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. 🥲🙌🏼

[@e_dee_zee]

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.

[@DJSDJS08]

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

[@DK_Savage]

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!

[@thedabbinunicorn5432]

I hear you !!

[@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

[@adriennebrown1040]

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

[@naomikong]

Always try to when I can! 🙏🏼

[@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

[@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.

[@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

[@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?

[@rodreiss257]

How long does it take? Like how long do you spend in the gym doung rheese workouts

[@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

[@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

[@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!

[@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!!!!

[@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. ❤️🙌🏼

[@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

[@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. 😩🙌🏼

[@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

[@emilyc8056]

I appreciate the way you blur peoples faces out it’s so considerate. My worst fear is being filmed while I struggle at the gym lol

[@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

[@Zeldoeu]

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

[@JuiApoorv]

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

[@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!

[@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! 👏🏼👏🏼

[@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!!!

[@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!!

[@teagan914]

@@miamars90hey!! how's the gym been since?

[@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!!

[@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

[@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 ❤️

[@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

[@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.

[@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 ❤

[@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! ❤❤

[@imsozariel]

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

[@naomikong]

Appreciate you 😩🙌🏼

[@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!

[@chongus1497]

Im starting gym today. I’ll come back to this after a week. Wish me luck.

[@ozum.mp4]

as a former swimmer +20kgs and after 10 years break, i went to gym back and i realized i forgot everything! thank god i found this video. at first i said “it’s too easy” but when i started your routine i discovered that this is for beginners and it’s perfect. for me, the most important thing is consistency and if you start the week with your full energy, you’ll leave at the first week. but you start from the beginning, you’ll have the energy and motivation next day too. so im in! thank you much. i will update my journey through your videos’ comments section.

[@naomikong]

Love that mindset, babe! I know you’re gonna kill it and I’m wishing you the best of luck! 🎉💪🏼 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!

[@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? :)

[@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! 🥰

[@snightowlxx]

Going to the gym for the first time tomorrow, Thanks for this! ❤

[@naomikong]

Wishing you the best of luck! ☺️🙌🏼 (Stay tuned for another week of workouts coming soon!)

[@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

[@Thebookofsierra]

Thank you for making this so calming! This is my first time going to the gym alone and first time gym journey without a PT! Postpartum as well and I just walk around seeing what machine to use each day and try with the directions.

[@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.

[@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 🎉

[@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! 🎉

[@krissing5228]

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

[@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. 🥲❤️🙌🏼

[@oumaymahmida7380]

I respect you so much because you hide the people in your videos and I think it's amazing of you and very respectful

[@naomikong]

Always try my best to. Thank you. 🙏🏼

[@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 ❤

[@martacossa4767]

Wonderful 1 hour work out, exactly what I needed for my first week of gym...loved it, simple and straight forward!😊

[@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. 🤩🙌🏼

[@radhikagupta7001]

Thank you so so much dear for posting up this video. I feel so confident without a trainer now for doing the workout without feeling stressed out

[@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! ❤️🙌🏼

[@d.c.7533]

On my fairly new fitness journey, im so grateful for free demonstrations on how to workout at home from content creator's teachings!!

[@naomikong]

TYSM. I appreciate you! ☺️🙏🏼

[@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

[@Emily-pi7mj]

After weeks of waiting for a friend to find the time to help me understand the machines, I finally took the plunge and started a gym membership today. I have been terrified of navigating my way through the equipment (I have never worked out in a gym before) and not knowing proper form, as well as being clueless as to how many reps and sets I should do as a total beginner throughout the days and weeks to come. I can see that this content is going to make me feel so much more confident during my first week, and I am now feeling hopeful for my first workout tonight!

[@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?

[@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. 💗

[@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!

[@MusicBoxAlsoWater]

I've been working out at home. I'm finally motivated to exercise for the first time in over a year. I have a gym membership, but never go. I get really nervous using weights or weight machines. I'm going to continue to workout at home, but possibly incorporate the gym a 2-3x/week because I want to really work my glutes with machines, in addition to home exercises. 1. Thank you for this video. 2. Thank you for considering others who appear in your video and blurring out their faces. Very considerate and respectful. This is my first video of yours, but I will be subscribing and looking at your other videos. 😊

[@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

[@youjinchoi3430]

I used to be 155 went up to 255 then lost it down to 210. I am gonna start going to the gym and follow this video. Thank you for creating a video for the beginners.

[@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

[@johnnahboss9404]

I'm just starting the gym I've gone twice but I felt lost. I'm glad I found this channel to gain the confidence I need. Thanks

[@reetikakashyapp]

Today i took my very first gym membership

[@naomikong]

Congrats! Wishing you the best of luck! 🎉

[@REYMARK_AMATA]

update?

