WEEK 1 Weight Training for Beginners 3 WorkoutsWeek

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=cPOJHiatD2w

What 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: https://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: https://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 Your Leg Workouts • Upper Body Warm-Up | • Do This Warm-Up Before Your Upper Bod... • How to Use Gym Equipment | • How to Use Gym Equipment • How to do a Lat Pulldown | • HOW TO DO A WIDE-GRIP LAT PULLDOWN | ... • ---------------------------------------------------------------------------------------------------- • OUTFIT: • Sports Bra: Gilly Hicks Longline Sports Bra (Medium) • Leggings: Oner Active Effortless Leggings (Small, Short (I'm 5'3 )) • Shop here: https://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

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