording or photography rule. It wasn't the reason i joined (closest to my house) but i do kinda like it....... BUT i also really like watching content like this for ideas and motivation. Am i a hypocrite or just an idiot lol i love gym videos so long as im definitely not in them 😂

@omghi95 2 ай бұрын

Just a tip for beginners or people just trying to get into it and stay with it that might have difficulty: Feel free to cut the # of exercises in half. 8 excercises (yes I know there are supersets) is a lot and tbh you're probably not wanting to spend over an hour in the gym in the beginning. Start with 3-4 excercises (and stick with them for a at least a couple months) and probably drop down to 3 sets. If 4 days is too much just pick 2 excercises from the push and pull day to make it 3. Tbh I'd take 1 day for just a walk/bike/jog as it helps with recovery. Also if you are a much bigger person, take out the jumping movements if you feel knee pain until your muscles get stronger and you come down in weight a bit. Hope this helps anyone that might still be struggling! ❤😊

@nabiwithcodes Ай бұрын

that's so helpful, tysm

@omghi95 Ай бұрын

@@nabiwithcodes you're so welcome!

@averahearts5378 Ай бұрын

Also you don’t need a lot of exercises for a muscle group 3-4 are enough

@catswithcoffee Ай бұрын

Yes agreed! I’m very new to lifting weights/the gym and found the routine a bit long for a beginner but as you said I just reduce the sets or take out some exercises and it’s perfect!

@ChristianXavier-dq8ld 23 күн бұрын

@@averahearts5378 Compound movement for a few muscle groups then isolation. If its a bigger muscle it might need more, depends on how good the movement is at targeting the muscle. Back for example, you have the higher traps and then mid/lower. You want to do shrugs and rows or lat pull downs(but you'd be hitting your traps less effectively)

@frootloops176 2 ай бұрын

Please make more videos like this. I love how you didn’t use many machines which makes these home accessible as well!

@vegasblackfyre 2 ай бұрын

When I started your previous beginner week of work outs, I literally couldn’t even lift five pounds dumbbells! After two months of consistency and discipline, I am AMAZED by the results I’ve gotten. I’ll certainly be adding some of these soon! Thank you so much for being so inspirational ❤

@Nekteck 2 ай бұрын

Love how you break down the beginner split! Makes it so much easier for anyone who's just getting started. Can't wait to try these workouts and stay consistent! 💪

@sailorpickle Ай бұрын

I just got back to the gym after long hiatus last year and shifting to reformer pilates. Your video really help your girl here to start fresh. I love how you're being so detailed, keep doing it babe! Thank you ❤

@shinyeee1709 2 ай бұрын

Started running again since early March after coming across your’s and Sofia Chang’s running journey. I was inconsistent with gyming until seeing your beginner video. Always felt like I didn’t know what I was doing/how to use machines and dumbbells but your videos gave me hope. If I still feel awkward, I still gave it a try at home. Love how you alway include clips of trying out new machines and techniques. You only learn when you try.

@lydiabirdyuh 2 ай бұрын

I really want to thank you so much. After so many years i never was able to work out for more than a few days straight, and my workouts were always inconsistent and only took a few minutes. One of your last videos that is a 4-day split of beginner workouts has been so easy for me too follow, even though I have misse a handful of yas I have still came back to those workouts. So easy to do at home! I may or may not see progress but the mindset change has already helped me feel more accomplished with my whole lifestyle. :)

@enomismarie Ай бұрын

Thank you so much Kris!! I’ve been going to workout classes a lot which I do love those but I also love going to the gym as well. Please keep making these type of videos for beginners! Thank you thank you

@joeeybs 2 ай бұрын

You’ve definitely have been a big influence on me getting back in the gym!

@bribri5497 2 ай бұрын

I love your week of workouts! They help me so much!💕💕💕

@marydostal9815 Ай бұрын

Just came across this video on my YT feed. Really valuable information! I'm putting my home gym together, weights, benches, barbells. I'm not doing the gym membership for now. And that's good for me. Thank you!

