WEEK OF WORKOUTS | 4-Day BEGINNER Gym Split to Start Your Fitness Journey in 2024!

[@anonymousanonymous850]

thank you so much for blurring other people in the gym! Its honestly the most respectful thing to do and obvi you have great knowledge and content but the blurring aka the respect is what made me subscribe rn

[@tiffanydanes9367]

Agreed! I hate how it’s so normal to just include strangers’ faces. If I saw my face at the gym, on camera I would be so upset. Everyone should have control over what picture/video of them goes online.

[@Uchiha.Itachii]

true, in the gym we look the most ugly with our faces when we exercise so blurring faces should be a must HAHH

[@arceneaux66]

Yes. That’s the first thing I noticed. Very considerate.

[@maieverything6264]

Y❤❤😊❤❤

[@maieverything6264]

T

[@yeppifool6660]

For reference: Upper body * DB crossbody raises 4x10 3:16 * DB bench press 4x8 (lying down) 4:20 * DB shoulder press 4x8 (seat all the way up) 5:08 * Lateral raises 4x8 & DB skull crushers 4x10 6:20 7:07 * (Wall sit) hammer front raise 3x10 8:00 * Rope push downs 3x10 9:40

[@cappieie]

my savior

[@CantFindAUsername01]

Idk but your workouts come across as very honest? Like if you're struggling or thinking it's very difficult/challenging, you're not masking it or trying to act cool. I really appreciate that and hope that you can continue helping so many people

[@smbabyy1]

I've just joined the gym and as a plus size girl that struggles with anxiety especially in the gym, seeing you finding certain workouts difficult makes me feel a bit better. It makes me realise that you could be a beginner or 7 years in and there will always be some sortnof struggle, it's not suppose to be easy. I also appreciate how real your being about it all

[@yeppifool6660]

Lat pull down 4x10 22:28 Seated cable high row 4x10 per side 23:14 Narrow grip seated row 4x10 24:14 Isometric bicep curl 4x5,5,5,5 24:58 Bend over row (supinated grip) 4x10 26:05 Cross body hammer curls 4x10 per side 27:24

[@moshika2007]

Kris, could we have more week of workouts at home with dumbbells? Trying to save money by not going to the gym and working out at home instead. I religiously followed your week of workouts at home during the pandemic and would love to see an updated version!

[@Jandnekxknej]

Yesss

[@bellycurious]

Agree.

[@moomoo9973]

this.

[@MarinaErika]

Did you see any results from her at home videos??

[@KrisHui]

DEFINITELY! I still love my home workouts and will work on this next!!!

[@SavantPete]

The best advice I ever heard was "you have to be in shape to be in shape"

[@hanadhillon5881]

I’ve been following your other beginner split and it has helped me finally get into lifting after months of feeling confused and defeated in the gym. thank you for taking the time to create these amazing and accessible plans, all the work you put in is amazing and you’re having such a wonderful impact :). love your stuff!!

[@KrisHui]

That is incredible!! I am so happy to be part of your journey and am so glad to provide any sort of guidance in the gym. YOU ARE AMAZING! Keep up the great work!

[@DENAXMUA]

This is my first time watching your video and I love how real you are when mentioned after 7 years you still use the same weight for the push day. This video is refreshing and easy to follow. Especially how detailed and how informative each workout that you’re doing. I appreciate this do much! 😊

[@sophiegonz9893]

Thank you for not gatekeeping and providing the workout breakdown

[@yeppifool6660]

Leg press 4x10 12:15 Kas glute bridge 4x8 14:05 DB RDLS 4x10 15:20 Glute focused back extension 4x10-12 16:53 Deficit reverse lung 4x8 per leg 18:23

[@mirandalehman7682]

THANK YOU!! I’ve always been an exerciser but have never worked out my arms - the dumbbells and machines (and people) were so intimidating and I had no clue how to get a well rounded arm workout. I took you with me to the gym today and broke the barrier, and it felt so good! The way you explain the form and the movements is super understandable and approachable, and your comments of pain were so humanizing and helped me push through mine!! I’ll be back tomorrow for the next one!! Hope my arms look like yours someday 💪🏻

[@aaliyahtorres6970]

I’ve been using your week workouts for 3 weeks now and I’ve never been more consistent. For some reason I feel like your workouts hit harder and feel accomplishing. Thank you for these vids!!

