FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM

[@kyronjadepreddy4964]

for anybody else watching… do NOT let you anxiety and fear consume you! everyone has started somewhere.. just GO for it!

[@as.b1739]

Gahhh im signing up tmr as of now my anxiety has been peaking

[@naomikong]

LOVE the encouragement! Thank you! ❤️🙌🏼

[@saraisanchez5250]

thanks girl, remembering that to finally get myself to use the Smith Machine. watching ALL her videos on it so that i can just go for it !

[@driftingbrandonc.6480]

Two buff ass dudes beside me while I bench press an empty bar was kinda awkward but I’m gonna get to where they are eventually!

[@Starlovejax]

I needed this cuz I immediately thought about the reality of going to the gym around people and having to just start and figure it out

[@nooralamery6383]

I've always been the girl who signs up to the gym, goes the first two days, runs 10 minutes on the treadmill. freaks out and goes home and pays the subscription for an entire year. You have no idea how much your videos have helped me get in shape and LOVE going to the gym and actually be confident and love my body even more, especially that I have been suffering from depression for a while. Working out started making me gain more mental clarity. THANK YOU

[@Offwiththefaries]

Same!

[@naomikong]

So so proud of you, babe! Keep on killin it and showing up! Sending you sm love. 🥰❤️🙏🏼😘

[@elizabethlawson5591]

For a while I stop following but I'm back to it again I need all the luck

[@naomikong]

@@elizabethlawson5591 wishing you the best of luck! ✨

[@elizabethlawson5591]

Thank you... can't afford a pt so keep watching videos to help me out,

[@i.rail.straggots2605]

video actually starts at 16:05

[@hb7021]

Literally the longest ad I’ve ever seen

[@alexisguilbault1752]

Thank you!

[@caresssmith1612]

Thank you because i was pissed

[@kiwi-m2t]

that was an infomercial not an ad omg

[@sharonsabino8939]

thank you

[@Neha-xl4nf]

day 1: stair master 5 min leg press 12 reps seated cable row (sit back straight, push elbows far behind u for good form) arm press 5 min walking as cooldown day 2: pulldowns 12 reps x 4 sets chest press 12 reps x 4 sets (push out & exhale, bring in & inhale) overhead press machine 12 x 4 (exhale pushing up, inhale lowering down) biceps curl 12 x 4 triceps extensions (inhale as you bring handles toward your face) Day 3: treadmill warm up leg press 15 reps x 3 leg extension leg curl machine hip abductions treadmill 5 min cooldown

[@justdanie7613]

Thank you

[@therealskye3502]

thank youuuuuu

[@Dee-Hendricks]

God I love you ❤️ lol

[@utkurjonulmasov7073]

@@Dee-Hendricks do i repeat this for a hole weak

[@kelsybobelsy]

You're an angel for this lol

[@Teganwinters1]

Omg 16mins of talking about protein powder jeez

[@emilynewsom8750]

You weren’t joking 😬

[@paulina222]

RIGHT?

[@trippie_vanessa7063]

I skipped

[@alokabhatt4871]

Omg I skipped right after I read your comment. You weren't kidding

[@Deletingthishere]

Literally not even wanting to finish watching simply because of that. 🙄

[@beckyherron8679]

yessss this is exactly what I needed I’ve been going to the gym for 3 weeks now and I was starting to feel lost just going and not knowing what to do, thank you! 🥰

[@naomikong]

Always gotchu 😘

[@Vicbjk]

How do the reps work, do you finish all the exercises one and go for the second rep or just do them all 3 reps before moving to next machine ? 👀

[@bidishagoswami7131]

You did promotions for 16 mins!!!! Wth

[@AngelikaGinzburgGurov]

not okay

[@bea5292]

I’m too young to go to the gym, but my school has a gym that we are allowed to use at lunch times. I have always really enjoyed exercise, and always wanted to go in the gym. So yeah im rlly excited.

[@sean.momentum]

That's great, and how have you found doing these workouts at the school gym?

[@marcelaperez4126]

I have ADHD so my anxiety is through the roof when it comes to gym stuff and I get bored easily on the treadmill. So I’m so thank full that your workouts vary in machines!!! So stoked to start right now!!! I’m omw to the gym!

[@naomikong]

Awh, hope you had a great workout! ❤️❤️

[@marcelaperez4126]

@@naomikong I did and it was so much fun!!! Thank you for your amazing content!!!!