@LeSnadri 2 ай бұрын

The way I've been WAITING for this! The other week of workouts videos have really carried me through these past few months of going to the gym. Tysm for posting these vids and making me feel more confident as a beginner! 💪❤

@KrisHui 2 ай бұрын

YESSS it was about time for a new one 🥰

@daledonaldson2538 Ай бұрын

Honestly you explain the exercises so well even a baby can understand. Thank you for taking the time to show us beginners how to properly perform the exercises, number of sets and repetitions. I will be using your video tomorrow at the gym. Very grateful and god bless you!😊😊

@user-yg7qd4bo9f Ай бұрын

You inspired me sooooo much. Ive been hitting gym regularly for the last two months. Before that I preferred running more lol and your vids help me a lot. Especially when I had no idea what to do next😂

@natalieo9248 2 ай бұрын

I’ve been doing your beginner workout routine from earlier this year and couldn’t believe how quickly I was seeing results. Can’t wait to try out the workouts in this one 😊

@aliwayokifififlowerdesigne4758 Ай бұрын

Me too honey it's the some ooo

@yasmeen1159 21 күн бұрын

Please keep doing these beginner friendly week of workouts!! Your videos are the only thing keeping me in the gym lol

@reneem2094 2 ай бұрын

Thanks Kris!! You're a true inspiration

@Harsh-kf2ll 2 ай бұрын

omg girl this is soo helpful as someone who literally wants to have a good split of workouts throughout the week rather than doing legs for like 3 days a week !!

@catswithcoffee Ай бұрын

I love the EMOM day for this week (although I modified and made it shorter)! Please post more of these - I always have no idea what to do in the gym so I’ve been following your videos!

@hiennic 25 күн бұрын

❤ I really like your weeks of work out. This is my second week. Thanks each week of work out I do for one month

@Hannah-iq6ki 2 ай бұрын

Thank you for sharing your week of workouts. I saved each day in my Hevy app and plan to do them this week. In my Strong Girl Era!

@bethh5613 2 ай бұрын

I'm literally about to sign up to a new gym when this video came out!! Perfect timing, I need to combat my gym anxiety... 😭

@kiyoshitakeda452 2 ай бұрын

Yesterday I stumbled on your H.K. video. Was interesting so subscribed and watched the exercise session today. Enjoyed thank you.

@clairelu7770 2 ай бұрын

I’m thinking about trying a half marathon this year, and magically KZfaq recommended your channel. I binged watch the whole marathon journey last week. Love the content, the vibe and the motivation ❤ Definitely going to add these workouts to my schedule this week.

@KrisHui 2 ай бұрын

Omg yessss! I’m so glad you’re here!! I love the 4-day split cause it allows for other days to run if you’re training ! If you want to double day it, you can do an easy run on an upper body day 😌😌

@kanthemani 10 күн бұрын

Thank u so much for these Been using your other beginner splits for the past few months so helpful

@chali4478 2 ай бұрын

love these videos thank you so much! I‘m super intimidate by the gym and often don‘t go because I just don‘t know what to do…

@simoneduplessis9570 2 ай бұрын

I really love these Week Of Workouts. Even as someone that isn't a beginner it's nice to add these exercises to my workout❤ Thank you Kris

@KrisHui 2 ай бұрын

That’s amazing yayyyy there’s something in here for everyone (I hope) 🥹🤞🏽🤞🏽

@amberhookway1723 19 күн бұрын

Kris I’m begging you can you film a video on how to use the bar , how to set up for squats , hip thrusts etc !!

@jinx5540 5 күн бұрын

Yesss please do

@lianelikes 9 күн бұрын

This is amazing, just the very video I need to get started! Makes working out at the gym more approachable, thank you!!!

@somyaali6158 14 сағат бұрын

It’s my favorite plan, I also love your videos and how you explain your workouts. Thanks it really helps me + you look gorgeous.

