To whoever’s reading this I promise things are going to be fine it takes time, enjoy every minute of your life I wish you a good week ahead , good luck with everything you face this week !✅❤️🍀
@zariawilliams2634 Жыл бұрын
Thanks I needed this 😊😊
@bloomblue9751 Жыл бұрын
Thank you 😭
@lovergirl5333 Жыл бұрын
GOD bless u
@naomibaskerville8965 Жыл бұрын
Thank you ❤❤
@shmegann Жыл бұрын
thank you so much
@_.iridescencija._ Жыл бұрын
I am thinking of trying this so don't mind this comment haha- 3:30 Treadmill Warm Up 5:09 Another Warm up 9:14 Exercise 1 13:05 Exercise 2 18:24 Exercise 3 20:06 Exercise 4 22:36 Exercise 5 23:31 Exercise 6
@maryjacob88734 ай бұрын
We don't mind at all, it will be helpful to others too. So thank you on their behalf!!
@cheeny43 ай бұрын
So glad I came across this video. I’m fairly new to the gym and have been trying to find exercises that I can do to gain some muscle. Thanks so much I want to be consistent and try this
@dorothyjames7033 Жыл бұрын
planning your workout is so important, I used to go to the gym without a plan and honestly I saw no results. great tips
@bongegumede Жыл бұрын
Yes ma’am! ❤️
@cynthiacynthia2390 Жыл бұрын
Can you specify plan? I go to the gym and hit “legs” or something else’s, do I need more specific plan?
@cheeny43 ай бұрын
I can so relate I’m new the gym so coupled with nerves and feeling intimidated I have never really had a proper plan and I am so glad I came across this video
@ShayyButter Жыл бұрын
as someone who struggles with anxiety and depression, thank you so much for covering this! ive been going to the gym for years and I STILL get anxiety every time I walk in
@bongegumede Жыл бұрын
Gotchuuu❤️❤️
@Hannah-sr9tr Жыл бұрын
Im glad I’m not the only one. I haven’t been diagnosed for anxiety but I’m pretty sure I have some kind of anxiety. And I get so anxious walking into the gym. I have no clue what to do with myself while walking to the changing room as I feel like everyone’s staring at me
@bubba283 Жыл бұрын
@@bongegumede I wonder if this would work on me being a guy , I want a bubble butt , I know my boyfriend would like it for sure
@destinyvarnedoe4104 Жыл бұрын
Just wanted to say, as an autistic person it’s really helpful to have super detailed step by step instructions. Like the locker room step by step felt so reassuring to me. Thanks for putting this out there
@zoebugsie Жыл бұрын
don’t mind me
@zoebugsie Жыл бұрын
personal additional… seventh exercise - hip thrusts with weights 3x12 then hold until failure. eighth exercise - cable kickbacks 3x12
@zoebugsie Жыл бұрын
for extra!! ninth workout - 15 mins. on treadmill, lunges.
@MOMM42 ай бұрын
🙏🏾if you’re reading this…EVERY movement counts! Keep going.. you got this!
I don’t know whether to kiss you or kill you 😂 just finished the workout and although and I feel like death, I struggled but safe to say I found my leg day routine and I’ll keep pushing. Thank you so much for this and your vibe is so unmatched. Never stop being you sis 😘
@bongegumede Жыл бұрын
😂😂 but when we see those gaaaaains? You’ll love me even more babe 😂 thank you so much for using the workout mama❤️
@Ani_Does_It_All Жыл бұрын
Love the tips you give, the little motivational talks and the fact that you not only show us the workout but how to use the machines. This was very helpful and insightful 👏 👌.
@bongegumede Жыл бұрын
Thank you! 🥹❤️
@cheya2338 Жыл бұрын
Since my legs started shaking every time I squat, I was only able to complete the workout till 13:49. I'll have to try again another day because it aches so severely. As a beginner, I'm still unsure of the type of exercise I should do or anything about my diet, but one thing I did know was that this would be a long and difficult journey given my unhealthy weight for my age. This was a rollercoaster of feelings, but I'm glad I tried since I know it's better for my health, and I definitely won't give up just yet because I want my dream body.
@hueythexvi9 ай бұрын
How's your process so far?
@rileykennedy4273 Жыл бұрын
I want to start going to the gym so bad but I’m nervous about looking stupid not knowing how any equipment works so hopefully this helps!
