Beginner Full Body Gym Workout

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What's up, guys!?
In this video, we'll be doing a 25-minute, beginner-friendly full body workout at the gym using standard gym equipment. This workout is perfect for anyone fairly new to the gym, has maybe experimented with machines here and there, but just needs a little bit of guidance putting a workout together.
If you're here from my previous Beginner-Friendly Full Body Gym Workout, this workout will be similar, but taking it up about a half-notch.
Feel free to add in another set of each exercise & adjust the workout as needed for your preferences!
Beginner's Guide to the Leg Press Machine: • Leg Press + Seated Leg...
My How to Use Gym Equipment Playlist: • How to Use Gym Equipment
Outfit Details:
TLF Athena Sports Bra + Electra 7/8 Leggings (both size small): shoptlf.com/Naomi
(Discount Code: "TLF-NAOMIKONG")
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.
Beginner Full Body Workout at the Gym:
Warm-Up: Stairmaster | 5-15 minutes
1) Leg Press | 3x12
2) Seated Cable Rows | 3x12
3) Pectoral Fly Machine | 3x12
Cool-Down: Treadmill | 5-10 minutes
You can also take screenshots of the workout diagrams included in the video right before the workout begins & at the end of the video.
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Cute Workout Clothes: shoptlf.com/Naomi
(Discount Code: "TLF-NAOMIKONG")
Bodybuilding supplements: goto.bodybuilding.com/rNqBR
Etra Liquid Chalk: www.etrastrong.com/
(Discount code: "naomi10")
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BEGINNER FULL BODY GYM WORKOUT | • Beginner Full Body Gym...
BEGINNER ARM WORKOUT | • BEGINNER ARM WORKOUT |...
BEGINNER UPPER BODY WORKOUT | • Beginner Upper Body Gy...
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
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MUSIC PLAYLIST:
- Beyond the Horizon (SLCT Remix) | Loving Caliber, SLCT ft. Lauren Dunn
- Crazy for Love | Mondays
- Left in the Rain | Loving Caliber
- Pushing Away | Mindme ft. Heli
- Alpha & Omega | ELWIN
- Close My Eyes | Tape Machines ft. Jason Dering
- Believer | Tape Machines ft. Lvly
- Big Spoon | Roof ft Milva
#naomikong #naomikongfitness #fullbodyworkout
*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!

[@naomikong]

Let’s keep chasing these gainz! 💪🏼🔥 ❎Check the description for: - Full written workout - Links to other videos mentioned - Outfit details, link, & discount code Take a screenshot 📸 of the workout diagrams included right before & after the workout so you can easily take it with you to the gym! 👉🏼Feel free to make any adjustments to the workout as you need! Let’s make this a great week! ❤️

[@angrychickadee4456]

you're doing god's work girl!!

[@naomikong]

@@angrychickadee4456 Appreciate you, babe 🙏🏼

[@yumadjack]

I agree. Now I feel comfortable going to the gym and having a plan when I get there. I can also use this video for support while I am there. Now I don’t feel out of place. Thank you so much

[@rondezbidyadhar2532]

😊p😊

[@brendazamora1113]

I concur

[@MariaClara-yw7ob]

You’re the first person to ever make me feel comfortable in a gym. You seriously have no idea how much that means to me. I’m excited to go every time, because I don’t feel lost anymore.

[@naomikong]

Awh, so freakin proud of you, babe! Keep on conquering those fears and chasing those goals! You are amazing. Appreciate you. ❤️🙏🏼😘

[@jujum849]

I agree!

[@zanayia]

I second this ! Thank you Naomi!!

[@julianoel6196]

Me three!😊 thanks so much for your vids!

[@raqibatention2232]

I definitely agree because I can say the same!! Thanks naomi!

[@adricoronado623]

LOVE HOW YOU DONT FAST FORWARD OR SPEED UP. WE LOVE U

[@naomikong]

LYSM ❤️🙏🏼

[@reegansumares9769]

I love these vids. You actually make it beginner friendly. Others say it’s a “beginner” workout and the first exercise is 400 one handed pushups as a warm up. You actually make the workout seem fun, approachable and doable!