@lilianamariatomaz Ай бұрын

your full body days are my favoriteeee

@Justshermz 2 ай бұрын

your body is my dreammmmm thank you for another gym workout split!

@MrDarcy-hf8hv 2 ай бұрын

my fav kind of videos thanks Kris

@marccolomayt82094 2 ай бұрын

this is just so cool my workout inspo Kris! ❤

@christophernieltudtud1004 Ай бұрын

thank you so much for these workouts ❤❤

@autumnhanks3857 2 ай бұрын

lol “a guy is staring at me…time to move” is such a mood 😅😂😂

@ryanusa860 2 ай бұрын

Girls are half naked at the gym and act surprised when men take notice.

@JuliaDomingoo 2 ай бұрын

THANK YOU FOR THIS!!!! U R DA BEST

@simrankaursandhucedargirls6129 2 ай бұрын

omg ur such an inspiration!! u inspire me to be consistent❤❤

@KrisHui 2 ай бұрын

🥹🫶🏼🫶🏼 aww thank you! I’m proud of ya!!!

@randomsoul9970 Ай бұрын

thankyou so much. I'm going to follow this ! please upload more videos like this for us beginners...

@indiesimmer880 2 ай бұрын

As someone who has a hard time finding a consistent but simple workout routine without complex movements, this is perfect! What are the rest periods in between sets? Particularly for strength workouts?

@cosmos8760 Ай бұрын

Enjoying these workouts! I am a beginner and would feel so lost if i didn't find videos on KZfaq.

@bethsebak6356 2 ай бұрын

Kris with the BOB! I love it 😍

@ashleyallen92 2 ай бұрын

A good analogy for the lunges is stepping on train tracks! I always say we want train tracks not a tightrope

@BlowUpTheOutsideWorld Ай бұрын

we love beginner friendly!

@ainiali783 Күн бұрын

Pleasee do more of this week of workout things!

@douniajaouhar9247 11 күн бұрын

Just came here to give u a standing ovation for blurring people from your video because when did it become okey to film others without their consent, so Bravo to you, for that u gained a new subscriber

@flavioasuncion2532 Ай бұрын

I love this exercise thank you for sharing your video

@fs0096 2 ай бұрын

love you and your workouts🥰 could you do a video for people who want to gain muscle?

@flavioasuncion2532 Ай бұрын

Good job girl let’s keep it

@rosiekilmer8804 2 ай бұрын

I love ur videos so much they are such great content and motivation for me!

@shawnnguyen8631 2 ай бұрын

The music and content 🔥🔥🔥

@KrisHui 2 ай бұрын

THANK YOUUU

@pprrusell 2 ай бұрын

Hi, Kris and Christo. Two months ago, I commented on your marathon vlog, telling how much you guys inspire me to do my own running journey. Just wanted to share some good news - I ran my 1st half mary in sub 2! Sending love from Manila.

@zoeyhuong6231 Ай бұрын

Thank you!

@AlmeGonzalez 2 ай бұрын

love the video!! i always wonder if it’s better to do rotate every exercise and do a full 4 sets of everything or you do each exercise 4 times and then move to the next set ?

@jinx5540 5 күн бұрын

Thank you thank you thank you thank you

@ROBSSS715 2 ай бұрын

Your legs are crazy jacked. Great job.

@hilaryyardley Ай бұрын

More beginners or simple splits please😀

@krisrogan7002 Ай бұрын

I’ve been looking for girls on KZfaq who are avid gym goers that would help me with a more structured work out and meals to eat. It was an automatic subscribe for me when I saw your name 😊

@rimskichua1 Ай бұрын

GIRL MY SHOULDERS BE SHOULDERING AFTER THIS

@marieldumaraos9544 2 ай бұрын

I really love your white shoes! What's the brand?