@kyadillon175 Жыл бұрын
Same I’ve gotten a gym membership but the anxiety keeps me trapped in my house
@aishadavina4426 Жыл бұрын
Just hire a trainer that works for me
@shanettabloomfield47214 ай бұрын
My first day and am going by myself
@marie-louiseb4 ай бұрын
Just ask questions. There are some cool people there
@BeepBopyoureaHeepHop Жыл бұрын
muscle to mind connection is something i really struggle with bc i workout to cope with whatever i’m going through from that week. plus my mind runs a mile a second so today i’m going to practice muscle to mind!
@TwapunikwaNdikwetepo Жыл бұрын
Bettering lives, one body at a time. WOW.
@bongegumede Жыл бұрын
🥹❤️
@maryjacob88734 ай бұрын
I thoroughly enjoyed this video for its depth, and the aesthetic, and the truth in everything. I have been on and off for a very long time, but I think I have settled on what I will be working on whether upper or lower body, its the discipline I have to find again, and a schedule that I can stick with. Your video has definitely motivated me. so thank you for the upload.
@NurseBabe98 Жыл бұрын
the way you’ve easy slid your way into my top fav youtubers/fitness influencers 🥳
@bongegumede Жыл бұрын
🥺❤️
@alwandenawa948 Жыл бұрын
I'm so shocked that a girl like you would have gym anxiety. I would've assumed that this was your place. You have no idea how much you are helping girls like me. 💖
@bongegumede Жыл бұрын
Oh babe, it be like that sometimes! And it’s super normal. We just have to throw ourselves in the deep end and get that work ❤️❤️
@Itsmargaretta Жыл бұрын
This is so helpful! Found you a few weeks ago and it was just meant to be. Starting a healthier lifestyle and really want to commit to working on myself and was looking for direction and your channel is so helpful.
@user-bc6lc8pw9c13 күн бұрын
This is the best video I have seen today. Thank you
@unako.mjekula8 ай бұрын
I'm watching this a year later and I want to say THANK YOU!!!! 😩😩🙌🏽🙌🏽❤️❤️ I've been having anxiety with having my first day at gym, I've been trying to go for three days 😂 and after watching this I feel more confident, more sure of what I'll do when I get there. Thank you so much! ❤ **edit/update** I finished the workout! that hamstring exercise at the end?! yho! 😭 it was great though, I felt great after the workout, THANK YOU!!! 🥺🥺❤️❤️
@lebogangpheto Жыл бұрын
I loved this Bonge. I am beginner at gym. I have been working out at home for years so this definitely helps. I am going to try this workout tomorrow morning at gym. Please keep the gym workouts coming even if it's 30 to 40min long. Love you 😘
@bongegumede Жыл бұрын
Got you Lebo!! ❤️❤️
@Lushaax6 ай бұрын
I walked out the gym trembling THANK YOUU 💐💐
@Victoria-Vixen Жыл бұрын
You had me whip around back to the gym because of this. Also those GAINS, sheesh 🔥🔥👏🏼
@bongegumede Жыл бұрын
Tysm!! 🥹
@emiliieemiАй бұрын
it was my first day today and it was great!!
@Deletedded Жыл бұрын
Literally excited asf when you post you’re helping me get a fatty!!!
@bongegumede Жыл бұрын
We’re getting thiiiick by all means mama!! ❤️
@Deletedded Жыл бұрын
@@bongegumede ❤
@nickimattews3469 Жыл бұрын
Love that your background music included migos❤️ R.I.P Takeoff💓🕊
@timothyespinoza5051 Жыл бұрын
When I can't cause time or something's come up 95% I will drop n do a few minute workout right where I stand! And again before bed! Before I miss a day I wasn't trying to miss lol I been at the hospital with my mom 48hours n already workout 3times here! Just because I'm not home or at gym don't mean I can't get it in anywhere anytime! A while back i would workout through work when things r going slow and a lil bit on lunch! Cause it's always on my mind! Loved this video ✨💋🤌🏾🔥😤👑👑👑
@tiffanysquire3838 Жыл бұрын
Thank you for this video. I just started going to the gym and trying to tone my body but wasn’t too sure what type of exercises to do. This helped a lot. Had already been doing some of these exercises but will add in the other ones as well.
