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! 💪🏼🔥
@munimed2 жыл бұрын
Thank you
@naomikong2 жыл бұрын
@@munimed Thanks for stopping by, babe! 🥰
@valeriechavez6241 Жыл бұрын
Thank you!! So helpful!
@naomikong Жыл бұрын
@@valeriechavez6241 happy to help! ☺️
@mstrawder662 жыл бұрын
You are a blessing Naomi. Hands down you break it down best for us to follow
@naomikong2 жыл бұрын
TYSM. 🥲🙏🏼
@hc70922 жыл бұрын
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
@cassdev67452 жыл бұрын
Yes I love this idea!
@naomikong2 жыл бұрын
Would love to! Will def add it to my list. 💕
@hc70922 жыл бұрын
Amazing, thanks soo much!!
@oliwiam72552 жыл бұрын
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.❤
@oliwiam72552 жыл бұрын
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!
@naomikong2 жыл бұрын
@@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. ❤️🎉
@georgiamiri14632 жыл бұрын
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!
@naomikong2 жыл бұрын
TYSM. I appreciate you. ❤️❤️🙏🏼🙏🏼
@prima9830 Жыл бұрын
Week 1 done🎉 Thank you so much for the video. Excited for week 2
@naomikong Жыл бұрын
Yay! Keep on killin it! 😍🙌🏼
@lizziegentley-mn6fo Жыл бұрын
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!!
@mrmysteryguest98 ай бұрын
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!
@PavKaur9911 ай бұрын
You are wholesome… thanks for explaining and creating this series ❤
@user-jajajsj Жыл бұрын
I’m excited to start week 2!
@Sebastian_real- Жыл бұрын
I just finished your second week and I LOVE your workouts! Thank you so much for all these awesome workouts! ❤
@Mztastyish2 жыл бұрын
Thank you so much for these videos! You’ve help me so much throughout my workout journey. ❤
@naomikong2 жыл бұрын
Appreciate you! Thank you! 🥰🙏🏼
@Mztastyish2 жыл бұрын
@@naomikong Yw luv ❤️
@matildecervi7734 Жыл бұрын
this is what I needed!
@joydarlinginnit99358 ай бұрын
Just finished week 2 and already feel stronger 💪🏾
@lucasart3282 жыл бұрын
im doing 1 day gym and 1 day running/jogging. intervals deadlift, barbell squat, bench press, pullups running. i never skipped 6 months
@naomikong2 жыл бұрын
You should be so proud of yourself! Keep on killin it. 🤩🙌🏼
@MC-nb6sn2 жыл бұрын
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 Жыл бұрын
Should these say "week 2 day 1" in the description? I'm following along to try and create good gym habits!
@marmar10282 ай бұрын
Thank you for your videos. I find the bicep curl and tricep extension machines really uncomfortable. What are good beginner alternatives? Thank you!
@naomikong2 ай бұрын
@@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 Жыл бұрын
So helpful ❤thank you very much 👌🏻
@naomikong Жыл бұрын
Happy to help! ☺️
@cindyaristikantor Жыл бұрын
What's the training plan to exercise my Abs?
@sindhuimmaculatemacy2793 Жыл бұрын
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.9992 жыл бұрын
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😢😢
@naomikong2 жыл бұрын
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! ☺️👍🏼
@mahamamdouh19972 жыл бұрын
There is a gym have all machines it’s chair move with exercise like leg extension and all others Is it right ?????? Pls
@shivanisingh-xe3ij Жыл бұрын
Hi I don’t see any abs exercise in full body session
@SanviIshaan3 ай бұрын
Thank you
@alondram41512 жыл бұрын
THANK YOU SO MUCH 🌹
@naomikong2 жыл бұрын
Appreciate you ❤️
@samarhamed63996 ай бұрын
@@naomikong where can i find week 2 work out
@areej202.86 ай бұрын
Do we do this in one day or split into 3 days ?
@alondram41512 жыл бұрын
2 months at the gym but I’m too shy to touch the machines so I’ve just been on the treadmill : /
@naomikong2 жыл бұрын
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! ❤️🙌🏼
@hc70922 жыл бұрын
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!
@ngoctramhuynh43986 ай бұрын
All the kitchen gadgets are made of stainless steel, and when you touch it, you can feel that it is cold.
@natalieramon2595 Жыл бұрын
what If my gym doesn't have stairmaster?
@lindaphetmyxay96918 ай бұрын
Incline on treadmill
@Shaikh_Fatima_Official7 ай бұрын
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
@nafeah89277 ай бұрын
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.
@manaalsharif51355 ай бұрын
@@nafeah8927does these excericw help to loose weight also
@mrsRebelQueen2 жыл бұрын
I wish my gym be so empty, it is always so crowded
@ngoctramhuynh43986 ай бұрын
The more it was crowded , the more safe it would be for you I think.
@aishaa4519 Жыл бұрын
❤️❤️❤️❤️❤️❤️
@aishaa4519 Жыл бұрын
👍🏻
@TanFitNP2 жыл бұрын
what is the weight of the dumbbell being used? I want to try to get the most out of each exercise
@naomikong2 жыл бұрын
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. 🙌🏼
@brendaortiz92392 жыл бұрын
What can I do for the bicep curl if my machine doesn’t have the machine?
@naomikong2 жыл бұрын
Bicep curls with dumbbells is perfect! 🙌🏼
@ngoctramhuynh43986 ай бұрын
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.