FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM

[@naomikong]

❎What should you do next?? Apply for my 1:1 coaching and let me help you reach your goals faster: www.naomikong.com ❤️Thanks so much for stopping by! Please check the description for: ✖️Time stamps for when each day starts ✖️Links to shop Gymshark & Cira Nutrition ✖️Full written workouts ✖️Links to other helpful videos Wishing you an amazing Tuesday! 😘

[@dimadhaini5656]

How many kilograms does it help us lose as a range approximately

[@aamarimason8352]

i don’t

[@aamarimason8352]

s i

[@ashwiniyeola6222]

@@dimadhaini5656 0

[@jsilva7423]

What headphones do you use

[@BimmerBabe]

Its crazy how hard i had to hunt for this type of content thru a sea of fitness lifestlye vlogs and guided home work outs. this is Gods work you are doing

[@naomikong]

TYSM. Hope it helps. 🥲🙌🏼

[@epatriced]

I agree. I should have planned ahead before stepping foot in the gym. Searched for videos while doing hands free workouts. Found nothing. Didn’t find this video until I got home.

[@dj1113981]

I agree, not tny videos are showing where to begin and how to do it. I enjoyed it, my goals seem achieveable.

[@dakotaht6778]

Isn’t it insane, all these fitness channels and so many of them are “full body workout with dumbbells AT HOME” when you clearly typed in “at the gym”. Getting my girlfriend into this week with me, it’s been really hard for me to come up with workouts for her. So glad I found this video and channel!

[@hayleerose1561]

Just did day 1 and my body feels amazing! So happy I found your channel!

[@naomikong]

Thanks sm, babe! Enjoy the rest of the workouts! 🥰

[@jamie-leesmit6503]

Just recently found this video! I get really bad gym anxiety and one of the things that makes me anxious is trying to figure out what to do for each day! I will be starting fresh in the gym next week and I am now feeling a lot better about going since watching this 🙌🏼 Thank you!

[@Tryintobesane]

Its my second day in the gym yesterday was horrible I didn’t know what to do with all these machines, and today I found this video and im so excited to go to the gym thank you Naomi💗

[@pamelaking111]

I was going buy the V shredder package but I’m glad I saw this. Thanks for the instructions

[@bethanywilliams3967]

This video makes me feel so much better about going to the gym! It’s my second week and I’m still trying to figure out what to do because I’m new. Thanks so much for all the info!

[@Ec.999]

It's okay for beginners to do this schedule on the video? Or is it dangerous for them? I’m so confused 😢😅

[@_highoffpretty]

Do you stretch before starting these exercises?

[@catmiller898]

Im actually at the gym for the first time right now. This is making me feel a lot less intimidated and unsure. Thank you!

[@naomikong]

So proud of you, Cat! 🙌🏼 If you have a moment today, I’d appreciate it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 💕 creatordao.com/thesearch/profile/naomi-kong

[@tamaranaomi3]

Same

[@anupajacob989]

I swear to God. I survived my first ever day at the gym because of this video!!!

[@ashieki7379]

my first day is gonna be tmr, wish me luck :’)

[@TrendingQueendom]

Me too

[@bayleetorres3245]

I started my fitness journey less that a week ago. I found your channel looking for a video that would show me what to do in a day. I love your videos so much! They are so helpful

[@naomikong]

Awh, appreciate you sm, Baylee! Thank you. ❤️🙏🏼

[@mycadoesgaming]

Same!! I started and my husband told me to find videos to get a workout plan together since we’re on two completely different fitness journeys. I love these videos to help me get a basic plan together and try out everything!

[@lalabaker1920]

That's why I came too!!

[@tasnimghummeid9172]

How is to now???? I started today and i have anxiety

[@hadiqasultan]

Sameee girl sameee

[@jenlong9905]

Changed my life kzbin.infoUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.

[@Zeldoeu]

Im 13 and Im 175cm and Im obese my goal weight is atleast 65kg Im starting gym in 1 week wish me luck 😭😭😭🙏🏻

[@bloomingbela]

More power to you!