@angeliinascarlett Жыл бұрын
Thank you so so much for this video , I’ve been wanting to go to the gym for so long and just never knew where to start. This gave me an idea of where to begin!!!
@abigailtendo8927 Жыл бұрын
Excciitteeddd ! Been waiting all day 😊
@bongegumede Жыл бұрын
Thank you for being patient 🫶🏾🫶🏾❤️
@theresachigaga9722 Жыл бұрын
Loving the content, Bonge! Please, do a real time work out where we can follow along with you. Even just a 30 minute workout would be nice!!!
@bongegumede Жыл бұрын
I’ll definitely do one soon 🤞🏾
@lucillewiid547610 ай бұрын
Bonge, love your channel girl!! Your comments is like so funny and spot-on and I can hear you in my head while working out! This is excellent, thank you and keep going ❤🔥
@gwen.xo_ Жыл бұрын
My gym anxiety and self esteem is so bad I wear a mask 😮💨. So happy to hear ppl talk about this 🥲
@bongegumede Жыл бұрын
I did that too for the longest time
@tshiamolekotoko Жыл бұрын
the coolest human being evaaa 😮💨🔥!
@bongegumede Жыл бұрын
🥹❤️
@tyrabriggs667711 ай бұрын
I’m so happy I found you! You have explained everything so easily to me and compared to other KZbin channels they didn’t explain it properly the way how it would easy for me to have a better understanding on tips and techniques in the gym and I appreciate you for that!!
@makaylaw877117 күн бұрын
Starting this today!! Thank you so much for the tips and walkthrough:)
@hrosikhrosik9306 Жыл бұрын
This is the first video that really helped me!
@mslailamay Жыл бұрын
I kept refreshing KZbin every time waiting on you to post😭 yesssss!
@bongegumede Жыл бұрын
Aww babes 🥹🥹🥹
@neish9520 Жыл бұрын
Greetings!👋🏾Great video. While I don’t have issues w/ depression or anxiety, I do deal with laterally torn meniscus in both knees from military service. This makes jump jacks, squats, etc not a feasible option-at least not right now. I say “not right now” ‘cuz I’ve been intentional about ‘mending’ them and getting them stronger and more supportive, as best I can with independent research, a keen mindset and doing certain exercises AND dry skin brushing! I need to feel supported!😂 Anyway, I mention all that to say, please consider creating a video for those of us with knee or lower back issues, please. Thank you lovely.🥰
@HabibaCarter Жыл бұрын
Your videos are God sent thanks for sharing your knowledge /experience 🙏🏾
@bongegumede Жыл бұрын
Always a pleasure babes❤️
@September7bride Жыл бұрын
Sis, my whole workout goes left if I don't have my music. That gym is nice!!!
@bongegumede Жыл бұрын
Thank youuuu
@marshmallowbby10 ай бұрын
I used to have so much fun with my old workout buddy. I met her at the gym and we always worked out together. I moved and we lost touch, I feel so anxious and alone in my new gym. This video helped me rebuild some of my courage 🫶
@larissajohnson5307 Жыл бұрын
I really like listening to music but now I will be needing assistance because it’s my first day at the gym. Imagine coming in as a boss, with headsets on and then every after some minutes your requesting for assistance 😂
@delilahkidane74948 ай бұрын
you the shit gurl!! I love your channel obvi, but let me say why, number 1 your personality is top tier easy to follow and you give gems every other sentence :) thank you for helping grow my muscles the correct way and empowering me through knowledge its quiet frankly the best gift to receive ever!
@ABIGAILAMANOR-9 ай бұрын
Thank you sis I’ve never been to a gym before I see you showing me how to make without background people I’m so happy with your ideas and I’ll show the visit the gym to stick to my size I have a big upper body and my lower body is very smart thank you for sharing your idea I just saw your video today and I’m interested and I’m very happy to meet
@Coffee.and.antibiotics Жыл бұрын
Sis I LOVE you and this channel. I would be pretty complete if we were workout buddies❤️
@littlemisswatchesyt Жыл бұрын
i neeeded this, i was thinking of going to the gym tonight! .. even tho i’m eating chips and drinking coke LMAO
@bongegumede Жыл бұрын
🤣let’s go get that werkkkkk
@lifewithlaniDUH Жыл бұрын
Headed to the gym right now! Thank you for thissssss!