@user-gs4ho8pe9w Ай бұрын

언니 멋져요 👍 한국에서.. 늘 응원할게요 😊

@nottheone582 Ай бұрын

you may find you get better delt contraction if you keep your elbows up during lateral raises and don't bring the dumbbell above shoulder height. try it next time!

@alexandracorbeels 2 ай бұрын

Thank you for these video's! I have been taking screenshots and bringing your workouts to the gym. I had only done running the last couple of months and wanted to get back in the gym, but that can be sooo scaryyy. You're workouts gave me the help I needed. I got a new gym membership and have hit my first solo day in the gym again with your video's and survived hahaha. Thank you! :)

@nnlinh14 Ай бұрын

How long is your working out session? I feel like this routine takes at least 2 hour to go through the full warm up - work out - stretching

@martamiguel5217 2 ай бұрын

How long do you usually take at the gym per session??

@maousami_ 2 ай бұрын

OMG TIMING! i'VE BEEN FOLLOWING YOUR WEEK OF WORKOUTS. it's my 2nd week in the gym, do you have alternate work out for push ups? im still on the heavier side, i couldnt even do 1 push up :((

@pricutie1747 2 ай бұрын

Try Incline pushups on a surface they are the only thing that got me to my first pushup. I used the Smith machine at whatever leevl I could start at and do pushups at that height. Then each time I was able to complete at least 10 pushups at that height, I would progress it by moving down in height so I do them at a lower height to progress. It's acc what got me my first pushup n boy took longer than I thought but keep at it n u will get there. If you don't know what I'm talking bout that's okay search up Incline pushups n u will get what I mean by it.

@frances5028 Ай бұрын

Hi! How many mins do you rest between sets?

@meghanasangam1991 2 ай бұрын

Can you do viedo on weight gain exercises?? Or can we do this exercises for weight gain??

@ediewillford1797 2 ай бұрын

🔥🔥🔥

@flavioasuncion2532 Ай бұрын

Looking good girl

@ejdestua13 Ай бұрын

Just a question, won't my arms get bulky if I increase weights? I have flabby arms already and I just want it to be toned and lean. Please help.

@dhitibindingnavile9618 2 ай бұрын

hi kris could u let me know what's a good weight to start with

@KrisHui 2 ай бұрын

Depends on what exercise! You can use my weights as a general reference! Go lower as needed :)

@daniel07079 2 ай бұрын

kris idk who to ask so i thought i would go ask you for advise, is it actually true that its way better to train with shoes off??

@bubbletea9708 2 ай бұрын

People usually train with shoes off during leg day. it’s best that you wear shoes that are quite flat like converse or vans. You want the bottom of your feet flat on the ground as possible so that you’re stable and won’t be wobbly. But it’s not necessary to train with shoes off!

@terrybuggs4004 2 ай бұрын

💚

@aliwayokifififlowerdesigne4758 Ай бұрын

Guys is it okay to record a video a KZfaq video with my personal phone can someone please tell me how to do it?

@terrybuggs4004 2 ай бұрын

Perfect female body...great form, great workout ❤

@bobbyroy5528 13 күн бұрын

Respect dumbles pls 16:30

@TB-qj8is Ай бұрын

5:10

@Maitechop Ай бұрын

You are super nice and sweet, your body is absolutely amazing and you are the friend all girlies need. ❤️ thank you for this tips.

@flavioasuncion2532 Ай бұрын

Wish you be my trainer

@crazypikachucrcr7529 Ай бұрын

Working out to Kris on the mind fifty-pound bicep curls Wal-Mart alle of exercise equipment. 🎆🐉🀄😍😍😍😍😍😍😍😍😍😍

@zmfkdnswns Ай бұрын

예쁘십니다

@HHHANKK 2 ай бұрын

A 4-day split is not a "BEGINNER" routine. If you do not workout, this is too much of a drastic change. Aim 1-2x a week, get to know your gym and your body, then increase the frequency if you feel like it. Imagine yourself doing it for the next years and adapt the frequency to what seems sustainable long-term.