WEEK 3 | Step-by-Step Weight Training for Beginners Workout Guide

[@naomikong]

Hey, babes! 👋🏼 All my workout guides are 40% off until the end of November! ✨Shop here: naomikong.com/collections/frontpage (Discount applied at checkout.) 00:00 WEEK THREE | DAY 1 (FULL BODY) 34:10 WEEK THREE| DAY 2 (LOWER 1:14:16 WEEK THREE | DAY 3 (UPPER BODY) Please see the description for: ✖️Full written workouts ✖️Outfit details ✖️Music playlists ✖️Links to other helpful videos Happy Thanksgiving week! ❤️❤️

[@missmaomi28]

I love how you SHOW the entire work out in realtime, that’s SO helpful as a returning gym goer! It can be intimidating in there!😙 I'll be giving this a try next gym day💪🏾

[@naomikong]

Of course! Hope you enjoy it. ☺️🙏🏼

[@ordinarydreamer216]

WOW. Thank you so much for showing us how! I dread the gym because I have no idea what to do. Every time I go in, I get overwhelmed by all the options and then I end up doing subpar exercises because I was too scared to try it out. THIS HELPS SO MUCH!!!

[@munimed]

2hrs 🎉🎉 I’ll be starting week 1 tomorrow after 2weeks of mentally preparing to finally start making a change in my life wish me luck guys😅 Thanks Naomi for the video 💜

[@naomikong]

Wishing you THE BEST of luck, babe! You got this, babe! So proud of your growth and progress, love. 🥲❤️🙌🏼

[@andiswamzwakali7740]

Your videos are very helpful, I'm so confident in the gym now, I knw exactly WHT to do, used to go just for the treadmill cz I ddnt knw WHT to do and felt so intimated by the ppl around, felt though they were looking and laughing at me when I started my workouts but now I'm very confident 💙💙

[@naomikong]

I was the same!! 🙌🏼 So happy I’ve been able to be of help. Thank you, Andiswa! 🥰🙏🏼

[@myaco6430]

Yes omg! I was looking for weight training videos! Your beginner videos are a god send.

[@naomikong]

TYSM. ❤️🙏🏼

[@sharonrodenbaugh291]

Honestly , I came across these videos today and I am so ecstatic !!! I have literally never attempted an actual gym routine, intimidation sucks lol but I’m feeling so ready, prepared and educated for the gym on Tuesday !! Thank you, seriously these videos are so helpful. Them being free is so very kind of you, honestly

[@naomikong]

Yay! Wishing you the best of luck!! 🙌🏼🎉 So happy to help. Thank you. ❤️

[@iriasantos1389]

Really glad your channel is up again!!

[@naomikong]

Likewise! Thank you for your patience. 😩🙏🏼 P.S. I’m entering a contest for content creators and need every vote I can get! If you would be so kind as to cast a vote for me in the link below, that would be greatly appreciated! ❤️ creatordao.com/thesearch/group/44/member/naomi-kong

[@alysegray6802]

Naomi we seriously love you so freaking much!! You are absolutely my fitspiration because you are so STRONG 💪 you are a force to be reckoned with. We seriously so appreciate how you walk us through EVERYTHING and don’t make us feel stupid to go through things we may be too embarrassed to ask people out loud. Hope you start selling merch/apparel in your store because I would totally wear a hat or sweatshirt from you at the gym! Thank you for helping me throughout my entire journey ❤

[@naomikong]

You’re the sweetest, Alyse. Thank you for your kind words. 😭❤️🙏🏼 I appreciate you.

[@britheworkfromhomemom]

As a new-ish mom still trying to lose the baby weight I'm so proud I've been consistent with your free program and can't thank you enough! I feel AMAZING!! Can't wait to tackle week 4.