[@ema3923]

have u seen results

[@leahl1904]

Thank u. I’m 55 and want to start weightlifting I stumbled on your video while sipping my coffee. I took note of everything you did and I will be using this workout❤❤

[@missterious9607]

I wish I could have someone like you in the gym. 😭 Literally eases my gym anxiety.

[@deborahbell6031]

Where have you been all my life? This is perfection!

[@griegBrew]

chill mom.

[@Darian--]

Sooo helpful to include how to use the machines that can look so confusing and foreign if they've never been seen/used before. Thank you! 😊

[@MAIS2]

I've been going to the gym since January but was losing motivation because I had absolutely no plan! I just started to follow this routine so thank you so much for giving me some motivation backkk ✌🏻🌝

[@nikylawb]

this is the exact gym split i’ve been searching for, thank you so much 😭

[@GIULI4994]

I really appreciate that you show when you're "struggling" with an exercise, I feel like people in these kind of videos only show perfect effortless no-sweat reps and it honestly looks so fake to me. Great video and great inspo for going to the gym again!!!! Thank you ❤

[@newgeens]

I just want to say, I've been going to the gym since the beginning of Feb, following your workout split, and it's been IMMENSELY helpful following a routine. It's kept me super consistent! And whenever I need to refresh on form and such, it's so easy to come back and watch. Thanks so much for making a beginner friendly routine!!

[@pacianegumbi9771]

Really love how you manifested becoming a fitness youtuber and how you're living in that manifestation and thriving. I've been here since your college days, happy to see your growth and how you keep pushing yourself. Love it for you

[@fsfs2778]

Kekw

[@Finnick13]

The "oh god..." "no..." "okay ye that's all..." are sooo MEEEEEEEEEE 😭😭😭 thank you for being so humble and relatable

[@jessicalambie4671]

I’m gonna do everything in those workouts expect for that weighted sit-up since I have absolutely no core strength right now 😂

[@zhuldyzaitzhan1199]

I’m hğ c hi gwig😂itf

[@baseball90242]

When do you have core strength

[@sy4759]

How is it going with the workouts? ☺️

[@jessicalambie4671]

@@sy4759 They’ve been ok I’ve pretty ok with going to the gym 3 days a week I can just never have the energy to do the full body day 🤣 Thank you for asking tho 😊

[@sy4759]

@jessicalambie4671 that is the same as me hahahha, full body is too much energy so I prefer strength training different parts each week hehe. So much easy :))) also I'm glad you are going well. Let's keep going with this!!! We got this okay? 😁😁😁

[@roxycauldwell544]

I started going to the gym in January, and my trainer gave me such a convoluted routine that it was a little deincentivising and overwhelming. Not to mention, most of the time consuming help is behind an expense. These moves are SO SIMPLE and perfect. Thank you.

[@viviandabbagh7454]

This is exactly what I’ve been needing because I wanna go to the gym but like I don’t know what to do when I get there Thankyou so much

[@p8735]

kris- you have been such an inspiration to me in my fitness journey!! i also played volleyball throughout middle school, HS, and still play intramurals in college (even tho i’m graduating this semester). i can’t say enough how much i appreciate your focus on holistic fitness and making it functional to fit into an active lifestyle! it also means a lot to see my body type represented because for a long time i felt like i didn’t belong in the gym because of my long/lean figure. seeing you embrace your body and take care of yourself has made me a lot kinder to my own and has helped me stop comparing so much 🩷 thank you!

[@norm9069]

I appreciate the full range of motion on all your dumbell pressing exercises. People, especially men hit the the heaviest dumbells they can half rep and then wonder why they're only getting half the benefits.