[@laurenm4004]

I bought a gym membership today! I’m planning on going tomorrow after classes and swim in the pool. I used to be a competitive swimmer when I was younger and I want to jump back into it. The past year I’ve been struggling with severe depression, anxiety, and self harm. I really want to bounce myself back this time and come out stronger than ever. I recently found your channel and although I’m not quite ready to do weights or dry land workouts I’m definitely using your videos to study and prepare myself for when I feel ready to!

[@ashlee9776]

I wish u luck!

[@naomikong]

So proud of how far you’ve come, babe! Keep on killin it. You’re doing amazing. ❤️🙌🏼👏🏼

[@kayceelynedoria5877]

Today was my first day at the gym and did your day 1 workout! I was super nervous to look for the machines but I got it down. Trying day 2 on Wednesday :)

[@naomikong]

So dang proud of you! 😩🙌🏼

[@lindsey.quinn89]

Naomi, you are amazing! These videos are better than a lot of guides I've seen that you have to pay for! You're such a gem and totally underrated! 💛

[@naomikong]

Love ya sm, babe! 😫❤️🙏🏼

[@amyhernandez3971]

The actual video starts at 16 mins

[@EllieCantWhistle]

Omg thank you! I kept skipping and the ad wouldn’t end!!

[@LauraAdamsRodriguez]

You are literally a lifesaver, I would be completely lost at the gym without these videos!

[@sean.momentum]

Amazing, how long have you been following Naomi's workouts for?

[@LauraAdamsRodriguez]

​@@sean.momentum Right when I started going to the gym, so like 3 weeks now!

[@sean.momentum]

@@LauraAdamsRodriguez amazinggg!! Keep it up!!

[@kylaparis5394]

I’m actually really excited to give this a try because I always get nervous using weights and squat racks so I retreat to the machines. I feel like I’ll definitely be comfortable doing this and it’s not too much per day! Thank you!!!

[@brisamartinez1]

Yesss i go alone and am so scared to use the squat rack 😮‍💨

[@fabianapuentes1733]

Naomi, you seem like such a nice person and your videos are soo helpful!! You deserve so much more subs

[@naomikong]

Lysm. Thank you, babe. 😭❤️🙏🏼

[@nicole_gemmell]

My friends and I do your 8 minute ab exercise together in the gym, love your videos, this has gave a few ideas on how to spice up my workout so I don't get bored, thank you gal, you're the best 💜

[@naomikong]

Awh, you guys are the best! Thank you sm. 🥰🙏🏼😘

[@naomikong]

✨Use my link glnk.io/zn33/naomi-kong for $15 off your first month of Gainful's subscription! Thanks for stopping by, loves! 💕 ❎Make sure to check the description for - Time stamps for each day - The full written workouts - Links to follow-along versions of each workout

[@ReneeKemmy]

Advice..... start at 16:00. The first quarter hour is an ad about some powder stuff

[@luvmeany]

I've had a gym membership that I haven't used since last year. I don't mind working out, but I have no appetite, and don't eat very often, which makes me afraid I might do more harm than good at the gym burning energy I already don't have. I've really challenged myself to eat more so I can start a workout routine, and I think today's gonna by my first day! I think I'll use these routines for my first couple of weeks and see how I'm feeling. Wish me luck!

[@mogsonmushrooms]

Omg I watched your videos on how to use equipment and when I see other newbies struggling on machines I tell them about you. All the machines you showed in this video I use every visit.The only thing I add is the adominal crunch and the one for calves. I didn't even know I was doing this right, apparently I been doing a good workout. I even start with stair climber because I have a love/hate relationship with it and want it out of the way.

[@naomikong]

😭 lysm, babe. Thank you for you love and support! Keep on killin it! ❤️🙌🏼

[@sollopez8211]

felt confident after watching your how to use gym equipment video & was able to start this without being nervous, video titles are a little confusing 😅

[@krebzzzz]

Naomi, thank you SO MUCH!! Been following your videos since I started going to the gym a few months ago. Love from Italy ♥

[@naomikong]

Sending love back! 💓💓

[@poppy-sy1pl]

this video gave me the push I needed to actually get a gym membership. i’m recovering from depression at the moment and it’s hard to take care of myself, but this makes me feel less afraid :)

[@naomikong]

So proud of you! Hope this is the start of a beautiful new beginning for you. ❤️🙌🏼

[@poppy-sy1pl]

@@naomikong thankyou :)

[@leticiaamorim236]

60% of the video is advertisement… (??)

[@AngelTrazo]

I love these beginner friendly workouts! I’m so inspired to try out new machines because of your mini-tutorials, Naomi!

[@naomikong]

TYSM, Angel! 😘

[@mooneynoor957]

Is it just me but I find her such an amazing help especially since I just started my journey to lose 20 pounds. I know it’s a challenge but I feel like with her it’ll be so much easier. Later when I get better I am planning to do them twice and try to push myself to my limits. Thank you for helping me start my exciting journey!!

