BEGINNER STEP BY STEP TOTAL LOWER BODY WORKOUT | Full Workout Explained

Shop Oner Active here: oner.shop/naomikong
Wearing the Everyday Bandeau Bralette & Effortless Seamless Shorts, both in a size Medium, color Apricot Orange
Apply for my 1:1 Coaching: naomikong.com/
Hey, babes!
Today, we'll be doing a 30-minute total lower body workout at the gym. This workout will target your quads, glutes, and hamstrings.
Feel free to follow along with me throughout this video, take screenshots of the workout diagrams included right before and after the workout, or view the full written workout down below if you'd prefer to go at your own pace.
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TOTAL LOWER BODY:
1) Smith Machine Squats | 4x10 reps at 3 RIR
2) Smith Machine Split Squats | 4x10 reps/leg at 3 RIR
3) Leg Press | 4x10 reps at 3 RIR
4) Leg Extensions | 4x10 reps at 3 RIR
5) Hamstring Curls | 4x10 reps at 3 RIR
Full Lower Body Warm-Up Tutorial: • Do This Warm-Up Before...
RIR: "Reps In Reserve"
Example: Step Ups for 4 sets of 10 reps at 2 RIR = use a weight so that by the end of the 10 reps on one leg, you could only do 2 more reps and nothing more than that. If you could easily perform 3+ reps with good form, increase the weight.
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*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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Music Playlist:
(In same order as video)
Grow Apart | Mindme
Show Me Life | Siine ft. Frank Moody
Okay Being Me | Vicki Vox
City Girl | Flux Vortex
Lighting Up My Space | Mindme
Bad Love | waykap ft. Emmi
Ordinary Love | Vicki Vox
I’ve Had Enough | Snake City
angel in disguise | dasloe
Seven You | Vacancy ft. Mia Pfirrman
On Hold | Zorro
#NaomiKong #NaomiKongFitness #LegDay

[@naomikong]

✖️TOTAL LOWER BODY✖️ 1) Smith Machine Squats | 4x10 reps at 3 RIR 2) Smith Machine Split Squats | 4x10 reps/leg at 3 RIR 3) Leg Press | 4x10 reps at 3 RIR 4) Leg Extensions | 4x10 reps at 3 RIR 5) Hamstring Curls | 4x10 reps at 3 RIR 💕 Apply for my 1:1 Coaching: naomikong.com/ 🧡Outfit: Oner Active Everyday Bandeau Bralette & Effortless Seamless Shorts (Medium, Apricot Orange) 👉🏼Shop Oner Active here: oner.shop/naomikong Wearing the

[@FlavaFabez]

My first week at the gym, following your workouts 😁 thank you

[@aishaa4519]

Love your channel so helpful ❤

[@BaaBaaBriWi]

Just what I needed for my workout later this week. Thank you! ❤

[@naomikong]

Have a great workout! 🤩

[@allisonsanimals8648]

I just discovered your KZbin and website, thank you sooo much for helping out a beginner like myself! ❤ love that you live close-ish to me too (Omaha, NE girl!)

[@mercyvictoriamusonda439]

Thank you Naomi ❤❤

[@howareyou1999]

Thank you sooo much ❤

[@naomikong]

Happy to help! ☺️

[@ememu5102]

Hi Naomi! Been loving your videos I'm a new sub. Have used your breathing techniques vid, leg day vid and upper body vids this week as guides for my gym sessions this week so thank you very much 🙏🏾 just wondering if you do cardio days? couldn't see a video for cardio.

[@naomikong]

TYSM, babe. 🥰🙏🏼 I don’t usually do cardio days, if I include cardio it’s just short 15-30 minutes after my weightlifting sessions. ☺️ Ie: stairmaster, walking in the treadmill at at 10-15% incline, hiit session, etc.

[@ememu5102]

@@naomikong thank you naomi 🥰

[@Crashbandicoot-dc7qu]

Thank you so much ❤️❤️❤️❤️❤️

[@naomikong]

Thanks for stopping by! ☺️

[@raquela8266]

glad to watch your videos I do not know why after I am in the gym I get more pounds if I eat healthy,no sugar no flour I fast but I have two months I know could be the muscles but any cardio to lose this weight and I do I run in the treadmill and stair machine which i love it

[@munimed]

💜💜💜thank you

[@naomikong]

Thanks for stopping by, babe. 🥰

[@Abdullah.67H]

First Round: 1-Smith Machine Squats (4*12). 1:18 2 minute break 2-Smith Machine Split Squats (4*12). 10:10 2 minute break 3-Leg press (4*12). 3 minutes break Second Round: 1-Leg Extensions (4*12). 28:00 1 minute break 2-Hamstring Curls (4*12) 34:00

[@kajol5376]

Advanced workout please

[@Msyinett]

❤❤

[@naomikong]

Thanks for dropping by! ☺️

[@aishaa4519]

👍🏻

[@wintawinti5432]

How tall are you girl

[@naomikong]

5’3”