[@Bbg-dn1br]

Baby girl I’m wishing u all the luck and strength!! Cmon u can do this!!!!

[@Zeldoeu]

@@Bbg-dn1br Tysm 💕💕

[@fa7171]

How did it go?

[@Zeldoeu]

@@fa7171 its going AMAZINGGG still in process ofc but Im seeing change

[@kaitlinritchie7701]

This is exactly what i’ve been looking for. I’m clueless in the gym, i’ve been going for 3 months and I know that any exercise is better than nothing but i needed structure. I could not figure out a way to do it. So hopefully now I can just do this split until i get bored but upping the weights 👏🏻 Thank you Naomi. Love from England xxxx

[@Neeshnyc_]

Omgg yessss lol

[@zahrashakir3978]

hellooo, was curious if this split helped you?

[@naomikong]

Kaitlin, I hope your gym journey has been going amazing!! 🙌🏼 If you have a minute today, I’d absolutely love it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong

[@theonering974]

It's been a month and 2 weeks since going to the gym and following your video and I am very proud to say that I have officially lost and kept off 10lbs. Still going strong 💪! Thank you so much for your guidance!🙏❤

[@naomikong]

So dang proud of you! 😭🙌🏼 Keep on you strong, babe! 💕 If I could have a moment of your time today, I’d absolutely appreciate it if you could drop a vote for me via the link below to help me win a contest for content creators that I’m participating in! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong

[@auraltinarodrigues1684]

Did you do only this video or any diet was followed along with it?

[@adriennebrown1040]

First fitness youtuber that blurs and respect people's privacy ❤️ we need more people like you.

[@naomikong]

Always try to when I can! 🙏🏼

[@kater3112]

This is brilliant - I'm not finished the video, yet but I can't explain how much I needed a video like this years ago. So nervous and clueless at the gym I'd spend half an hour on the treadmill/rowing machine just looking at the weights! I've been using your videos for a couple of months and I'm really enjoying being at the gym! I have the confidence to use the weights that I needed years ago haha

[@naomikong]

Awh, I am so dang proud of you, Kate! 😩🙌🏼 Filling my heart with so much love this morning. ❤️🙏🏼

[@naomikong]

Hey, Kate! I hope your gym journey has been going amazing! ☺️ I’m entering a contest for content creators and would absolutely love it if you could spare a minute of your time today to place a vote for me via the link below! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong

[@annachupp364]

wondering if ur seeing results from these workouts?

[@pingpongball9167]

Hi ms.kate. have you been doing these workouts since then? What have you added or changed? What has your progress looked like? From one unsure newbie to another

[@LauraSanchez-gf5hx]

This is what we all needed. Someone to explain us what to do and how to do it!! Thank you so much ❤

[@Ec.999]

I agree

[@ameerap.5604]

Forreal!

[@Itslinahere]

Will try this ! I'll let you guys know how it goes for day 1 😃 Update: I was a little nervous but I think I did well, I feel great and happy I went for this routine! Update of the update: I'm still going to the gym, I've been watching more videos and I feel really confident :D

[@loubnaeddahmani5085]

Oww gald , how does it feel being at the gym at the first time , I'm about to start it soon 😭

[@Itslinahere]

@@loubnaeddahmani5085 I hid in the bathroom the first day for like a good 10 mins ngl hahaha but these routines are quite easy to follow and it does hurt the next day lol :D I'm starting to feel a lot more comfortable!

[@Lankancrypto539]

Hi wondering whether you were able to lose weight via this routine?

[@Itslinahere]

@@Lankancrypto539 I don't know for sure. I did this for like half a month and then started educating myself in other routines or exercises. I've had to change the way I eat for sure but I've seen pretty satisfying results :D

[@zen_marti]

As a fitness coach that has earned certificates, this is a great program for beginners. Hope you create more of these, since I've stopped coaching for a while and I need to refer videos to my friends/family/etc. My wife referred this to me, and I'm glad she found this. I just have to comment these things for room for improvement: - look forward, helps with the chesting out - don't sway forwards and backwards during lateral rows - lock hip/leg/arm joints during their straight angles Your forms are fine and mostly safe, these tips will just help refine the movements and target muscles better, might also help beginners perform better, too. Hope this helps!