[@shaikhaam2517]

hello! I want to ask how's your progress? and if any difference you've seen

[@kayonf9094]

This video means more to me than you’ll ever know. I’ve been looking for a video like this that shows me exactly what to do when I go to the gym for so long and this is exactly what I need. Thank you so much ❤️

[@ultimategleelover1]

I've recently started going to the gym because it's getting too cold to walk outside, and my therapist wants me to get out a couple times a week. But I don't wanna pay for a membership just to walk the treadmill, so I might as well do something while I'm there. So here I am.

[@TheGhadaelarbash]

Yesssss....I love everything you do for us! Could you do more of the 6 weeks challenge follow along for after we finished with the beginner challenge.

[@naomikong]

Appreciate you, thank you! ❤️🙏🏼 My A Level Up workout guide on my website (linked in the description) is a PERFECT next step! 🙌🏼

[@emilyr8668]

im going to do this this week! i think im going to add in one day of hiit training just because i will have lots of free time this week... thank you for these guides, they're great for inspiration!

[@naomikong]

Love that you’re tailoring it to your needs! Keep on killin it! 🤩🙌🏼

[@pockybunn]

Thank you so much for these work outs Naomi! I started going to the gym 3 weeks ago and have been following your videos every week 🥰

[@naomikong]

Awh, you’re the best, babe! Appreciate you! 😫🙏🏼

[@blossomglowaj638]

have u seen results?

[@cs687]

I just love your channel. Your energy! Please, never stop posting videos.

[@naomikong]

Love you. Appreciate you. 😭❤️🙏🏼

[@Abbs_SJ]

Ok, didn’t love the add, but you were so helpful I subscribed. Thanks for the video!!

[@maciegatzki7646]

Thought the video was about workouts not protein 🤣

[@justinekim7801]

Thank you for these videos Naomi! Ive been going to the gym for some time now but only did cardio bc i was nervous to do weight training and scared to look "stupid" (esp with all the bulk guys in that section of the gym). I've started watching your videos and have started to incorporate weight training into my routines. I definitely still fumble but watching your videos gives me more confidence to test all the machines in my gym! I'm still a little nervous to do free weights or any of the machines that require me changing out the weights so ive been mostly using most of the machines you mentioned in this video. My goal is to move into your immediate routine once i get comfortable with all the beginner equipment for now~

[@naomikong]

So dang proud of you, babe! Love that conquering-your-fears mindset. 🤩🙌🏼 Keep on killin it, Justine! ❤️💪🏼

[@jasminebaar4640]

Workouts at 16:01

[@piggyharu9816]

Thnks bro,time saving

[@cocoacamille6631]

Watching your videos since I started the gym this week and it really helps and makes me feel confident! Thank you love 🥰🥰🥰

[@naomikong]

Sending you sm love & wishing you the best of luck! ❤️

[@PharmaGirl]

Day 1 Full Body: Stair master 5 minutes warmup 3 X 12 reps of leg press 3X12 seated cable ropes/ rowing machine 3X12 Pectoral Fly Cool Down: 5 Mins on treadmill walking Day 2 Upper Body: 3X12 Pull downs 4X12 Chest Press 4X12 Overhead chest press 4X12 Bicep Curls 4X12 Tricep Extensions Day 3 Lower Body: 5 Mins treadmill 3X15 Leg press 3X15 Leg extension machine 3X15 seated leg curl/ hamstring 3X15 Leg abductions Treadmill for 5mins

[@dayanamaldonado5876]

workout starts at 16:01

[@charleena2319]

Thank you so so much. This video is the exact programme i needed🙏🏽💜💜💜

[@naomikong]

Happy to help! ☺️

[@alva9690]

This is perfect! I’m a twiggy 16 year old girl 😂 short and desperate to gain some muscle ! Thanks :)

[@nadinalgharib]

The video starts 16:00

[@Kate-ul4bb]

never seen a 15 minute long ad before. first time for everything i guess

[@Vt91889]

Needed this girl i get so lost at the gym

[@naomikong]

Appreciate you 🙏🏼

[@izzysoopretty]

thank u sooo much , this changed my life

[@Offwiththefaries]

This really is SO helpful as a beginner. Thank you!

[@naomikong]

TYSM ☺️

[@feliciac.5981]

I need a shirt that says "In a perfect world there is no leg day". I hate, hate, HATE doing legs. I love your videos. Your creations are ones of the very few I watch multiple times over. I'm always worried about my form and your vids are so helpful.

