WEEK 2 | Weight Training for Beginners | Step-by-Step Workout

[@naomikong]

Hey, babes! 💕 Welcome back for Week 2! 00:00 WEEK ONE | DAY 1 (FULL BODY) 30:26 WEEK ONE | DAY 2 (LOWER BODY) 1:05:25 WEEK ONE | DAY 3 (UPPER BODY) Please see the description for: ✖️Full written workouts ✖️Outfit details ✖️Music playlists ✖️Links to other helpful videos Let’s keep chasing these gainz! 💪🏼🔥

[@munimed]

Thank you

[@naomikong]

@@munimed Thanks for stopping by, babe! 🥰

[@valeriechavez6241]

Thank you!! So helpful!

[@naomikong]

@@valeriechavez6241 happy to help! ☺️

[@oliwiam7255]

its my third week at gym already and im only doing your workout 😍 i mix and match to suit my goal and what is available at the gym and girl i love it. it gives me structure, i know what to do, i dont look weird at the gym so confidence boost. i felt so sore after first week but now im adapted its pleasure but still a perfect level of challenge. also my boyfriend also follows your plan as we found many male oriented videos are overcomplicated and full toxic masculinity whilst we have a lot of fun and still a progress. he just goes heavier. so thank thank thank you so much.❤

[@oliwiam7255]

i also found that 10/15min rolling after workouts helps me A LOT so if you ever add foam rolling routine ill be head over hills!

[@naomikong]

@@oliwiam7255 Awh, I’m so proud of happy for you! 🤩 Yes, I am an avid foam roller myself, but I find that it’s not always a beginner-friendly movement which is why I don’t include them in my beginner videos. But I absolutely love that you’ve gone ahead and added it into your routine! 🙌🏼🙌🏼 Keep on killin it, babe. You’re amazing. ❤️🎉

[@georgiamiri1463]

I'm at the point in my lifting journey where I don't need this but damn I would have loved to find a video like this when I was just a beginner. The fact you spend the time making this and putting it out here for free is amazing! You're a star!

[@naomikong]

TYSM. I appreciate you. ❤️❤️🙏🏼🙏🏼

[@mstrawder66]

You are a blessing Naomi. Hands down you break it down best for us to follow

[@naomikong]

TYSM. 🥲🙏🏼

[@lizziegentley-mn6fo]

followed this today for my first time at the gym in nearly 8 years, I felt sore after but the good sore!! Im excited to start developing more strength and adding weight!!

[@mrmysteryguest9]

I’m going into week two (thanks Naomi!) and it just looks like the titles haven’t changed, but the voice over is different and the reps are 12 now… just in case anyone had the same question!

[@PavKaur99]

You are wholesome… thanks for explaining and creating this series ❤

[@hc7092]

Amazing! I’ve taken inspiration from these in my own workouts. Please can you also do a 4-week series like this for intermediate gym goers? no problem not x

[@cassdev6745]

Yes I love this idea!

[@naomikong]

Would love to! Will def add it to my list. 💕

[@hc7092]

Amazing, thanks soo much!!

[@prima9830]

Week 1 done🎉 Thank you so much for the video. Excited for week 2

[@naomikong]

Yay! Keep on killin it! 😍🙌🏼

[@Sebastian_real-]

I just finished your second week and I LOVE your workouts! Thank you so much for all these awesome workouts! ❤

[@joydarlinginnit9935]

Just finished week 2 and already feel stronger 💪🏾

[@user-jajajsj]

I’m excited to start week 2!

[@Mztastyish]

Thank you so much for these videos! You’ve help me so much throughout my workout journey. ❤

[@naomikong]

Appreciate you! Thank you! 🥰🙏🏼

[@Mztastyish]

@@naomikong Yw luv ❤️

[@lucasart328]

im doing 1 day gym and 1 day running/jogging. intervals deadlift, barbell squat, bench press, pullups running. i never skipped 6 months

[@naomikong]

You should be so proud of yourself! Keep on killin it. 🤩🙌🏼

[@matildecervi7734]

this is what I needed!

[@MC-nb6sn]

Hi! Love the workout and how easy you make it! I was wondering after I’m done with the entire four weeks do I just continue this or do you recommend another workout?

[@graceannetaylor4516]

Should these say "week 2 day 1" in the description? I'm following along to try and create good gym habits!

[@marmar1028]

Thank you for your videos. I find the bicep curl and tricep extension machines really uncomfortable. What are good beginner alternatives? Thank you!