[@natalieo9248]

I hadn’t thought of breaking it up like that. I always just do arm days and leg days but I think I will try it your way. I’ve been looking for some variety in my workouts and this will really help. Thank you!

[@DarianPuckett]

thank you so much for this! i’ve been following this plan pretty religiously at gym and i finally feel like im not wasting my time

[@reiwasaru]

thank u so much ive been using this routine whenever i go to my school gym, now i got a gym membership and im gonna use this routine and change the workouts a lil, i feel much more confident and i feel like i know what im doing thanks to you

[@diahlaeubanks8817]

So lucky I found your beginners workout. I need the motivation

[@liinauzumaki]

discipline over motivation gurl

[@Godwill3]

thank you so much for blurring other people in the gym. Im still wearing my mask because so many ppl are filiming and they dont blur

[@katecarpe1665]

Dude, thank you! Something I’ve been wanting. I already go to the gym but am searching for more work outs and more organization. This helps!

[@deejohnson3885]

I just found your videos. So clear and easy to understand. No fuss and showing off like some other you tubers. Just excellent workout videos. Can’t wait to try these splits.

[@nadinelouise988]

its nice to see someone fit still show their vulnerability in some exercises its more realistic.

[@Hannah-iq6ki]

Fantastic video. Great form. Great workout. Audio and visuals were crisp and clear! Thank you 😊 💪🏽

[@imogencorrigan1718]

Just finished the push day with some sprints added on at the end. As a relative beginner, this is the best push day I've ever had! Thank you!

[@Medcursor]

Absolutely killing it! Your dedication to fitness is seriously motivating. Keep up the fantastic work and enjoy the incredible progress you're making. 💪

[@yamicharles]

thank you so much for this! i’ve been following this plan pretty religiously at gym and i finally feel like im not wasting my time 😭

[@mascara7757]

im so scared to use the bench cuz the benches and loose weights are by the mirror and the more experienced gym goers are there 😭💔

[@ninajones4473]

My worst fear in the gym. Could always do a shy girl and go to another area!!

[@dragonfly21ism]

I know it’s hard to believe this when your mind is telling you something different: no one is watching you, no one is keeping tabs on you, and no one is judging you unless you’re about to hurt yourself.

[@lilacfields]

@@dragonfly21ismik no one cares but i care 😭😭

[@ANAMATION5]

My first video of yours, and i loveeee your vibe! I am seriously considering joining the gym since I feel more confident I can start and keep a regimen. These are great intros !

[@cattingtons]

this is the most informative fitness video I have ever watched and i have watched A LOT.. THANK YOU

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@pdk9903]

This is amazing!!! Thank you! Heading to the gym tomorrow for the first time for weight training, excited now!😊😅

[@jamiekinneary]

I've always only done cardio and recently decided I wanted to build muscle. I was so scared to do any weight training because I had no idea how to start and was scared of people judging me. I have now been strength training for a couple of months and I am super happy with my routine. This video helped me get started and feel confident going into the gym! Thank you ❤

[@Madalyn.Berger]

I love week of workouts you are getting so strong keep going girl

[@Sheezal_Chauhary]

I wanna tell you that I was literally struggling a lot recently , Finding a new week sets of exercises but Damn thanks to you that you made it possible.. You are really a motivation to my gym routine girl!! For having our back and I will definitely not stop being motivated from you !! Lots of love and respect to you!!

[@CaptainVideo100]

Hi Kris, this is extremely helpful. Thank you so much for sharing this with us. This is helpful for those of us that are starting to workout and figure out what exercises we need to do.

[@DrQuindelJones]

Watched this video while incline walking on the treadmill and it was so motivating! And also incredibly well done! These week of workouts videos just keep getting better and better! I really appreciate all the effort you put into these videos (and your life) ♥️🥂

[@NourishNavigato]

The host's enthusiasm and encouragement throughout the video make it engaging and motivating for viewers to start their fitness journey in 2024. 🎉

[@ahomesteaddream]

You’re an excellent teacher. Thank you for sharing.

