What’s up, guys?! 🤩 Hope you all had a terrific weekend! ❎As always, workout diagram is included at the end of the video for you to take a screenshot of & take to the gym. Leggings & top are from alphalete. Shoes are Vans Canvas Sk8 Hi. Headphones are Bose. 💕
Before I went to the gym, I watched this video to help me get rid of my gym anxiety, so naturally I forgot everything and did random stuff not at all pertaining to this 😭😂 BUT, it made me feel confident to go, so that's a start! Thank you ❤️
my gym anxiety is literally so bad i’m afraid to run on the treadmill i really want to get into lifting weights but idk if i’m cut out for it i might just have to stick to this routine
To the people who are scared to go or get anxiety: i was the same way!! Tip: go when theres less people fri-Sunday and 1-2hr before they close :) walk around the gym look at the machines
i have horrible gym anxiety and tomorrow i’m going to try again! istg this woman helps me sm😭i just feel safe and not like shit for being a beginner sjsjjs
I did this workout today and I'm so happy that i am sore in the legs because that is an indicator that i have put in THE work! I will definitely be doing more of your workouts some time this week; thank you. -Cam
I have been out of the gym for a little over three years, I have always been thin and countless of times been intimidated and walked out of the gym after my first set of trying to figure out legs. This video is extremely helpful and has given me a boost of confidence and added some shape and definition to my legs! Simple and Greatly appreciated!
I really appreciate the screencaps at the beginning and end on your workout videos. It's super helpful, as a beginner it's sometimes hard to remember the names of the types of workouts and how they look like and what you're supposed to do 😅 (maybe it's just me though) but starting out, I really have no idea what it is. Lol. So pictures help me so much!
I've recently joined the gym, felt so silly in the first few days especially, but watching your videos has helped so much - you're so good at guiding and motivating. Plus you look so good haha killa outfits. Thanks Naomi!
I'm so glad I found your channel ♥️ I started going to the gym and hired a personal trainer. Had him for 2mos but had to stop because I couldn't afford him anymore. I also stopped going to the gym, thinking I wouldn't know what to do. But I found this and it had the workouts I used to do! ♥️
It’s been 10 years since I’ve been in the gym, and was looking for a good starting routine that would have low risk of injury, understanding that I can’t fill an hour of leg exercises like I used to until I get over the hurdle of being new again. I’m going to do this routine. Thanks!
There are 2 different leg press machines at my gym. One in which you are sitting upright and the other you are laying down. Can you explain the difference between using these 2 machines and pros/cons of each. Thank you.
I’ve been going to the gym for years and even worked at one before the pandemic hit and I won’t do squats at the gym. I think it’s because I’m afraid my form isn’t right and people will just think I’m stupid. Even though I know in my mind people are too much into themselves and what they’re doing to be looking at me I still don’t feel comfortable doing squats at the gym 😑
Im glad I stumbled across your video. It seems very beginner friendly. I will be trying this tonight. I also love how you have videos on how to use the equipment☺️
@@davidholland6405 Pretty good actually! I'm definitely a lot more confident in the gym vs from when I first began. I'm able to navigate the machines better and how to use them. If I don't know how I just ask the staff to show me. Most of my muscle however, I feel comes with just me being a farmer and owning horses, but it's still beneficial for my health. I've learned that riding and taking care of my two mares is certainly not enough activity for me. I've recently been trying to get into weightlifting as of late.
On leg press: Does changing the distance between your feet (feet touching vs feet parallel to shoulders) change anything about the muscles you're working?
Hi there, I’m a beginner too and would love to follow this video during my next workout. Just wanna know if it will help towards slimming along with strengthening the legs?? Thanks a ton
this is just from what I leant through a year of watching videos about these type of stuff. I may absolutely be wrong about certain stuff because I consider myself a beginner as well. Also, I'd like to note that when strengthening your legs, you will gain muscle, and your legs will get bigger the more muscle you have(although, you won't grow big like hulk accidentally. People do that intentionally only). But yeah, I would not necessarily consider that "slimming."
hopefully this won't be a dumb question but when trying to slim thighs and legs is it better to go with heavy weights in all these exercises (as in: more weight, less reps) or to do + reps and - weight? thank you, i'll be heading NOW to the gym to try out this routine!