[@sad.angel.6664]

Is that a good program to lose weight?

[@zen_marti]

@@sad.angel.6664 the program mostly targets muscles and no cardio HIIT, so weight loss depends on the diet. I can guess that it's more geared towards body shape, so you can't expect weight loss much. Instead, you can expect that your body shape is going to change which is healthier tbh.

[@halieransom]

Dude I LOVED this. I've been a runner all my life but due to injury can't right now. It's forcing me to weight train more than im used to. The gym intimidates me because I don't know how everything works. This made it super easy. It was a hard enough workout but I could get through it without feeling like death. Thank you!!!!

[@bryanlopez2611]

Today was my first day at the gym and I used your day 1 full body routine! It felt good going into the gym with a workout in mind! Question tho what day would we incorporate ab workouts? I’m still new to the gym haha

[@zunairanasim7832]

That's core

[@Phobbbbb]

i started my journey a couple of weeks ago, i’ve noticed a massive difference mentally after putting off the gym for years. your videos have given me so much confidence thank you so much ❤️

[@naomikong]

So proud of you! Keep on killin it, Phoebe. ❤️🙌🏼

[@sophiamvlogs111]

I’m at the gym today and just so grateful for this. It makes me feel less insecure and more like I know what I’m doing

[@KweenOfHeartz-]

The fact that I literally just got my gym membership yesterday and you post this 🙌🏾 Thank you so much for this 💖💖💖

[@naomikong]

Happy to help! Hope you enjoy it. ☺️

[@xyz-tv4om]

@@naomikong I did get my membership today and am looking forward to use your video for my workouts. Thanks for helping us especially me who is a beginner

[@cerenbzg409]

@@xyz-tv4om has it helped you?? x

[@tmarti07]

Just finished 4 weeks of doing this workout and I saw a major difference in my body. Thank you and my question is do you have a newer version of a beginner version?

[@gaybo3228]

Woah! Im happy for you. How much weight did you lose?

[@tmarti07]

@@gaybo3228 I lost 1/2 a lb per week so a total of 2 lbs and visible body changes. I definitely recommend doing this routine. I do calorie and protein counting. I did the calorie and protein counting without working out and didn’t see results until I followed this routine.

[@dannirabbit]

I just started my journey today. I'm not pushing myself to hard though 😕 because I never exercised before. But I'm glad to have came across this video.

[@imsozariel]

This was exactly what I needed! Im so glad I found you! Currently binging all your videos

[@naomikong]

Appreciate you 😩🙌🏼

[@Randomnes541]

I’m the gym first time, rewatching day 1’s workouts at each set & my legs are shakinnnnnnng couldn’t do the lunges but am feeling SO good!! Ready for day 2!

[@naomikong]

Let’s get it! So proud of you! 👏🏼👏🏼

[@belindacassidy6541]

Thank you so much for putting these videos together. It’s like I have my trainer with me, and won’t feel so lost at the gym. I start my journey tomorrow!!

[@michellinemarlin1866]

Im going my first time aswell today , pushing trough my social anxiety. And this workout routine gives me some reassurance. . Wish me good luck and thank you for the video

[@miamars90]

Right there with ya on the anxiety. I joined the gym a month ago and didn't actually go until 2 days ago. You've got this! We've got this!!

[@littleone2136]

i absolutely love you girl. ive been going to the gym for 2 weeks now, and your channel is the only reason i got through it. you are seriously a goddess

[@naomikong]

You’re the best. 😩🙌🏼

[@AndrewJenningsPT]

Nice vids Naomi, enjoyed watching your explanations. Interested to know where you feel the walking lunges targeting, small stride may hit quad and referred pressure through the knees, lengthened stride to target hamstrings, what do you think?