[@naomikong]

So freakin proud of you! You’re incredible. 😍🙌🏼🎉🥲

[@Windsong1]

You motivated me I'm going to break in my gym pass next week

[@naomikong]

Yay! So excited for you! 🙌🏼🎉

[@ashleycarr9589]

Thank you for this! I ❤ workout videos that give you step by step instructions what do and for how much/long 😅

[@naomikong]

Of course! Happy to help. ☺️

[@hinata100ps]

Hi Naomi! What kind of results should I expect after completing the 4 weeks? I just started today but feel so encouraged by your videos!

[@Daisy-dw3oo]

With these exercises are the abdominal trained?

[@Senya007]

What if I cant increase the weight on half of the exercises?

[@naomikong]

No worries at all! There’s no set amount of weight that you “should” be able to use-simply use what feels right and comfortable for you initially and increase the weights as you get more familiar with the exercises over the weeks and months! 🙌🏼 (My 1:1 coaching is open for applications if you’d like to work together to reach your goals. ☺️🫶🏼)

[@ItsBrinaaa]

I made it to week 3

[@Daisy-dw3oo]

We can change also the order of the exercise? Thank you very much you helped me a lot

[@aishaa4519]

I’m on day 3 ✌🏻

[@vishalquake3]

Always always inspired by your approach Naomi ! Thank you for sharing ! Killin it ! ✨🙌😇

[@naomikong]

TYSM 🙏🏼

[@vishalquake3]

@@naomikong Happy to !🔥😇

[@user-jajajsj]

I’ve made it to week 3 🎉 Loving it. The cable row and lat pulldown are often being used at my gym. What could I do as a substitute?

[@f9364]

Thaaank you so much! Your videos are really helpful

[@naomikong]

TYSM 🙏🏼

[@naomikong]

Hey, babe! ✨ I am entering a contest for content creators and would absolutely love it if you could take a minute today to cast a vote for me in the link below! 🙏🏼 creatordao.com/thesearch/group/44/member/naomi-kong

[@cindycindy8069]

Thank you 💕

[@naomikong]

Thanks for stopping by! ☺️

[@parisakarim2019]

I have PCOS, so I can’t have too much cardio in my routine. Mostly slowed down weight training. What kind of gym workout would you suggest. My doing the 6 weeks abs things. On my 4th week.

[@crumcake3]

Hi ... I came across your channel in the middle of the night as I was having a hard time sleeping. Is this series a good place to begin to work out if you're trying to lose weight?

[@Ec.999]

Hi again I want ask about the upper and lower body in this vid i can do it in two days like upper body sun and wed and the lower mon and thurs ? it's okay like that? and thank you so much.

[@naomikong]

Each workout is only meant to be done once in a week, so no need to double up unless you really feel the need to. ☺️ Quality > quantity, always. If you’re finding that these workouts aren’t challenging enough for you, I’d encourage you to check out my other videos under my “Full Week of Workouts” playlist here on my channel. 💕

[@maribaby6380]

I will definitely be using this video to help me in the gym, thank you!! I wanted to ask if the lower body workouts included in this video would help with growing glutes?

[@naomikong]

Yay! Hope you enjoy it. 🤩 & yes, they definitely can! However, you’re more than welcome to add in/substitute more glute-focused exercises as well if you want! 🙌🏼

[@annumiman4587]

Hey was waiting for this weeks workout, im from the uk will each week be posted Tuesday 6pm uk time? Also thank you I’m in the third week and naturally felt the need to increase the weight by one x

[@naomikong]

So sorry!! This week’s video was late due to some technical hiccups. 😩 Please expect Week 4 to be released Monday, November 28th at 12PM CST. 💕

[@munimed]

💜💜💜

[@naomikong]

❤️❤️❤️

[@uneyzamistry1]

Hey , I'm currently weighing 186 pounds , any guesses how much I'll lose at the end of this?

[@naomikong]

This workout guide is not geared towards weight loss/gain/muscle growth-in general, weight loss can be achieved with any workout guide as long as your nutrition reflects a consistent caloric deficit. ✨

[@aishaa4519]

👍🏻

[@iriasantos1389]

Really glad your channel is up again!!

[@naomikong]

Me, too. Thank you. 🥲🙏🏼