[@sandrakimbrough7611]

Starting this routine today. Thanks for the post

[@misskristenteaches]

Just came across your split videos an love them! Going to try this split but had a few questions. 1- What would be a good alternative for the glute focused back extension for at home? 2- What days are you doing these workouts on? 3- Do you include a rest/active rest in your routine? (personally Ive been doing ppl push-mon/thurs, pull-tues/friday and legs-wed/sat with an active rest on sunday)

[@Iamboredalways17]

I AM GOING TO START LIFTING WEIGHTS FOLLOWING THIS VIDEO. thanks for motivating me!! Didn't know where to start!!!!!!!

[@galatee2776]

Beginner at the gym and I’ve been following your split to get myself into it. Thank you 🙏🙏

[@enomismarie]

Thank you for making this beginner friendly with dumbbells🙏

[@walidwell2888]

Thank you for making this beginner friendly with dumbbells

[@JemlovesKpop]

Hi Kris, I was just watching your video even though I'm not really a beginner anymore. But I just wanna applaud you that you blurred the other people in the gym! Missing Krismas already!!

[@SydneyJFitness]

you look so good babe, thank you for all the work you put into this video!!

[@cappieie]

thank you so much, now i have confidence knowing what will i do in a day

[@duiedonga4321]

wow you look good! Your muscle mass is just perfect.

[@nxaoi]

omgg a content that i really need, i was really struggling during my first visits in gym (always ended up with treadmills), but this vid give me courage ;; thank u!

[@messagesfromanintrovert5630]

Wow, THANK YOU. I've been looking for a beginner gym 'tutorial' of sorts for a long time on KZbin with steps and advice on how to use the machines. I also just don't know what to focus on which stops me from going to the gym and instead, doing a minimal workout at home. The machines are so intimidating so you're step by step process with the leg press for example, is exactly what I was looking for! You made it sound super easy and accessible!

[@rxzlife]

arms: 1. DB cross body raises (underhand grip, raising your arms from beside your hips to 90 degrees) 2. DB bench press (lying flat, make sure youre holding them diagonal) 3. DB shoulder press (sitting up, lift DBs up and down to beside your face) 4. Lateral raises 5. DB skull crushes (lie flat, straighten your hands upwards, move your forearm down to beside your head) 6. seated hammer front raise (lifting straight up to 90 degrees) 7. tricep rope pushdowns

[@nekesa6429]

i got over my fears of going to the bench today and i tried double dumbell shoulder press for the first time today it was so wobbly and it wasn’t bc the weights were heavy 😭 God i was so confident i could do it too 😂😂 the main reason i didn’t attempt the flat dumbell chest press😭😭 next time i’ll attempt it

[@chubbiepeachie7301]

hi kris, youre such an inspiration, thankyou for a early video of 2024! can you please also do a vlog where you discuss about how you are consistent

[@avi1729]

LITERALLY SO HAPPY YOU MADE THIS THANK YOU

[@abiiigail333]

🔥🔥🔥🔥 Finally have the time to get consistent on a workout plan and this helped so much - thank you for this!!

[@tuckertech]

What shoes are those? They’re dope!

[@hw5932]

Even though I’m not a beginner in the gym I still found this super helpful! Gave me some new moves to try on my full body day!

[@kanthemani]

Thank you for this! Just starting my gym journey and I was always so nervous about using the machines or even a bench. I’m on the second week following this now and it’s been super helpful. Still a noob and watching every clip before doing the exercise haha and I am still nervous but really helped to get over the first hurdle. Hopefully I’ll see some results soon 😂

[@racquelsgarden]

I just did the push day and honestly- idk what took me so long (gym anxiety really-) but I accomplished it!! 💕

[@user-zg4dq6is5h]