[@krissing5228]

also can you include stretches and warm-ups before working out you're really helping so thank you

[@arianasofia4780]

Just want to say thank you! I’ve been on and off with the gym because I never know what to do but I did the full body workout and I feel amazing! At first I was kind of nervous because I feel people are looking at me and thinking “oh, what is she doing?” but I felt really confident once I watch your video AGAIN to see how the workouts are done! Can’t wait to go back and try again your workouts! Thank you ❤️

[@savbuvar]

Good video, but i wouldnt recommend a smith machine squat for beginners. In fact nobody unless you know what you are doing like rehabilitiation or something. One bad move and the weight can bring you down u collapse or cant jump out from under it and you are stuck. There are many many videos on youtube where you can see people get folded under smith machine squats....

[@bigmamisvea3318]

Hey your video is very helpful but you're talking very fast and there is little time between each new information making it hard for me to focus and understand

[@librarykym3424]

Saw this video last night and went to the gym today. TBH I was too anxious to do the squats because the only place to do it was by the weights but i did everything else and i didn't feel lost. I'm committing to 3 days a week and can't wait to do day 2 and 3.

[@naomikong]

So excited for you! Keep on killin it. 🤩🙌🏼

[@daniellepowell748]

Thanks for taking time out of your day to create this wonderful video.I was so nervous and anxiety struck when I walked inside my gym bc there was Alotta pp so I referred back to your work out steps and it helped me so much a huge thank you from the bottom of my heart.

[@Mandrussa]

I was able to go to the gym for the first time with so much confidence in what I was doing. I am so thankful for your channel for helping me finally get out there! ❤❤

[@silvermalwareai4047]

Guys, i dont consider myself weak/unhealthy but if you are staring the gym please start EASY weights. I thought "oh ill push just a little" so i either added a little weight, an extra rep or both. I AM SO INCREDIBLY SORE. i cant walk right lmao!!!! Pace yourself so you dont end up like me. Maybe i missed that part of the video... but work up to working out

[@lionesskeepgoingforward]

Gymshark leggings are mostly see through how come yours can’t see? I used seamless innerwear but still shows pls Suggest

[@kathuynh6451]

1:40 squats 2:42 chess press machine 3:33 seated cable row 4:12 walking lunges 6:08 smith machine 6:54 leg press 7:28 split squat 8:15 leg extension 9:54 lat pull down 10:54 machine chest flies

[@PetraRall-s9r]

Day one: Full body 10-15 min treadmill warmup Squats - 3 sets of 10 reps chest press machine - 3 sets of 12 reps seated cable rows - 3 sets of 12 reps walking lunges - 3 sets of 10 reps/leg stairmaster/elliptical - 20 minutes Day Two: Lower body 10-15 min treadmill warmup Smith machine - 3 sets of 10 reps leg press/front squats - 3 sets of 10 reps split squats - 3 sets of 10 reps/leg (1kg/2kg) leg extensions - 3 sets of 12 reps / biking - 20 minutes stairmaster/elliptical- 20 minutes Day three: Upper body 10-15 min treadmill warmup lat pulldowns - 3 sets of 10 reps machine chest flies - 3 sets of 10 reps Ez bar/dumble shoulder press - 3 sets of 10 reps Ez bar/dumble bicep curls - 3 sets of 10 reps Tricep exercise - 3 sets of 12 reps stairmaster/elliptical - 20 minutes

[@yutasnonexistentlines4904]

@@PetraRall-s9rthis is great! you should write this as a separate comment as well

[@chrissiecrummer1647]

Loved this, thank you so much! First time in a gym in 45yrs and i lost sleep last night w nerves just thinking abt it. Found this video by searching 'workout for beginners'. I did a full hour w the first set and felt Great! I have now subscribed to your channel for support, help and knowledge 🙌❤️

[@naomikong]

Awh, so happy to help! Wishing you the best of luck as you start at the gym again! ❤️🙌🏼

[@lalalalisa41]

Did the full body workout today and the 10 minutes on the stairmaster literally killed me by the end 😂 Still a bit intimidated by the squat rack so I'm working up the courage to try it out myself 👌

[@naomikong]

Yes, it’s a lowkey beast. 😆🙌🏼 You got it, babe! Just go for it! ☺️ Feel free to substitute for any other squat variation of your choice!

