FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM
FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM
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Hello, my babes!
In this video, I’ll be walking you through a full week of workouts for beginners at the gym. In this week, we’ll be doing three workouts: one full body workout, a lower body day, and lastly, an upper body workout.
Please see below for time stamps for when each day starts.
This week of workouts is not geared towards weight loss or weight gain–if you’d like to do this week of workouts with a focus on weight loss, please watch my “12 Week Step by Step Weight/Fat Loss Guide” video here on YouTube.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.)
Perform only one workout per day with rest days in between as needed.
DAY ONE | FULL BODY 00:28
Warm-Up: Treadmill | 5-10 minutes
1) Squats | 3×10
2) Chest Press Machine | 3×12
3) Seated Cable Rows | 3×12
4) Walking Lunges | 3×10 reps/leg
5) Stairmaster | 10 minutes
DAY TWO | LOWER BODY 5:13
Warm-Up: Treadmill | 5-10 minutes
1) Smith Machine Squats | 3×10
2) Leg Press | 3×10
3) Split Squats | 3×10 reps/leg
4) Leg Extensions | 3×12
5) Triceps Extension Machine | 4×12
DAY THREE | UPPER BODY 9:15
Warm-Up: Treadmill | 5-10 minutes
1) Lat Pulldown | 3×10
2) Machine Chest Flyes | 3×10
3) a. EZ Bar Shoulder Press | 10 reps
b. EZ Bar Bicep Curls | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 3x.
4) Seated Triceps Pushdowns Machine | 3×12
5-minute cool-down on the Treadmill.
Rest 1-2 minutes in between each set for every workout.
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HOW TO USE GYM EQUIPMENT: https://youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
HOW TO PROPERLY PERFORM EXERCISES: https://youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY
HOW TO SQUAT ON THE SMITH MACHINE: https://youtu.be/DUWK_gKcRCc
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
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Nice video. Thank you. Your explanation is very good but because you speak fast I feel that I can’t keep focus. I advice you to slow it just a bit .. cheers
This is good !
I have a question, you have many beginner work outs which video should I follow if I am new and I want to lose weight and build muscle ? Thank you !
Good video Naomi! But could you try talking a little bit slower for the next videos? 😅 Thank you girlie!!! 💛
Hey guys, every time I go to the gym I get anxiety attack and then I started shaking and just stress out… I feel like everyone is looking at me and judging me. Also that I’m new in this gym so I don’t know where all of the machines is… thank for the video:) it’s helping, but I still get anxiety attacks every time. What can help? I train alone…
what about core?
Hello, It is stamped for lower body were the upper body and vs
Rest 1-2 min between sets
I am a boy I find your videos very helpful cuz I have been trying to lose a lot of weight
Hi! I really enjoyed your video for beginners. I wanted to know what you would suggest to someone working out five days a week instead of three? What kind of workouts would you think is cool on a day four and day five? Thank you!
Day 1 ✅ thank you very much this was an awesome workout easy to follow and challenging at the same time.
Where can I find the 12 week step by step workout?
Thank you Naomi!
thank u sm
It’s okay for beginners to do this schedule on the video? Or is it dangerous for them? I’m so confused 😢😅
Hi thanks for this great guide! I can’t seem to find the 12 week step by step weight loss guide that you refer to in the description. Do you have a link? Thanks 😊
Is there a reason I no longer can’t say the full workout video you recently posted for the full week? I no longer see weeks 1, 2, 3, or 4.
What a great workout schedule
🥰 I am.thinking about joining a gym will follow your content for support
heyy can i use this exercise for gaining weight?
converses on the treadmill 🙁
So.. upper body. Meaning legs? 🙃
hi ! so if we want to go everyday, do we just repeat the workouts ? like after upper body on wednesday (i wanna start on monday) – back to full body on thursday and so forth?
Heyy,thank you so much for these vids ❤How long should you be working out in a sesh?
Do you have to change your workout routine or keep doing the same routine? When do you change and then go back to your old routine ?
This is great
Finally, finally, finally a beginners video actually helpful for beginners! Thank you!
@Naomi Kong the titles on your day 2 and day3 in the video are wrong, should be the other way round 🚨
Would you say most of these are diastasis recti friendly?
Thank you very much I always struggled with finding a gym workout for beginners !
What would be an appropriate alternative to leg press and stairs machines ?
Because the gym I go to doesn’t have these two🥲
I’m sure this was good but I could not understand with the speed of talking and music. Noisy and chaotic.
Thanks for this!!
I watched your video through thoroughly and when it came to the final seconds at the end i was enlightened at how that figet spinner spun
Going to start going to the gym at some point this week and feeling reallyyyy nervous. But this will help a lot!
This is what we all needed. Someone to explain us what to do and how to do it!! Thank you so much ❤
Thank you for defining the word superset.
I love that you block out other peoples face. 💕
Also what is your favorite music to listen to while working out ?
Perfect❤
Hi Naomi! I did day 1 at the gym today and feel sore but amazing. Thank you so much for your helpful video. I finally felt like I accomplished a goal at the gym and gained a little confidence as well.
how much time do u usually spent at the gym daily?
❤️Thanks so much for stopping by!
Please check the description for:
✖️Time stamps for when each day starts
✖️Links to shop Gymshark & Cira Nutrition
✖️Full written workouts
✖️Links to other helpful videos
Wishing you an amazing Tuesday! 😘
im so so so scared of using weights 🙁 like using smith machines and benches D:
Thanks for sharing 👍 😊
8:06 the view outside is so pretty
I found this video very helpful. I do have a question, what about ab workouts? Is there a reason there are no isolated ab exercises in this program?
Amazing! Thanks for that I’ll use it as a guide. May I ask how much time rest is best between each two workouts?
hi, the labels of the upper and lower body days are swapped in the video sections
Hi! Im gonna begin this week, and Im curious. How much time do u recommend per day? 1 hour? Less? O more👀
It’s been a month and 2 weeks since going to the gym and following your video and I am very proud to say that I have officially lost and kept off 10lbs. Still going strong 💪! Thank you so much for your guidance!🙏❤