[@naomikong]

@@marmar1028 Instead of Machine Preacher Curls, do any variation of DB Bicep Curls. Instead of the Triceps Extensions Machine, do DB Overhead Triceps Extensions. 💕 If you’re looking for a workout plan customized to your goals and the equipment you have access to, I encourage you to apply for my 1:1 coaching as I would love to work together to help you reach your goals faster! 🥰 www.naomikong.com

[@aishaa4519]

So helpful ❤thank you very much 👌🏻

[@naomikong]

Happy to help! ☺️

[@SanviIshaan]

Thank you

[@cindyaristikantor]

What's the training plan to exercise my Abs?

[@sindhuimmaculatemacy2793]

Hi Naomi, I found your videos extremely beautiful and helpful. I just wanted to quickly ask this, the tittle of this video says week 2 and when I hover the mouse I see it reads as week 1 which means its the same set of exercise repeated for 2nd week too ? please anyone could answer me too

[@Ec.999]

Hi. Can I walk on this schedule for a month? And I have a question here about the upper body if I can switch the machines to another ? I think we don’t have all these machines in our gym? HELP😢😢

[@naomikong]

Yes! This is a 4-week workout guide, so it should take about a month to complete. 🙌🏼 (You can definitely continue to reuse this workout guide month after month, just increasing sets/reps/weight throughout the weeks.) You are also more than welcome to substitute any exercises/machines for whatever you prefer/have available to you! ☺️👍🏼

[@mahamamdouh1997]

There is a gym have all machines it’s chair move with exercise like leg extension and all others Is it right ?????? Pls

[@areej202.8]

Do we do this in one day or split into 3 days ?

[@alondram4151]

THANK YOU SO MUCH 🌹

[@naomikong]

Appreciate you ❤️

[@samarhamed6399]

@@naomikong where can i find week 2 work out

[@aishaa4519]

❤️❤️❤️❤️❤️❤️

[@aishaa4519]

👍🏻

[@alondram4151]

2 months at the gym but I’m too shy to touch the machines so I’ve just been on the treadmill : /

[@naomikong]

I feel you! I’ve been there myself. 😩 Go at your own pace, take your time, and know that I’m over here rooting for you! You got this! ❤️🙌🏼

[@hc7092]

I’ve been there too! I went to the gym at 5am on a Sunday as I knew it would be very quiet and just tried different machines. So I’d suggest doing the same if you can. But also I know if someone asked me to help them use a machine now, I would be more than happy to help! Especially as I have been anxious about it once upon a time. So feel free to ask staff or another gym goer who’s around and resting between their sets on how to use a machine too. Best of luck and I’m rooting for you!

[@ngoctramhuynh4398]

All the kitchen gadgets are made of stainless steel, and when you touch it, you can feel that it is cold.

[@shivanisingh-xe3ij]

Hi I don’t see any abs exercise in full body session

[@mrsRebelQueen]

I wish my gym be so empty, it is always so crowded

[@ngoctramhuynh4398]

The more it was crowded , the more safe it would be for you I think.

[@natalieramon2595]

what If my gym doesn't have stairmaster?

[@lindaphetmyxay9691]

Incline on treadmill

[@Shaikh_Fatima_Official]

6 days of week Where is other. 3 days workout Please help I am going first time to gym and almost 20 days are completed by still i am not doing proper workout because i dont know any thing about gym

[@nafeah8927]

You should repeat the workouts shown in these videos again or do HIIT workouts the other 3 days. So 6 days exercise and 1 day should be a rest day.

[@manaalsharif5135]

@@nafeah8927does these excericw help to loose weight also

[@rridafitness2340]

🔥💪🏽💪🔥🌿👍🏽👍

[@naomikong]

🙌🏼🙌🏼🙌🏼

[@TanFitNP]

what is the weight of the dumbbell being used? I want to try to get the most out of each exercise

[@naomikong]

There’s no right or wrong amount of weight to use! I always recommend using any weight that you can comfortably do for the number of reps without compromising your form whether that’s no weight at all or 15lbs. This week, continue using the same amount of weights for all the exercises that you used for last week. 🙌🏼

[@brendaortiz9239]

What can I do for the bicep curl if my machine doesn’t have the machine?

[@naomikong]

Bicep curls with dumbbells is perfect! 🙌🏼

[@ngoctramhuynh4398]

The fitness center is for only those who have fit clothes isn't it. I dont have any fit clothes after the other lady of my family who claimed she is my sister in law was pregnant and had a baby.

[@ashleyodell25]

I NEEDED THIS THANK YOUU!!😭🤍

[@naomikong]

Hope you enjoy it! ☺️