Скачать или смотреть Beginner Gym Routine: Complete Week of Workouts

Shop Halara: http://halara.link/s/12jd4sIy2s
More fabrics to love: http://halara.link/s/12hkP4xO6K
15% off Discount Code (Full-Priced Items Only): KONG15
(Outfit details & links can be found below)

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(Please see down below for time stamps.)

Hey, babe!

In this video, I'll be going over an entire week's worth of workouts that you can do at the gym!

These workouts are perfect for all of my babes who are completely brand new to the gym and want to get more familiar with basic/staple machines, equipment, and exercises.

There will be three workouts in this week of workouts:
3 workouts is a GREAT place to start if you're new to working out and even as you enter into a more intermediate phase! There is no need to workout every single day. Rest days are so so necessary and important for seeing results and progressing just as much as working out is.
Perform only ONE workout a day.
Rest for 1-2 days between each workout, taking more rest days as needed.

While this workout can definitely get you one step closer to your goals, keep in mind that building muscle comes through being consistent with your workouts and nutrition over time.

What other workouts would you like to see?

Not sure how to use gym machines? Check out my videos here:    • How to Use Gym Equipment  
Not sure if you're doing an exercise correctly? Check out my videos here:    • Exercise Form  
Full Upper Body Warm-Up Tutorial:    • Do This Warm-Up Before Your Upper Body Wor...  
Full Lower Body Warm-Up Tutorial:    • Do This Warm-Up Before Your Leg Workouts  
Want more videos like this? Check out my playlist here:    • Full Week of Workouts  

Want to work together to reach your goals?
Apply for my 1:1 Coaching here: https://naomikong.com/

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Day 1 | Total Lower Body Day 1:19
Treadmill | 5 minutes (0% incline)
Leg Extensions | 3x12 reps
Hamstring Curls | 3x12 reps
Hip Abductions | 3x12 reps
Assisted DB Split Squats | 3x12 reps/leg
Treadmill | 15 minutes (using a 5-8% incline)

Day 2 | Total Upper Body 5:09
Treadmill | 5 minutes (0% incline)
Lat Pulldown Machine | 3x12 reps
Seated Row Machine | 3x12 reps
Machine Lateral Raises | 3x12 reps (sub: DB)
Machine Triceps Pushdowns | 3x12 reps (sub: DB Overhead Triceps Ext.)
Treadmill | 15 minutes (using a 5-8% incline)

Day 3 | Total Body Day 8:45
Treadmill | 5 minutes (0% incline)
Box Squats (Bench & DB) | 3x12 reps
Leg Press
Bent-Over EZ Bar Row
Machine Chest Press
Treadmill | 15 minutes (using a 5-8% incline)

Rest for 1-2 minutes between each set of each exercise, taking longer as you need.

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OUTFIT DETAILS:

Shop Halara: http://halara.link/s/12jd4sIy2s
More fabrics to love: http://halara.link/s/12hkP4xO6K
15% off Discount Code (Full-Priced Items Only): KONG15

DAY 1:
Softlyzero™ Crossover Pocket Plain Leggings (Begonia Rouge/Medium(7/8)): http://halara.link/s/12jd4sIy75
Ribbed Halter Strap Thumb Hole Cropped Yoga Sports Top (White/M): http://halara.link/s/12jd4sIyFM

DAY 2:
Super High Waisted Back Pocket & Side Hidden Pocket 2-in-1 Yoga Shorts 2.5" (Withered Green/Medium): http://halara.link/s/12jd4sIy71
Seamless Flow Low Support Ruched Double Straps Backless Crisscross Sports Bra (White/Medium): http://halara.link/s/12jd4sIy76

DAY 3:
Softlyzero™ High Waisted Crossover Side Pocket Yoga Biker Shorts 7" (Black/Medium): http://halara.link/s/12jd4sIy70
Solid Thumb Hole Cropped Yoga Sports Top (Black/Medium): http://halara.link/s/12jd4sIyBA

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Want to work together to reach your goals?
Apply for my 1:1 Coaching here: https://naomikong.com/

Let's be friends!

INSTAGRAM:   / naomi.kong  
FACEBOOK:   / naomikongfitness  


*This video and description contains affiliate links from which I get a small commission. This does not change anything on your end, but allows me to keep on making videos for you guys! All opinions are my own.




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