[@naomikong]

Thanks sm, Reegan! I appreciate it! ☺️🙏🏼

[@luciapaye-layleh4070]

Tomorrow is my first day at the gym and was confused on where to start until I came here. Glad I saw your previous beginners video. This place feels like home so I subscribed yall...

[@madraun]

i just went to the gym and did this and i actually feel really good- i’m excited to go again tomorrow! i’ve always been i intimidated by the gym because i’ve never known where to start or what machines to go to or how to use them, but this legitimately helped me. tysm

[@masteress]

its crazy how i feel so safe watching your videos. Your videos actually gives me motivation each time bc with others i always feel lost and get discouraged. Youre n angel 🥺❤️

[@ambs.86]

Hi! new subscriber here, thank you for not being like those snobby people who forget that they themselves were once beginners at the gym! Your videos give people like myself the confidence boost we need. Great content! ❤️💪🏽

[@raptory8729]

I feel so uncomfortable in the gym alone! Thank you for making these videos! They help so much and I dont feel so awkward on the machines anymore 😂❤️

[@Underratedbeautybydaniijanee]

Thank you!!! I’ve been needing a beginner routine to get started for the next 2-4 weeks.

[@natattack96]

I got a gym membership today, thanks to your videos! One of the reasons why I never joined a gym was because I felt like I'd look like an idiot 😅 but now I have a plan and I'm actually excited! Thank you!

[@YumiAwesomeCrayon]

these workouts are what gave me the confidence to try starting out on machines! my gym currently is not allowing free weights, and the machines always intimidated me. i love that you show yourself setting up the machine beforehand. thank you!

[@gabriellameattray9778]

I'm 16 and today was my first time going to the gym! It was so helpful, thank you!

[@chapakapa]

how is it going? i am thinking of joining the gym and im 16 as well. im so scared.

[@silvu_xd]

​@@chapakapa naaah dnt be jst get straight to it sweety, u will do it just don't care abt people & how they will see u 🤍✨

[@karenchiuhk885]

I am a full time online piano teachers in HK , while the pandemic period , I really didn't exercises very often at home and because my thyroid disease making my weight gain a lot in a sudden my motivation is all about my health , as my doctor's advice , I planned to do more sports and saw Naomi's video in one day , then I got more knowledge on how to use those equipment in gym and started to build up a healthy habit thanks so much for your sharing , Naomi ☺,it's really useful 💪💪

[@brittanykeen1802]

Just started Friday night & im excited to get a better understanding of my body & how it works....

[@itzybubbles6301]

Thank you for giving me confidence to try machines that I’ve been afraid try because I didn’t want to get judged for not knowing how to properly use! 💖

[@pictusexotica27]

I love that you’re posting more beginner vids just as I started working out in the gym! You’ve helped me feel more confident, and I still have a ton of work to do, but you’ve helped me actually believe I can do it 💜 xoxo

[@naomikong]

Yes, you’re a BOSS and you got this. 👏🏼 Keep on killin it, love. You’re amazing. Thank you. ❤️🙏🏼

[@stacyr4768]

These videos helped me from paying hundreds of dollars to a personal trainer

[@ravennewman2906]

I can finally use the weight machines without feeling overwhelmed or embarassed. I feel like I complete workO outs now. Thank you!

[@morgan0223]

woo I have crippling gym anxiety due to knowing NOTHING about gym equipment/exercises (I'm sure many here do ha), I've been making myself go almost everyday and have only tried the stairmaster and treadmill. After watching a few of your videos, I felt comfortable enough to approach the machines and was able to do this workout today! thank you

[@jocelynmunar8602]

I can’t thank you enough! These workout split made me feel better as a beginner at the gym. Thank you again ❤️🫶🏻

[@ashlynnwigenton4555]

I absolutely love how we can work out with you!!!