You can’t really “slim” thighs or legs, you can tone them up which will give them a more lean look. But you are likely to grow muscle when lifting weights, so your legs are going to get bigger and by bigger I mean have more muscle! So I’d say do the amount of weight you feel comfortable with alongside the same amount of reps
Could you please tell me do you do the same exercise for 4 sets in a row or change them each set. I hope that makes sense 😕 My trainer had to quit the gym and so im doing it by myself and feel a bit overwhelmed but don't want to quit
obviously i know 4x15 reps means u do the exercise 4 times by 15 but what do u do inbetween sets like… do u wait a second and then go again or do u do something else n go back after ur finished with the other thing (sorry this is a really bad question)
Hey i m almost a beginner joined gym...as i dont lift weights due to upper back spasm ..if i do only lower body weights will i be able to tone upper body also..and loose weight...will i get loose skin if i dont train upper body
How come you didn’t mention what weights you used? That’s the main thing for beginners they don’t know what weights to start off with , like on the leg press and how much was the dumbbell ?
There’s no specific amount of weight that everyone should start off using-it’ll differ from person to person depending on their body’s capabilities! I always recommend using the lightest amount of weight possible, and when you can comfortably do 12-15 reps with good form, then increase the weight. ☺️
I have literally never worked out my legs, because I don't want a butt,I wanna be healthy though,so is their truly no way to workout your legs without also working out your butt?
This May sounds stupid but I’m a beginner. So do you do 4 reps then switch to the next workout? Orrr do you bound around to these machines then repeat for 4 sets? 😢
Not stupid at all! Both methods are great and it will mainly come down to personal preference and your goals. 🙌🏼 Here’s a step by step video where I take you through an entire workout if you’d like to see a workout performed from start to end! ☺️ th-cam.com/video/7pAwqH39XXs/w-d-xo.html
I have tried goblet squats before and my lower back really hurt? and I couldn't feel it in my legs at all. I moved myself around and kept adjusting myself and my form was exactly like yours but it was still painful so I stopped. Can anyone give me an idea of why? I'm a heavy girl atm but have been going to the gym doing weights for years on and off. Maybe my weight has something to do with it? Maybe I should start off with something else to strengthen my back?
Tara Swain There is no right or wrong amount of weight to use! Simply use whatever weights you are comfortable using that are challenging yet do not compromise your form. 🙌🏼
Tara Swain I’d start with the lightest weight possible for each exercise & work your way up from there! If using the lightest weight feels good & you think you could go heavier, increase the weight and see how that feels. It’s all just trial and error to know what weights are right for you! But always start lighter than heavier. 🙌🏼 For the goblet squats, start with just your body weight & if you feel like you could add a dumbbell/kettlebell, then add the lightest one you can & go from there. For the leg press & the leg extension & hamstring curl, start with just the machine weight & no added weight. If you think you can add more weight to any of them without compromising your form, then go ahead and do that and slowly work your way up in weights. 👍🏼
This is exactly th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
What’s up, guys?! 🤩
Hope you all had a terrific weekend!
❎As always, workout diagram is included at the end of the video for you to take a screenshot of & take to the gym.
Leggings & top are from alphalete.
Shoes are Vans Canvas Sk8 Hi.
Headphones are Bose. 💕
I’m I’m
My kids mom l look
@@neijaNay2 hi
Before I went to the gym, I watched this video to help me get rid of my gym anxiety, so naturally I forgot everything and did random stuff not at all pertaining to this 😭😂 BUT, it made me feel confident to go, so that's a start! Thank you ❤️
Lol me too
the most relatable comment
No because i did this too 🤣
same omg just did random stuff
my gym anxiety is literally so bad i’m afraid to run on the treadmill i really want to get into lifting weights but idk if i’m cut out for it i might just have to stick to this routine
You got this, babe! ❤️ Check out my “Beginner Workouts” playlist for more workouts like this! ☺️
Omg same it’s been over a month and I still walk on the treadmill😭😭
@@ariellecampbell you really shouldn’t be scared most people don’t care lmao 😂
Sameee i just walk on the treadmill
@@naomikong i really do appreciate it, your definitely my biggest role model right now
To the people who are scared to go or get anxiety: i was the same way!! Tip: go when theres less people fri-Sunday and 1-2hr before they close :) walk around the gym look at the machines
I just started at the gym last week and I've been using your videos!! I appreciate the beginner videos so very much!!