@rye1221 Жыл бұрын
hey, thank you so much for this video! im so confident to start in the gym again
@andysilver9642 Жыл бұрын
Gym gives me so much anxiety that i joined for months but went just twice😢😅 Im trying to push myself, thanks for the video!
@paigequeenb8257 Жыл бұрын
Here I was told that zoning out others in the gym was a bad idea because you can't hear how loud your slamming things. That is disturbs everyone's work out and was bad gym etiquette... I am new but that made sense to me.
@liyemaka-siphiwo1266 Жыл бұрын
Thank you so much Bonge for this. Your tiktok and youtube videos really inspire me to keep pushing. ❤
@bongegumede Жыл бұрын
🥺❤️❤️
@pvlnan0000 Жыл бұрын
i love you u are the best this motivates me so much
@bongegumede Жыл бұрын
🥺❤️
@nondumisokhanyile600 Жыл бұрын
Thank you Bonge ❤
@bongegumede Жыл бұрын
🫶🏾❤️
@littlemissbookfeen Жыл бұрын
MY NEW WORK OUT VID I LOVE YOUUU
@sarahortes434 Жыл бұрын
i just started working out and i’ve been binge watching your channel lol, thank you for doing what you do ! 🤎
@bongegumede Жыл бұрын
So proud of your for starting mama!!❤️
@rain7266 Жыл бұрын
3:15 warmup 9:36 legs 12:00 legs 15:00 legs 19:17 legs 20:20 legs 22:46 legs 24:00 ?
@ZannieKakesz Жыл бұрын
Your music choices are always 🔥🔥 & I love your videos. Glad I came across your channel
@bongegumede Жыл бұрын
Thank youuuu
@AndileMM6084 ай бұрын
I’ve been contemplating starting gym but I have an anxiety of giving up and not know where to start 😢😢😂
@embiw4994 Жыл бұрын
how frequently are you supposed to up the intensity?? do you do more reps every few weeks or add heavier weights or both? Kind of Confued on that part. I love your vidoes by the way ❤
@brittinihamilton884610 ай бұрын
So easy to follow and affective!! Thank you!
@spongefun Жыл бұрын
Everybody is different. I’m 5 ft so with my short stubby legs and unhealthiness atm 4.0 is a regular jog while speed 5.0 is a run almost a sprint. I put it on 3.5 and incline a little and I’m forced to lightly jog already at that point so 4.0 or 5.0 is halfway sprinting for me.
@amandapatton404 Жыл бұрын
do you have a spotify playlist you workout to? love the music you have playing over your vids if it's anything similar to that!
@bongegumede Жыл бұрын
I will put it all together and share the playlist 💕
@amandapatton404 Жыл бұрын
Thank youuuu❤ love your content, you’ve simplified an overwhelming /intimidating place so so grateful
@tebogomabuela1753 Жыл бұрын
Thank you so much just started gym ❤this will help me
@timothyespinoza5051 Жыл бұрын
Woohoo HAMSTRINGS!!!😤🔥🔥🔥🔥🔥💋🤌🏾✨🌝😎😄😄😁😁😁
@chideraaejikeme2762 Жыл бұрын
Thanks a lot for this video. I learnt a lot, please can you make a video for exercises to do when you are trying to lose weight and also gain muscle
@Itsmargaretta Жыл бұрын
Ooooo omgggoshh lol just got back from the gym and did this workout! LOVED IT!!!
@raghadassim6621 Жыл бұрын
Am crying ur so nice i love u and thank you for this cute and perfect video..ur sooo nice and pretty luv uuuuu
@SunsetsNIceream Жыл бұрын
Thank you for this . 🌸
@ericheart1198 Жыл бұрын
I have the same foot stance lol. When I placed my feet parallel it feels unnatural.
@bongegumede Жыл бұрын
Yesssss
@ericheart1198 Жыл бұрын
@@bongegumede 😘
@rayshellekeyes7974 Жыл бұрын
I’m starting the gym really soon and I wanted to know is this a beginner friendly workout? Also I love how informative and inspirational it is❤️👏🏽
@FlourishGold-nb7qf4 ай бұрын
I looooove your videos😣♥️
@ndabasibanda Жыл бұрын
Wow! Wonderful tips . Well-explained and well-executed. Keep it up!!