[@sonalychowdhury9589]

I recently joined a gym and was absolutely clueless. Thank God I found this video! Thank you so much from India 🥰

[@danielle976]

Randomly came across your video while scrolling. Couldn't have come at a better time. I recently joined a gym and due to pandemic haven't stepping into one in over a year. Now I know what to do. Thank you ❤

[@TopHatCaroline]

I just started going to the gym. I have asthma and scoliosis. I’ve been feeling like I am not doing enough while I am there to make a difference. But this make me so much more confident. Thank you

[@chowdhurymuhaislam7399]

i also...new bigenniar....feeling not doing enough😮

[@red18tre]

Naomi "The Machine" Kong. Consistently puts out high quality and informative videos. Keep up the great work! 🙌

[@naomikong]

TYSM 🙏🏼

[@samanthagonzalez6541]

Your videos helped me gain confidence to go to the gym alone 😊🙌🏼

[@07MiniStyle]

Thanks to your videos I feel like I will be ready to step my first day back into the gym tomorrow. Your video guidances makes me feel like I have a personal trainer. Thank youu so much for your content!!!

[@kerekesvanesa2620]

How is it goingg?:D

[@charliebrooker9461]

I’m going to the hun for the first time tomorrow and I’m so nervous 😬 thank you for your video. I’ll be doing this work out tomorrow for sure.... well trying to haha god bless you x

[@nsnsalsulaiman2492]

Thankyou very much Naomi i learn a lot from u .. before i don’t have confidence in the gym when i workout .. now I’m the queen of the gym 👑

[@naomikong]

Yes, sis! A queen you are! 🤩❤️🙌🏼

[@kirsten_marie]

I just found your channel, and I just want to say THANK YOU for these videos. They're free, easy to follow, and well made. Thank you thank you thank you!

[@tas9_4ha]

I’m new at gym & following this workout routine! It feels great 😊 Thank you 🙏

[@thisgirltoodope]

Girl you’re amazing!! This definitely help me with my workout plans!!

[@naomikong]

Appreciate you, Queen 🙏🏼😘

[@NoorAnomaly]

Thank you for this video! The fact that you only used 3 machines and showed that we don't have to spend 3 hours at the gym, made me feel like I can do it. I'm going to the gym tomorrow after work.

[@naomikong]

So happy to help! ☺️ & yes, you got this! 🙌🏼 Feel free to DM me on Instagram (@naomi.kong) if you have any questions about anything! 💕

[@jodieesherouse6607]

I'm so glad I found your channel. I'm 53 and just started strength training. You've been so helpful! Looking forward to more instruction!

[@naomikong]

So happy to help! ☺️ I have a ton more in my “step by step” playlist here on my channel. 🙌🏼

[@kakachiuchitake7509]

this helps so much thank you for the beginner workout videos!!’ pls do more full body

[@AndreaBmix2012]

Your follow along with me videos and has gotten me in the gym and working out. It’s like having a partner to workout with with. Before your videos I had no idea how to do reps.

[@naomikong]

You’re killin it, babe! Keep it up! 🤩🙌🏼

[@jacintatate]

Thankyou for another fantastic video! I'm learning so much!!

[@naomikong]

TYSM, love. ❤️🙏🏼

[@bellapalomino4343]

Absolutely love your videos!!!! Thank you for all your help!!

[@naomikong]

TYSM, babe! ❤️🙏🏼

[@areana523]

My first time going to gym and this helped me a lot, you are the best!

[@Tattoosandapples]

So thankful for you i love following along with your videos

[@aliceyang3076]

Thank you Naomi! Day 1 completed🎉

[@TWOPRISM]

I will definitely try this out on day 1 and will definitely do other workouts but this definitely will help me a lot.

[@kiarawoods3132]

Awesome vid! So informative! I’m on way to gym and this is going to be my workout 🏋🏾‍♀️

[@naomikong]

Hope you had a great workout! 💕

[@kayleecabe8381]

Today was the first day I went to the gym by myself! Because of you I felt so comfortable going. Thank you for these very detail videos!

[@dangdeionn]

Same today for me ❤️

[@itachisasuke7933]

Haven't seen the seated cable rows done like that before with the body bending forward. Usually, they tell you to keep you back straight and just pull but I will try this variation on the next occasion.