[@naomikong]

LoL TYSM. I appreciate you! 🥰🙏🏼

[@amiraa737]

Love these videos! Honestly been so helpful thank you!

[@naomikong]

Thanks sm, babe! ☺️🙏🏼

[@marieadoarit3382]

Thanks because I’m feeling super anxious

[@SugarPlumMamas]

So happy to find something as a starter.

[@tabriadukes8438]

needed a weight loss / muscle gain workout . hopefullt I can get through it

[@Daalvara]

This may sound weird but the 60 secs wait time in between sets feels like an eternity and awkward. Any tips on what you do in passing time? So i don’t feel as anxious or like im people watching lol. Thanks, I really enjoy your videos and take every tip you give with me to the gym!

[@naomikong]

Everyone does something different! Many people just go on their phones (I’ll usually reply back to comments, etc.), other people walk around the gym during their rest time, some just stand around-no right or wrong! ✨

[@ellie284127]

Hey. Not sure if this is too late, but I usually stretch it out during those breaks!! If you’re working on your arms, stretch those limbs out!! Lol it gives you something to focus on that’s easy to do in place if you’re not a roamer. You can just keep your head down and stretch a bit, it’ll make you look less awkward and less like you’re just staring at ppl lol but also lookin at your phone is the easiest time breaker 👍

[@NixieNowel]

Drink some water and just look like Jr resting

[@djynavalentina]

this video is so helpful!!

[@naomikong]

TYSM ❤️

[@sarahcoraza9593]

A Aw I can’t wait to start my journey I’m going to be following this !!

[@umamahrehman3367]

Hi! I love your videos, but I can't find the 12 week step by step video for weight loss! Have you taken it down :)

[@noname-zv9ce]

So how many weeks can I do these workouts before switching up? And hwo should I organizse my workouts afterwards? Thank you so much.

[@naomikong]

I usually like to follow the same workouts for about 4 weeks, increasing reps/weights every week, before switching up the workouts. ☺️ Check out my other playlists for free 6-Week Workout Guides or my A Level Up Workout Guide on my website (linked in the description) for the perfect next step. 🙌🏼

[@noname-zv9ce]

@@naomikong thank you so much! Have an amazing day girl!

[@pamelahernandez9986]

This video helps thanks, ive been going with my friends and I’m clueless when it comes to the workouts and equipment so going I’ve only been dependent on the times and dates she able to go. Thank you

[@minto473]

Yall think this is a good 6 day split? Monday/ Thursday (Legs) Quads, Hamstring, Glutes: Leg Press (1st set) 8 reps (rest 2 min) (2 and 3rd set) 6 reps heavier weight x2 (4th Set) Lights 15 Reps Slowly Lying Leg Curl (1st set) 8 reps (rest 2 min) (2 and 3rd set) 6 reps heavier weight x2 (4th Set) Lights 15 Reps Slowly Leg extensions (1st set) 8 reps (rest 2 min) (2 and 3rd set) 6 reps heavier weight x2 (4th Set) Lights 15 Reps Slowly Single Leg Split Squat (1st set) 8 reps (rest 2 min) (2nd and 3rd set) 6 reps x2 heavier weight (4th set) 15 reps lighter weight Kettlebell Hip Thrust (4 sets) 15 reps each (rest 2 min each set) Calf Raises (4 sets) 15 reps each (90 sec rest) (3 second hold) Tuesday/Thursday (Push) Chest, Triceps and Delts: Incline press (3-4 sets) 8-10 reps (last reps till failure) Shoulder press (3-4 sets) 10-12 reps (last reps till failure) Flat Press (3-4 sets) 10-12 reps Lateral raises (4 sets) 10-12 reps till failure then Immediately switch to lighter weighte till failure Chest fly (3-4 sets) 8-10 reps Tricep extensions (3 sets) 15 reps each Overhead tricep extensions (4 sets) 10 reps each Skullcrushers (4 Sets) 8-12 Reps Wensday/Friday: (Pull) Back, Biceps: Pull ups & Lat Pull Downs (3-4 sets) 10-15 reps (till failure) Dumbell Bent Over Row (3-4 sets) 8-10 Reps Dumbell upright row (3-4 sets) 8-10 reps Dumbell Incline Bicep Curl (3-4 sets) 8-10 reps (till failure) Preacher Curl (3-4 sets) 8-10 reps EZ-Bar Curl (4 sets) 8-10 reps (rlly think abt everything) REPEAT

[@madenewministries]

Thank you so much for posting this!! Exactly what I needed to see. New sub here! ☺️🙏🏽

[@naomikong]

Appreciate you! 🙏🏼 (Just posted a new one, btw. 😉)

[@madenewministries]

@@naomikong awesome!!