Front/Lateral raise -2:32 - 2:42 1x10 reps (warm up) Banded mobility 2:49 - 3:00 5min (warm up) Db crossbody raises 3:05 - 3:54 4x10reps per side Db bench press - 4:02 - 4:45 4x8-10 reps Db shoulder press - 4:53 - 6:00 4x8-10 reps Lateral raises - 6:18 - 6:50 4x10 reps (superset) Db skull crushers 6:53 - 7:35 4x10 reps (superset) Sitted/ wall sit hammer front raise 7:39 - 9:00 3x10 reps per side Triceps (rope) pushdowns 9:11 - 10:20 3x10 reps

[@reallollabunny]

hei Kris! first-time viewer here. I've been a semi-regular gym-goer for months now but gym intimidation is still very real every time I do something new and for the first few times thereafter. I just wanted to share how proud of myself I felt when you shared your back & biceps day and it was pretty much exactly what I do on back days. I felt like I had gotten the hang of it and I now feel inspired to try your other three routines too and get more legs and core into my routine (yes, I've been defying the stereotypes about women and mostly training back and chest :D )

[@DeidraSchaub]

OOOO love this 4-day split! Been searching for ways to structure and went ahead and used this as a guide to create a program in my Caliber app for next week! I'm new to your channel and look forward to learning more from you!

[@ma.josielynsilapan9431]

Waaaaaaaaaaaaaaaaaaah ! Thank you so much for sharing ideas and key points to remember!

[@smriti_17]

Loved it gurlll❤

[@danielafriedman2474]

Please more week workouts for newbies! I use your routines a lot so helpful 🎉

[@tle90]

It's always good seeing these videos, they motivate me on my own journey! Thanks for the content Kris :)

[@kelliemaree8521]

Love this video slow and steady for me I might not even be able to do the reps but I can start and that’s better than nothing lol

[@mak_xx9456]

Thank you so much . Im a very new beginner, and had no idea where to start. Just finished your push day work out. Feeling confident for the rest of the week to follow througg woth the others .

[@seynabousy4401]

Thank you so much!! I just tried the leg day and I loved it, it's great and simple to follow.

[@kikigoodworth6888]

This video helped me a lot. I am confident to go to the gym.

[@mlcwildlifepr]

LOVE some of these workout moves - will be adding to globo gym days!

[@KellyCastillote]

Thank you for this! I followed this for the whole week! I will try to use it in the next weeks before watching and following it as well! It was easy to follow!

[@sieversky]

I absolutely love this video! Everything you did totally feels good to me, the way I would want to do workouts at the gym. Thank you so much for doing this video!

[@aheartbeatific]

Just discovered you and you’re a gem!

[@beatricedayang5745]

I follow a full body 2-3x a week. Work wonders for busy people, and for people who wants to do other activities in other days of the week.

[@misscooks601]

I’m so impressed at your strength ❤

[@celestinaalayo1440]

Please please please give a warm up & stretching video!!!

[@marccolomayt82094]

Let’s make it stronger this 2024 ❤

[@erinamarianty]

Thank you so so much for this, I'm having a problem managing my workout. This is perfect

[@kelly-mariestevens6238]

Thank you so much. This is so incredibly helpful. I’m just getting into the gym a lot more, I’ve always worked out at home or in a private one machine type space and this is an absolutely awesome gym routine ❤

[@watermelonwellington1479]

Great workouts. I really appreciate that you've blurred the other people in the gym 💙

[@hilmabjork7353]

not a beginner but feel like it when i’ve been out of the gym for a while… finally got back into the gym through this video! big thank you! would you be able to make a warm up video too for “beginners”?

[@bluelotusfox]

I am loving the workout so far! Curious about rest times in between sets....

[@tinetrine2084]

love your energy! Felt very lost the last days at the gym and you give me a lot of confidence for the next days! Love from Germany

[@giajeon4814]

Thank you so so much for this video! I've been working out at home and new to gym, was looking for the workout that use only dumbbells for gym. So glad find this

[@mmaidofsteel]

Just found your video here and I'm already a subscriber - love your realness as much as your advice. Thanks so much for making it easy to be a gym newb!

[@helena003]

Exactly what I needed thanks Kris xx