[@khinenin8225]

I’m try to look at videos how to use gym equipment for bigger im so lucky to find ur videos thank you so much I go to gym idk how to use machines I’m shy tho

[@camilamendezmarquez1479]

THANK YOU SO SO MUCH FOR THESE KIND OF VIDEOS YOU'RE A LIFE SAVER

[@naomikong]

LOVE YA, BABE ❤️🙏🏼

[@niharikalsr]

Hi Naomi. Thank you for such wonderful videos for beginners. I am going back to gym after 12 years and was very nervous. Personal coaching is so expensive. I loved your video as a great place to start. Do these exercises help in developing core strength because one of the instructors told me that before you go to machines you need to build core strength. Looking at your video i feel very confident that I can do it. But not sure about this instructor

[@graciekerr3137]

I feel so much more confident thank youuu

[@shinwalker5]

New subscriber here and I thoroughly enjoyed this workout excellent job looking forward to to more follow along content

[@ceciliaflores8479]

New follower here 👋🏻 thanks so much! I’ve been working out at home and finally got a new membership, this is a great workout can’t wait to try!

[@AntionetteClarke-wq7gf]

this is great my first ever gym workout im not lost at all thankyou

[@naomikong]

Yes, go and slay, babe! 🙌🏼💪🏼 If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕 www.naomikong.com

[@angelapittman3999]

Good gym workout - thank you, Naomi!

[@naomikong]

Thank you! 💕

[@rahmafroura3846]

You make gym look so easy thank you

[@naomikong]

It’s easier than it seems! 😘

[@theresatevis8264]

I live a ways a way from the gym, plus I've read that menopausal women should do 2 full body workouts a week. Should I just pick 2 and alternate them? Plus I just found you and want to learn from you. You make ladies feel comfortable.

[@user-co2ov7wf7z]

I have been following you and your video is really helpful

[@naomikong]

TYSM. ☺️ Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. 💕

[@TumiEdun]

Getting fomo from this haha, our gyms have been shut again in the UK until at least the 2nd of December! Back to the two 2.5kg/5lb dumbbells, 8kg kettlebell and resistance bands I have at home! I'm not a beginner though, but I like watching these for some inspiration

[@naomikong]

Hoping that you and your loved ones and everyone in the UK is doing okay all things considered. 😔❤️ Love that attitude and mindset! Keep on killin it even if it’s at home! 🙌🏼🔥

[@TumiEdun]

Naomi Kong all good here! Hope you guys are doing okay especially with the election going on 😊

[@tessblog3384]

so inspiring

[@rabm3983]

Hi...I'm new to your channel and I love it! Now about the seated cable row exercise shouldn't we keep our back straight? Cause I saw other trainers keeping it straight so I was little confused🤔

[@lenalee5516]

Thank you so much! Now i know what to do when i go to the gym 😭

[@naomikong]

So happy to help! Go get it, Lena! ❤️🙌🏼

[@Emily-zw9vh]

You’re the best. 💕

[@badgoddess5925]

THANK YOU!

[@andrewilson4279]

Super awesome video

[@sarahgutierrez5628]

Thank you 😅👍🏻💪🏻

[@kevinwilliams1083]

Thank you for this video. I am a beginner and was like where do I start.

[@naomikong]

Of course! Happy to help! 🙌🏼

[@priyapradhan8681]

thank you so much

[@madelinebauman8577]

Can you do both this workout and your other beginner workout the same time?

[@iunaya5429]

I really want to go to the gym but I'm afraid that I'll be bullied because I can't access the machines at the gym but after seeing your video I feel like I can do it.

[@ManpreetKaur-hv6by]

Hi watched your videos these are really nice and helpful can you please tell me some gym exercises for belly fitt

[@effahgideon848]

nice one.

[@gracearhin3749]

you're awesome!

[@naomikong]

Right back at you 🙏🏼

[@issy0613]

The gyms have just closed 😭😭😭 Edit: Would you ever do a video on your everyday makeup routine? Literally so beauts 😍

[@naomikong]

Stay safe, love! ❤️ You’re too kind, thank you! 🙏🏼 Def someday in the future! For now, I feel like I have an endless list of fitness content I want to get out first. 😅

[@adampetherick6266]

❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ thank you for taking the time to teach people how to use the equipment this is very educational I've been motel for 4 years I just want to say thank you❤❤❤❤❤ hope you do more videos like food prep shopping pre-planned meal breaking down the nutrition guide how to count calories how to weigh your food per item educational love it you're doing a good job❤❤❤❤❤❤❤❤❤❤❤❤❤ and I'm a new subscriber

[@ismia15]

Excusme Miss…can U teach how to used the mesin..n showed how to do on/off,n anything else.. Because I’m a new one to do in the big gym Thanks U..

