WEEK 4 | DB-Only Beginner Full Body

Welcome to WEEK FOUR of our 6 Week Newbie Full Physique Exercise Information!

This workout information is made for the person who is totally new to weight coaching and is about up that will help you progress at a secure price.
I sometimes focus my coaching on refining your primary, basic exercises using progressive overload as I consider this is without doubt one of the only methods to construct energy and progress. In case you’re somebody who enjoys switching your workouts and exercises up typically, this workout information might not be the one for you.

For Week 4, we will likely be doing 3 totally different workouts:
– Day One: Decrease Physique Day 0:55
– Day Two: Higher Physique Day 32:11
– Day Three: Full Physique HIIT 46:20

*OUTFIT:*
TLF Revive Leggings + Revive Lengthy Sleeve Crop Prime (each dimension small):
(15% Low cost Code: “TLF-NAOMIKONG”)

In case you’re having fun with this workout information and wish to assist this channel, you’re welcome to make a donation right here:

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*INSTRUCTIONS:*
For WEEK FOUR, you’ll be doing 3 workouts that are ALL INCLUDED IN THIS VIDEO.
Do the primary workout on this video for DAY ONE ( 0:55 ), the second workout ( 32:11 ) for DAY TWO, and the third workout ( 46:20 ) for DAY THREE.

PLEASE NOTE: YOU ONLY NEED TO COMPLETE THE THREE SEPARATE WORKOUTS IN THIS VIDEO ONCE THIS WEEK EACH TO FOLLOW THE GUIDE.
(Day One workout must be carried out solely as soon as and Day Two workout must be carried out solely as soon as. Ie: Do Day One on Monday, Day Two on Wednesday, and Day Three on Friday.)
Please see under for the complete written workouts.

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*EQUIPMENT:*
You will want some dumbbells/different type of weights to finish this workout information.

Please try the next hyperlinks to buy this gear in case you want to take action:
Dumbbells: (Please notice which you could simply you water bottles, a bag of flour, a water jug, and so on. instead of dumbbells.)

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*NUTRITION:*
After all, most significantly, always remember that your health targets are fueled additionally by way of your diet, so at all times keep in mind to remain in line with each your diet & coaching.
My Vitamin Playlist:

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*WORKOUTS:*
Week 4 Day One | Newbie Full Physique Decrease Physique:
1) Goblet Squats | 4×10 reps
2) Unassisted Lunges | 4×10 reps/leg
3) Lateral Lunges | 4×10 reps/leg
4) Glute Bridges Pyramid Set:
a. 12 reps at a lighter weight
b. Improve the burden & do 9 reps
c. Improve the burden once more & do 6 reps
d. Relaxation for 60 seconds
Repeat 4) a-d for a complete of 4x.
Relaxation for 60 seconds in between every set.

Week 4 Day Two | Newbie Full Physique Higher Physique:
1) Flooring Press | 10 reps
2) Cranium Crushers | 10 reps
3) Single-Arm DB Row | 10 reps/arm
4) Shoulder Press | 10 reps
5) Hammer Curls | 10 reps
Carry out 1-5 one proper after the opposite.
Take a 60 second relaxation and repeat for a complete of 4x.

Week 4 Day Three | Full Physique HIIT:
1) Velocity Skaters | 30 seconds
2) Bicycle Crunches | 30 seconds
3) Leaping Jacks | 30 seconds
4) In & Outs | 30 seconds
5) Modified Burpees | 30 seconds
6) Russian Twists | 30 seconds
7) Butt Kicks | 30 seconds
8) Plank on Elbows | 30 seconds
Carry out 1-8 one proper after the opposite.
Take a 90 second relaxation and repeat for a complete of 4x.

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My workout guides:

Cute Exercise Garments:
(15% Low cost Code: “TLF-NAOMIKONG”)

Etra Liquid Chalk:
(Low cost code: “naomi10”)

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6 WEEK BEGINNER ABS WORKOUT GUIDE |
6 Week BEGINNER LEGS & BOOTY WORKOUT GUIDE |
6 WEEK BEGINNER ABS WORKOUT GUIDE |

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