[@EMSNCTV]

Gurl, I hope you got paid good for that 16 min sponsor post....💕

[@yvonnesoh136]

Where do I get the 12 weeks weight loss video?

[@madeline7524]

I didn't realize there were more than one types of leg press machines! The other day the one where you load up the weights on the bar was taken, so I decided to use the machine with the pin. It almost felt lighter and I went up to 200 lbs??? Would you say the weights are different on the machines with the pins?

[@Sunnystars111]

This was very helpful I’m going to the gym for the first time soon and I wanted to know what are some good things to do

[@cjs6778]

Do you bring your own cleaner and rag? Genuinely smart!

[@Atrayeeghs]

first 16 mins is sponsor talk..... start from 16:00

[@whateveridk999]

Video starts at 16:00 !!!

[@naomikong]

Time stamps in the description ✨

[@Thats_MarieHoney]

This helped me so much! Thank you!

[@naomikong]

TYSM ❤️

[@itzmandygal9621]

Workouts start at 16:00

[@clocreatesdiy]

Even talking about preworkout makes me feel light headed I can't handle it

[@diananovarth7125]

Thank you Naomi❤️

[@vanessai3770]

Hey! I really love these workouts, it got me back into the gym! You mentioned in the desc its not aimed for weight loss, but will doing this routine for a few weeks with a day off each week aid in overall weight loss and muscle gain?

[@Erin-ho8qu]

I thought you shaved your head for one second before realising your hair was just tied up haha you would look so good with a shaved head

[@bobbicooley9667]

Where on your page is the 12 week step by step weight loss guide?

[@katiepilarsh2997]

I can't find the video you reference in the description for weight loss. Is it still up and Im just having a hard time finding it?

[@TraceAndre]

Thank you so much for this ❤️❤️❤️❤️

[@naomikong]

Thanks for dropping by! 😘

[@lolobaokbah5760]

Does this help with losing weight or is it just to get familiar with gym equipment

[@jadegijsbersd6290]

Im just truing to go to the gym tomorrow calm down😭😭😂

[@blackbohemiangoddesss1531]

💕 love your videos!

[@naomikong]

TYSM 🥰🙏🏼

[@PBNelly45]

How do I modify workout since I have a neuroma on right foot? I just had stew cells injection and doctor I should not do any weight bearing on that foot.

[@a.a4974]

Skip to about 16minutes in…. Then she gets into the workout

[@sarahandtheuke9521]

So 15 minutes if this video was product placement. Wtf?

[@nikkid9757]

Hi Naomi any advice for someone that has knee pain that comes on and off..

[@hannahadams5743]

Could you explain more about creatine and b-alanine? I’ve heard different things about both and unsure to use a pre workout with those ingredients

[@j2ssica150]

i’m so nervous to do this i’m 16 and it’s my second time in a public gym! i’m gonna go in and be confident hopefully i get nervous to use the machines bevaude i’m scared people will judge me but yolo

[@angelicacandle003]

i’m going to start going to the gym are these workouts good for toning as well? i’m really new to this 😢

[@howarddodge772]

i love your ear rings

[@ob_18]

Great video as usual!

[@naomikong]

TYSM 🙏🏼

[@subsessed7732]

hi i had a question what exercise do i do if my gym doesn't have the bicep and tricep curl machine?

[@maripsi23]

Super helpful! Thanks!

[@naomikong]

Thank you! 😘

[@tamararachel3994]

Go to 16:03 for beginning of workout.

[@karlasolis9395]

I can’t find the 12 week step by step weight loss video:(

[@amandaj414]

Just to clarify you did say for the leg press start with just no weights to see how you do correct ? And then add weight if you are ready

[@naomikong]

Yes! If you’ve never done it before! 🙌🏼

[@julianaleyva2104]

im sorry i just started working out and this feel embarrassing to ask but why are there only 3 days instead of 7?

[@babysharkd00d00]

video starts at 16:02

[@dalalalmarri3221]

and then do i repeat day 1 on day 4 and day 2 for day 5 ...etc? does it work that way?

[@Herofood]

Quick question I notice you said that you do each day everyone other day for example MWF, but during the other days can we do core and butt on Tuesday , abd legs and back on Thursday?, these are just examples

[@leaghlynch2819]

16:00 is when the video starts

[@alyssaanne4500]

Okay but more than half the video was your sponsorship. I’m sorry. Skipped.

[@kevparkin4846]

61% of this video is an advert. 7% is an introduction. There's a little bit in there about the thing in the title of the video.