[@305heat_]

Thx!

[@mari070680]

I get distracted by the loop. Each set is a loop of the first set.

[@jasontheworldisyours]

Great beginner workout

[@naomikong]

Thank you! ✨

[@mrmarshall9303]

Love it thx for the info

[@naomikong]

Thank you! 🙌🏼

[@leilacateee]

Hitting the gym today for the first time 💪

[@tashekaslaughter7697]

Went to the gym today and was lost I wanted to leave but I stayed

[@kelseyblake3168]

Your so cute and give me so much confidence to start working out I literally just ordered some cute workout clothes 💕

[@eshikapathoria6717]

Will doing only these exercises will help me loose some weight?

[@sarahdavila96]

You’re such a cutie! Thank u for this content!!!

[@Ashleyycordoba]

So should I do this everyday when I go to the gym or only once a week? Not sure how to use my days lol

[@slimesiita]

3-4 times a week :)

[@daffythangkhiew1286]

Can u suggest me what I should do for me very fit what excercise of gym I should concentrate

[@hernamar-uo8uf]

how often do we do this work out as beginners

[@redladybug9180]

I would love this but gyms in the U.K. have closed again due to second lock down 🥺🇬🇧😒

[@naomikong]

Hoping that things will go back to normal for you guys soon! 🙏🏼

[@circusactrice4829]

U know a different cool down whitout the treadmill? because I am the end dizzy from the treadmill

[@techylnk5605]

Can we do on period times workout it so ok to do on that time

[@dalalresh1975]

Leg press 6:53 Seated row 11:20 Pectoral fly 17:00

[@siyela3351]

My gym doesn't have a stairmaster. What other equipment can help with the same result?

[@shaymaaalqaysi9279]

So should I do this every day☺️

[@barbzcult]

have at least 1 or 2 rest days. you may be very motivated and think you will get faster results but your body needs rest after any time of workout💋!

[@renee499]

What would you do for leg press when ur gym doesn’t have that machine

[@F.Hosseini]

Thankyou

[@Susanatapias]

I need this same video, but for intermediate and pros :c pleeease!!

[@naomikong]

Check out my “Workouts” playlist ✨

[@Susanatapias]

@@naomikong omg thanks 😱🥰❤

[@madelynwest5033]

In between sets of leg press do you just hang out there sitting for 60 seconds ? Because in the clips obviously since they are repeating, you are putting the weights back on, but that’s not actually how you do it right?

[@cainsaint]

I don’t understand either 🥲 from what I can tell she takes a break but still does less intense excercises during the 60 seconds?🤔

[@abigaillll._]

yeah i think so

[@munimed]

How many times a week do you recommend full body workout for someone trying to loose weight ?😁

[@naomikong]

Just depends on your personal preference! 🤷🏻‍♀️ Some people do only full body workouts whereas other people don’t do any full body days at all. I always encourage people experiment with different workout splits to see what you enjoy doing best! At the end of the day, what works the best & will get you the results that you want is adapting a workout schedule/routine that you genuinely enjoy so that you can stick to it long-term. ☺️ As far as weight loss goes, in most cases, you can achieve weight loss on any kind of workout split/doing any kinds of workouts as long as you’re in a consistent caloric deficit! If you haven’t already watched my 12 Week Weight Loss Guide here on KZbin, I lay out a 12 week weight loss plan that you can follow that might be helpful for you. 😘

[@munimed]

@@naomikong thank you 💜

[@cretnotonic]

How can a gym this big be so empty? This is my dream when I go to the gym.

[@elliekitchener3339]

All depends what time you go 😊 there’s peak and off peak times. Peak times are normally 5pm-7:30pm ish, as that’s when most people finish work. You can probably ask the staff at your gym what the quietest times are there.

[@taehyungsbestie2091]

I'm 13 really want to go to gym I want to know if I could follow this video

[@kejsidulaj9113]

Is this also for fatloss??