@layfitcoach Жыл бұрын
loved it ! I subscribed to your channel. Thanks for your tips.
@Ami_Hime Жыл бұрын
I know I weren't the only one twerking during this video 🤦🏾♀️🤣
@Victoria-Vixen Жыл бұрын
Girl same 🤚😭
@bongegumede Жыл бұрын
🤣🤣I was too!
@lzsego9 ай бұрын
cant believe you're using the surround sound song a year before it blew up lol
@kiyokoshimizu82198 ай бұрын
Frrr lol everyone got it from her
@Finding_Kourtni Жыл бұрын
Fav! ❤️
@bongegumede Жыл бұрын
🫶🏾🫶🏾🥺
@chriszeldabooysen9426 Жыл бұрын
Definitely a new subscriber ❤️😊
@BeautyByV10 ай бұрын
Ty for sharing your knowledge with us
@sydneymcmillian26 күн бұрын
I feel you I want to start a Pilates fitness journey tho by avoiding squats and lundges I don’t want my legs to be big especially not my quads tho. I like the gym however
@lekeshapoole3284 Жыл бұрын
Awwwww shit this music hitting hard..... I absolutely love these beats 🙏❤❤❤❤❤❤❤❤
@tiffyb364 Жыл бұрын
Watching this while at the gym with my husband he know WTF he’s doing and Im pretending like your my gym sis rn 😭😭😭
@tatyana6483 Жыл бұрын
Where can I find your workout playlist? I LOVE IT!!
@Jurnee2me Жыл бұрын
New subbie, I love your content 😊
@OnneileMoriri10 ай бұрын
Been watching your videos and I'm so happy to have found your channel 😊 thanks for sharing your knowledge with us Bonge❤
@sethuurasana7661 Жыл бұрын
Just recently came across your channel, subscribed within a second!! love your content,❤❤
@bongegumede Жыл бұрын
I appreciate youuuu
@christalyu635 Жыл бұрын
Thank you girl!! This is the video I needed!! I haven’t even watched it yet but I’m ready lol
@bongegumede Жыл бұрын
🥹🤎🙏🏾
@Ofentse.PАй бұрын
Thank you❤
@jadanelson4355 Жыл бұрын
Hi I’m new to your channel! I was looking for workouts to help me at the gym and came across your page and these videos are so helpful! I just wanted to ask how heavy are your weights in this video?
@kerrydennis104 Жыл бұрын
Wow! Just found you and I'm impressed! Do you have an upper body training session 💪🏼
@aderoprescott4461 Жыл бұрын
Hi 👋🏾 so how do you determine what routines you’ll do daily?
@bongegumede Жыл бұрын
Hi!! I’m on a 8 week program at the moment and that’s how I know what I’m training ❤️
@TrudyTalee11 ай бұрын
In interested in knowing why you didn’t stretch first then warm up ?
@jasontoddred57949 ай бұрын
Amazing your videos Bonge Gumede you did great job amazing your work out 🏋️♀️ super muscle 💪 strong team work also I do enjoy it and happy Monday & happy holidays you too enjoy your day weekend have fun with your family everybody who loves you too 👸🏾🎊🥳🥳🎉👏🙌🥹👼🏾👩🏾❤️❤️❤️
@rosalis2010 Жыл бұрын
How do I create a workout plan/program for myself? I’m 5’1, 125 lbs. I’ve been working out in my living room but I’m ready to get those gains in the gym. 🍑 Obsessed with your channel!
@gogginsmillicent6 Жыл бұрын
Thank you for these tips! What headphones do you have???
@karimahmahdiyyah5231 Жыл бұрын
Love your headphones, may you please drop the link? Thank you 🙏🏾
@indiadavis5154 Жыл бұрын
❤
@MotiA. Жыл бұрын
Hi! Love your videos! Question- do you do serious cardio, like HIIT, Tabata, or just have cardio days in general? Might have missed the video, but I noticed a lot of your workouts were anaerobic/strength. Just curious. Thanks!
@bongegumede Жыл бұрын
I do have a video on that on the channel ❤️
@albaimussa Жыл бұрын
My knees hurt while doing some of these exercises that deal with squat, do I have bad knees 😢