WEEK 1 | Weight Training for Beginners | 3 Workouts/Week

Hey, guys!

Welcome to Week Certainly one of our 4 Week Newbie Health club Exercise Information!

All through this workout information, I will be taking you thru a weight coaching routine for learners and supply three workouts per week. It is a nice health club newbie’s workout information to get extra snug with fundamental health club gear and grow to be extra conversant in widespread exercises.

We’ll begin with the fundamentals, and progressively improve the depth of the workouts as we grow to be extra accustomed with the exercises. I hope that by the tip of those 4 weeks, you will be prepared to start out your personal weight coaching routine and progress to the following stage of your health club journey!

This workout information shall be targeted on incorporating staple actions, making certain they’re executed with correct type, and progressing at a protected price. This may occasionally really feel a bit anti-climatic for some, and if this is not your style–hey, no worries! This workout information isn’t a one-size-fits-all.
As at all times, I encourage you to maneuver your physique in the way in which it feels greatest to you whether or not it is health club workouts, residence workouts, or workouts in nature.

Each week will embrace 3 workouts: a full physique day, a decrease physique day, and an higher physique day. Every workout shall be wherever from about 30 to 45 minutes lengthy.
(I shall be releasing one video initially of every week over the course of 4 weeks and every video may have all of the workouts you want for your complete week.)

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You’re free to combine up the workout days as you want and I’d suggest at the very least 2-3 relaxation days all through the week in the event you determine so as to add in additional workouts.

Do just one workout a day and be at liberty so as to add in/substitute any of your different favourite exercises as effectively!

This workout information sequence shall be in a follow-along type that means that I’ll actually take you step-by-step by way of each second of each workout on this information.
Should you’d choose to go at your personal tempo, please see the total written workouts down under together with the time stamps, music playlists, and outfit particulars.

My workout guides:


1) Treadmill | 5 minutes
2) DB Squats | 3×10 reps
3) Broad-Grip Lat Pulldown | 3×10 reps
4) Chest Press Machine | 3×10 reps
5) Stairmaster | 10 minutes

1) Treadmill | 5 minutes
2) Leg Press | 3×10 reps
3) Leg Extensions | 3×10 reps
4) Leg Curls | 3×10 reps
5) Hip Abductions | 3×10 reps
6) Stairmaster | 10 minutes

1) Treadmill | 5 minutes
2) Seated Rows | 3×10 reps
3) Pectoral (Chest) Flys | 3×10 reps
4) Shoulder Press Machine | 3×10 reps
5) Bicep Curl Machine | 3×10 reps
6) Triceps Extensions Machine | 3×10 reps
7) Stairmaster | 10 minutes



– Decrease Physique Heat-Up |
– Higher Physique Heat-Up |
– Tips on how to Use Health club Gear |
– Tips on how to do a Lat Pulldown |

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– Sports activities Bra: Gilly Hicks Longline Sports activities Bra (Medium)
– Leggings: Oner Lively Easy Leggings (Small, Brief (I am 5’3″))



Day One:
Smile for You (Instrumental) – Vicki Vox
Can’t Look ahead to You (Instrumental) – Deanz
Higher – Gamma Skies ft. Emmi
sorry i used to be bitter – Filthy the Child, dasloe
Conman – Tyra Chantey
Younger – Chris Coral ft. AdamAlexander
Nothing Comes Shut – Craig Reever ft. Andy Delos Santos
You’re Not Completely 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 Identify – Home of Say
Lucid Goals – Tape Machines ft. Eyre
Wild – Lvly ft. Vicki Vox
On Maintain – Zorro
I Don’t Want You – Vicki Vox
Not Like Them – DJ Mayson
Depart Me Breathless – Zyke
Seven You – Emptiness

Day Three:
Legal responsibility (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 Thoughts – 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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  1. 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. 💪🏼🔥

  2. 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 😊

  3. 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

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