[@halieransom]

I did 5 minutes of stairs and said nope the rest are gonna be on the treadmill lol

[@iris1749]

what does the full body work out help with?

[@Lifewithreetika]

Today i took my very first gym membership

[@naomikong]

Congrats! Wishing you the best of luck! 🎉

[@REYMARK_AMATA]

update?

[@tmarti07]

Just finished 4 weeks of doing this workout and I saw a major difference in my body. Thank you and my question is do you have a newer version of a beginner version?

[@lovaekstrand9675]

How many days a week do you go? Im unsure of how many days to go

[@beccarenee7931]

just started a gym membership this morning and am planning on going after work tonight this is very helpful in making me less nervous and giving me a plan for going in!

[@mimmym2610]

Hi Naomi! I did day 1 at the gym today and feel sore but amazing. Thank you so much for your helpful video. I finally felt like I accomplished a goal at the gym and gained a little confidence as well.

[@naomikong]

SO proud of you! Keep on killin it, Mimmy. You’re doing incredible. 🥲❤️🙌🏼

[@Purplefun15]

I’m going to the gym for the first time right now and this makes me feel more confident and excited 🥹thank you!

[@naomikong]

Love this for you, babe! 😩🙌🏼 Get those gainz! 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

[@rociom.s4010]

This has helped me alot. You showing us how to use these machines I feel less intimidating. Thank you!

[@sabrinavitale2717]

When I go to the gym I look at the machines but I feel intimidated and end up using the treadmill for 1 hour. Thank you for giving me this information that inspires me to use machines.

[@BotshwanoBaganeneng-yw3mn]

It is very helpful.... Being in the gym for the first time is so intimidating but thanks to this vid I'm sorted

[@astrxlvoid]

SAME

[@hannahsmith8571]

Can somone help me understand? Does this routine just help you get in shape and loose weight ? Do you have to do another routine for like a small waist and nice booty ?

[@AlmaMariaRinasz]

I came to the gym and it was like everything I as against me - so many people, no where to park, and the app I downloaded didn’t work right. And so I looked for help on KZbin and found you. This is just what I needed to stay motivated and on track. Subscribed and looking forward to using your videos and learning more about what you do. Thank you!!!

[@Mrs.marenholz]

Today was my first day at the gym. I was a bit intimidated with so many machines. I came running to youtube looking for help and l found you. You are officially my trainer ❤

[@qelouisa]

Been at this routine since the beginning of this year! Feeling a lot stronger and weirdly enough, flexible. Together with my diet I've managed to lose 4kg so far this year! :) Switched out some machine excercises for others. E.g the tricep pushdown I'm doing as a tricep pulldown. Though I'm wondering how to scale up from here? Just increase weight, apply progressive overload, increase the amount of reps? Is there a video you consider a follow up to this one? Would love to know!!

[@annebellee]

hey! have you found an answer to your question yet? if so; would you mind sharing what you do with me? :)

[@emilydean8688]

I went today and was too scared of the guys using the weight machines so I hide in the cardio room for an hour. Hopefully I won't feel as intimidated tomorrow.

[@ruslansaleh8828]

You can do it this video is not that hard to follow along with it🥰

[@rebeccaanthon5647]

I can’t wait to use these workouts at the gym. Thank you so much for sharing it’s going to help me so much babe xx 😘

[@naomikong]

Hope you enjoy them! ☺️

[@SebastianHay]

This is really helpful. 1: In the description for Day 2 the last exercise says triceps extension machine but in the video it's the stairmaster 2: What would be a good replacement for seated cable rows if my gym doesn't have one?

[@tbakes1371]

How many weeks of this should we do? What's the next video to do after this one?

[@angiecrocitto]

Thank you for this video!!!! It’s helped me in my first 2 weeks at the gym ☺️ especially learning how to use new machines

[@pumpupthebass]

how long would day 1 take? like 45 mins? an hour. tysm!

[@megantracy4437]

I’m about to start my fitness journey I have never been im nervous cuz I don’t know what to expect But watching this video n reading comments I feel boosted Can’t wait to start 😮‍💨 Thank you x Btw who wants to join me for follow up Let’s blow together ✌🏾

[@anentiresimp1047]

I've been to the gym a couple of times but never with actual structure. this will help me tons at my uni gym, genuinely looking forward to getting in there. thank you!!