Khiari Barino Glad to be of help! Go out there and slay! 🤩❤️🙌🏼
This is my first time at gym and i was nervous about leg day thank u so much
Same❤️ I HAD to subscribe 🫶🏽
i have horrible gym anxiety and tomorrow i’m going to try again! istg this woman helps me sm😭i just feel safe and not like shit for being a beginner sjsjjs
I did this workout today and I'm so happy that i am sore in the legs because that is an indicator that i have put in THE work! I will definitely be doing more of your workouts some time this week; thank you. -Cam
I have been out of the gym for a little over three years, I have always been thin and countless of times been intimidated and walked out of the gym after my first set of trying to figure out legs. This video is extremely helpful and has given me a boost of confidence and added some shape and definition to my legs! Simple and Greatly appreciated!
How long have you been doing this excercises for? When did you start seeing results?
More beginners videos!!! They truly help thank you!!!
Alberto y Yuri Aldape Yes. Would love to do more! Thanks for the suggestion. ✨
I really appreciate the screencaps at the beginning and end on your workout videos. It's super helpful, as a beginner it's sometimes hard to remember the names of the types of workouts and how they look like and what you're supposed to do 😅 (maybe it's just me though) but starting out, I really have no idea what it is. Lol. So pictures help me so much!
I've recently joined the gym, felt so silly in the first few days especially, but watching your videos has helped so much - you're so good at guiding and motivating. Plus you look so good haha killa outfits. Thanks Naomi!
You’re too sweet, babe! Thank you sm. Keep on killin it! ❤️🙌🏼🙏🏼
I'm so glad I found your channel ♥️ I started going to the gym and hired a personal trainer. Had him for 2mos but had to stop because I couldn't afford him anymore. I also stopped going to the gym, thinking I wouldn't know what to do. But I found this and it had the workouts I used to do! ♥️
these videos actually help me so so much! i’m new to the gym and super shy when I go so I appreciate you making these!!💖 love you!!!
It’s been 10 years since I’ve been in the gym, and was looking for a good starting routine that would have low risk of injury, understanding that I can’t fill an hour of leg exercises like I used to until I get over the hurdle of being new again. I’m going to do this routine. Thanks!
you’re actually the best
a diagram to save and use at the gym?! i loveeeee it thank u!!
This is the best format I’ve found on TH-cam. 👏🏽 Thanks for making it short and informative!
There are 2 different leg press machines at my gym. One in which you are sitting upright and the other you are laying down. Can you explain the difference between using these 2 machines and pros/cons of each. Thank you.
this is exactly what i was looking for!! thanks!!
Thank you for this video! I did these at the gym today, Keep them coming 🔥💜
Very short, very basic. Great beginner video 🙌
TYSM✨
Idk why I’m so scared to do squats at the gym
You got this, babe! ❤️🙌🏼
@@naomikong ty I tried this morning and punked out unfortunately. I didn’t even make it inside
@@Urfavoritegra Hey, no worries! I’ve been there, too. 😫 But I believe in you! You got this! ❤️🙌🏼
Try to go extra early when its empty
I’ve been going to the gym for years and even worked at one before the pandemic hit and I won’t do squats at the gym. I think it’s because I’m afraid my form isn’t right and people will just think I’m stupid. Even though I know in my mind people are too much into themselves and what they’re doing to be looking at me I still don’t feel comfortable doing squats at the gym 😑
Thank you to your videos for beginners I have a routine at my gym. Regards from Slovakia.
Having the workout list at the end is awesome thank you!
what's up naomi have a great weekend thanks great tutorial
Great info for beginners, Thanks Naomi!
Gonna try this all today 💪🏻
Im glad I stumbled across your video. It seems very beginner friendly. I will be trying this tonight. I also love how you have videos on how to use the equipment☺️
Phew using this for my leg day at the gym. It's only my 3rd time going!
Have a great workout & keep on killin it! 🤩🙌🏼
@@naomikong Thank you! You're a huge help in all of our journeys.
How’s your progress?
@@davidholland6405 Pretty good actually! I'm definitely a lot more confident in the gym vs from when I first began. I'm able to navigate the machines better and how to use them. If I don't know how I just ask the staff to show me. Most of my muscle however, I feel comes with just me being a farmer and owning horses, but it's still beneficial for my health. I've learned that riding and taking care of my two mares is certainly not enough activity for me. I've recently been trying to get into weightlifting as of late.
killed it girl!