[@Ggaa9900]

Update??

[@RogainFromFabyanAirsoft]

My wife and I are starting our fitness journey this week and this was definitely helpful and inspirational! Thank you for sharing!!

[@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💗

[@sachakiesman2831]

I've been doing these workouts for a few months and I'm feeling stronger!

[@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! ☺️

[@Nerdytravels]

Started the gym three days ago, today's the fourth day! I am going to start working with weights from next week as I wanted to give my body the chance to loosen up before I move on to the weights. Thank you for this! It's easy to understand and mkes everything less intimidating! Hope to loose some weight before the year ends and get used to the weights by the time new year starts so I can up the intensity next year!

[@CarolinaBustosVera]

Loved the video! I needed some guidance to start at the gym, thank you

[@naomikong]

Happy to help! ☺️

[@pastelmin2366]

Tysm I’m gonna start working out tomorrow and I didn’t want to go in without a plan 💗

[@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.

[@samanthathompson7245]

This video helped me get through my first day at the gym & helped so much with my gym anxiety. THANK YOUU!!!!!

[@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! 🤩🙌🏼

[@drvgraf]

Your workouts are challenging, but in the best way possible. Loving the results!

[@brittanysingel7884]

Thank you so much for these videos! I used to just walk the treadmill in fear of looking dumb and not knowing what I’m doing. Your videos have inspired me to push outside my comfort zone. 🥰

[@madisonboisvert4112]

happy this is a full gym page full of content to help me become more consist with making each day at the gym have a purpose, instead of an assorted mess.

[@naomikong]

So happy to help! ☺️ Feel free to DM me on IG (@naomi.kong) with any questions you might have! 💕

[@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?

[@Cozzy-Sakuraa]

I had to subscribe. Thank you for such an easy to follow step by step. I feel a lot more comfortable at the gym today, so thank you

[@monicamartinez1248]

Just found your KZbin account and I’m so excited to start my fitness journey! I love your guides where I can easily screenshot and love the follow along workouts!!!

[@yamiletsantiago359]

Loveeee this video! I started a month ago, and I felt so lost and intimidated at the gym. Just what I was looking for. Thanks!! 💪🏼🫶🏼

[@naomikong]

Thanks sm for the love, 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

[@orrwahawija3774]

Every time I watch your videos, I feel energized and ready to crush my workout!

[@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 😊

[@kolbyvarela4139]

Your video gave me confidence in a place I’ve never been before. Thank you. My favorite work out was the stair master ONLY because i got better each day and did more flights than days before. Also got me super sweaty 😂 thank you for this video. Gonna subscribe for more!

[@noura4157]

I'm so thankful for this channel you have no idea how much you're helping me! thank you so much

[@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?

[@rodreiss257]

How long did it take

[@naivera2488]

You’re truly God sent, I always refer to your videos. Been going to the gym for a few weeks now, had no idea what I was doing at the beginning but thanks to you I’m getting better at it.

[@AngelTrazo]

I love watching your workout routine videos when I’m doing cardio at the gym :)

[@naomikong]

Thanks sm for your time & energy, babe 🥲🙏🏼

[@Therealdjcookie]

Thank you so so much for this. Going back to the gym for the first time in months and needed a good starting point to get a routine going! 💙

[@everydaywithbecca]

Yay! I love this and how easy it is to use this as a starting point. 💛🙌🏼

[@naomikong]

TYSM 🙏🏼

[@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💕💕

[@laniyoungblood4241]

I’ve been killing it with your week of work outs. I’m currently practicing my squat form and hip thrusts 💪🏽

[@naomikong]

So dang proud of you! Keep it going, Lani! 🤩🙌🏼🎉

[@DJSDJS08]

Thank you for having this video. Thursday was my first day back and your video made it so easy to get back in the groove. I'll be doing day two Saturday.

[@DequincyMack]

Girl I’m bout to get fine😂

[@mimiseeyou]

Bestie 😂

[@mrscaseymariebrown]

Finally, finally, finally a beginners video actually helpful for beginners! Thank you!

[@rashamel01]

I was looking for a workout regimen for 3 days of workouts for my wife and this is perfect!

[@lenyafunder7280]

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

[@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.

[@kasliss4471]

I’ve been following this video for two weeks I love it. I feel amazing at the gym it’s great

[@the_truth_untold8]

Thank you soooo much. I always find it hard to something by myself in the gym because i don't know what to do so i always want a privace coach but thank you so much. You're a life saver

[@MuniraRahmandubailover]

Hi! Just started working out at the gym and I can't wait to try these.