[@naomikong]

So happy to help! Wishing you the best of luck! 🎉

[@dixitadutta6395]

I'm so shy as im goin gym next week, thank you for the video🫶✨

[@sicklyprince7810]

thank you so much for making this ! It had helped me with my anxiety with going to the gym and not properly using equipment. It means a lot ❤

[@ashleynguyen3127]

I recently started lifting thanks to you :)) I kind of feel like a pro so I feel like sooo cool ahaha. But I started binge watching your videos and wrote notes on posture and stuff 🤪

[@naomikong]

YES. You are the coolest, babe! 🤩🙌🏼

[@maartje1304]

Thankyou! Your videos really help me during my fitness journey. Can't wait to add some of these exercises to my workout. 😇 (small side note but I think the slides at 5:17 and 9:16 got mixed up!)

[@naomikong]

So happy to hear that! ☺️🙏🏼 I believe they’re in the right place, but do lmk if you’re seeing something different.

[@maartje1304]

@@naomikong Ah, it's just the 'Day 2' and 'Day 3' slides for me, my bad!

[@aadvika5587]

ure rightt

[@herholyhustlehub]

You're right I was really confused too . It says "Day 2" Upper Body then says "Day 2 Lower Body" straight after. I'm still confused.

[@sokunpoursiv9595]

Wished I saw this before my first day at the gym.. I was lowkey struggling not knowing what to do 😭

[@naomikong]

Hope your gym journey is going well, 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

[@crystalmcdougall7909]

I found this video very helpful. I do have a question, what about ab workouts? Is there a reason there are no isolated ab exercises in this program?

[@maitrayanichatterjee5242]

Hii!! I have a question. As you said in the beginning that you would recommend taking rest days in between, I'd like to know if there are any adverse effects if I don't take rest days. Basically, I did a leg day today for the 1st time & my gym instructor told me to take a day off, if possible. I'm still not too sore but I'm guessing, it hasn't just kicked in yet. So, for now as well as for the future, I'd like to ask your opinion on this. If I'm sore can I still just do some light cardio the next day just so I'm on the move & I have some activity going on in my body?? Also, thanks a lot for all the tips that you shared in your earlier videos as well. They've helped me to get over my initial shyness of going to a gym.

[@tasnimghummeid9172]

Hey guys, every time I go to the gym I get anxiety attack and then I started shaking and just stress out… I feel like everyone is looking at me and judging me. Also that I’m new in this gym so I don’t know where all of the machines is… thank for the video:) it’s helping, but I still get anxiety attacks every time. What can help? I train alone…

[@leahoubre-tyson4633]

Thanks for this. This is my first day back in the gym and I feel like throwing up. Why is this so nerve wrecking. Lol

[@jaydelosreyes2011]

Hi Naomi, this video is a year old but I hope you know it's still helping out people like me!

[@spongebob2070]

Is drinking or taking pre workout compulsory before a workout?

[@andreasuavita]

No

[@lizzhaner2215]

DO NOT!!! Squeeze the glutes at the top and push your hip forwards :/

[@annale1953]

why

[@lizzhaner2215]

@@annale1953 it takes away the tension from the glutes

[@hopeoverall3884]

You got a new subscriber👍 Thank you so much for your video it helps me a lot.👍🏻 I have just join gym iam shying a lot For asking, how to do 🤔 But now 😎😎 You get subscribers from india

[@Mia_Jay31]

Thank you for this video!! I'm restarting at the gym after a mental health issue. I'm constantly nervous going in and feel less scared when I have your videos playing infront of me

[@LaLaBlahBlahh]

Exactly what I need to get started! Thank you!!! I have a gym in my apartment building that I’ve been too nervous to go to. This is giving me the confidence I need to get settled in 🎉

[@chloejeffries4700]

It’s been since Jan 2023 since I’ve started going to the gym I’ve really found how much your channel and your workouts has really helped me grow to love going to the gym and love trying out your workouts! I just wanted to say thank you Naomi for your inspiring channel and for you explaining the different sets and reps on each machine to use! Your channel has really helped me!

[@nvqeli]

I’m starting a workout journey this summer because I got a free summer gym membership because I’m a high school student, I’m starting because I was to lose weight and maybe grow a fatty😭 but most importantly I want to have a healthy lifestyle. I hope by watching this video it will keep me motivated and know what to do🫶🏻

[@naomikong]

You got this, babe! This is the start of beautiful chapter for you. 😍🙌🏼 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

[@bubblydiaries]

Cool! So excited to start :)

[@darap9822]

Does this work for losing weight?

[@Henna2471]

thank you for this video! my first gym day ever is going to be tomorrow so this is for sure making me a little less nervous 😅 wish me luck! 🤞

[@Chan-l4c]

Okay, so I'm going to Gym this January 1 and I'm listing already what to do because it's my first time. Thank you for this 😊

[@mayday_Maya]

As soon as I went to gym today, I tried the bar and I literally shocked with the weight of the bar😭😭 almost dead

[@sekelaikanyantathekasulibo2009]

Today is my first day 😅

[@chrstnjnrt]

Hi Naomi, can I ask if this is PCOS friendly? I used to follow this but have gone thru something and had to stop going to the gym. I'm gonna try again soon and found out there are workouts that aren't effective for PCOS.

[@november6945]

I started my gym journey yesterday.. walking lunges was haaaaard tbh + I forgot to do stretching after my full body workout… so today I can barely walk and I took a break😂, but I’m grateful for your channel because it helped me to start with confidence tyyyyyyy💕💕

[@lenyafunder7280]

Starting on Tuesday in the Gym and i have no plan. Thank you !!

[@dodosame]

Thank you so much for this ! I'm a new beginner at the gym, I'm more used to do workouts at home. I'm so intimidate by all the weights and the machines at the gym, mostly because I don't really know what to do. Usually I follow my friend, but for now on, I'll try this ! Even though I can't go to the gym all the time, I know that I have a good workout that I can follow. Thank you a lot. 💗

[@robynclara595]

I’ve been doing this routine for 3 weeks so far and it’s my favourite! When I improve I would love to try more routines of yours!

[@noura4157]

did you notice any change in your body?

[@kireiscorner]

Definitely glad I found this. My bf is someone who goes to the gym 3xs a week and has been lifting for over a year. And that's great, but his workout, even at its minimum has left me struggling to walk lmao 😂 so I'm glad i found yours as it seems more reasonable for me. I need a gentle coax in apparently, esp struggling w vitamin deficiencies

[@Toska-pd2yo]

Hello thank you for your useful videos ☺️. I have question⁉️ we don't have stair machine in our gym, so what should I do instead of that?!

[@nad0x99]

Hey Naomi, thanks for the amazing video, really helps! What's the name of your headphones by the way?

[@simplysh4ns]

Incredibly thankful for this video. I have a couple questions in case anyone can help. First, if you eventually want to expand into a 4 day week, what would you add? Another full body or core or something? Second, if you want to add in any exercises, or swap them out, does it make a difference? I enjoy hip thrusts so was thinking of doing those. Thanks 😊

[@Fatim_bah_]

Thank you so much for this video and all your videos "how to use gym equipement"! I have just subscribed to the gym and these are so helpful. And the fact that you put pics of the exercices and reps is brillant. We can just screen shot them. Again THANK YOU 💖

[@sharonvega7638]

This video is helping me so much as I return to the gym for the first time in a LONG time! Just want to point out a typo in the description for anyone like me who copy/pasted it into my notes app to follow at the gym - at the end of lower body day, it shows tricep extensions instead of Stairmaster. Thank you for this video!!!!!!

[@vusalememmedova1073]

Today was my first day at the gym. Thank you so much for your video. It really helped me a lot. Even tough I'm tired which is quite normal😅 ,I feel great. Thank you❤

[@theselyn]

Hello many thanks for the video! But I don’t know how many kilos I should put or use for these different workouts.