Shayy Butter Thank you, bb 😘
Thank you! My friend just introduced me to lifting, and I love it! Your videos are super helpful!😄💪
thank you
Thank you so much naomi i will definitely do these
Hope you have a great workout! 🙌🏼
I can feel the burn on my legs by just watching the video.
On leg press: Does changing the distance between your feet (feet touching vs feet parallel to shoulders) change anything about the muscles you're working?
Yes it does!
Thank you👍🏼
Hi Naomi, I just found your video and subscribe already, I really like how you explain everything, thank you so much. 🙏❤️
Thank you naomi💕
Happy to help! ☺️
Hi there, I’m a beginner too and would love to follow this video during my next workout. Just wanna know if it will help towards slimming along with strengthening the legs?? Thanks a ton
this is just from what I leant through a year of watching videos about these type of stuff. I may absolutely be wrong about certain stuff because I consider myself a beginner as well. Also, I'd like to note that when strengthening your legs, you will gain muscle, and your legs will get bigger the more muscle you have(although, you won't grow big like hulk accidentally. People do that intentionally only). But yeah, I would not necessarily consider that "slimming."
Im late but you cant slim your legs, you can only tone them by using weights which will help them look more defined
hopefully this won't be a dumb question but when trying to slim thighs and legs is it better to go with heavy weights in all these exercises (as in: more weight, less reps) or to do + reps and - weight? thank you, i'll be heading NOW to the gym to try out this routine!
You can’t really “slim” thighs or legs, you can tone them up which will give them a more lean look. But you are likely to grow muscle when lifting weights, so your legs are going to get bigger and by bigger I mean have more muscle! So I’d say do the amount of weight you feel comfortable with alongside the same amount of reps
Cardio slims you while light weights will tone. Heavy weights will grow them a bit bigger by growing your muscles.
Thanks queen, subscribed.
Appreciate you 🙏🏼
REALLY LOVE YOUR PAGE!
Could you please tell me do you do the same exercise for 4 sets in a row or change them each set. I hope that makes sense 😕
My trainer had to quit the gym and so im doing it by myself and feel a bit overwhelmed but don't want to quit
You could do the 4 sets of goblet sets in one. So do 15 reps then rest for 10 secs and repeat. Or you could do it as a circuit. Hopefully that helps!
Yes, loved this video! I think you forgot to link the squat video, just to let you know!
Brianna Lopez Thanks for the heads up! Just added the links. 💕
My gym doesn’t have a leg press machine . Could you please suggest a substitute exercise instead ?
obviously i know 4x15 reps means u do the exercise 4 times by 15 but what do u do inbetween sets like… do u wait a second and then go again or do u do something else n go back after ur finished with the other thing (sorry this is a really bad question)
typically you take a break anywhere from 45 sec to 3 min depending on the intensity of the exercise
Thank you so much
Ahhhhhhh I missed the notification I need to know your uploading time t this point 😩😩
Adarah munimed Currently have been uploading on Monday’s & Thursday’s, but it’s been a little hectic since I just moved! So sorry! 😩❤️
Naomi Kong it’s all good I love your videos 💜💜
Adarah munimed You’re the best, girl. ❤️❤️🙏🏼🙏🏼
When u say 4 sets of 15 reps, is that like doing 1 set of 15 then going onto the next workout and when done start from the beginning ect?
How does the second machine is called so I can ask my gym girl where to find it? Started Sunday and love it. Thanks for your video!
Leg press machine
Thanks
Hello ma'am, does this work for young lad aswell?
Do you have to do the 4 x 15 sets one by one machine - or can you do it in a circuit way, coming back to each machine 4 times?
That method works as well! 🙌🏼
@@naomikong Thank you for clarifying. You make me feel I can do it!
do you use training shoes or running shoes for leg day ?
I haven’t been to a gym since Highschool so I’ve been using the threadmill and lifting weights only to have guys correct my form lol
i want smaller legs what exercises should i do
What can you use for height if you don’t have weights to put under your heels
How long should the rest between reps be? 30s? or 60s?
Was just trying to find the answer to this question
Love the video
Would you do 4 sets of one exercise and then move on to the next machine, or is it better to do 1 set on each machine and do 4 rounds that way? ☺️
It's best to do it one at a time and then move onto the next exercise. That way you're not jumping around in too many places at once.
This may be a really dumb question, but how much weight should I use on the squats?
honeslty as much as you can handle like i can’t handle much so i don’t fully push myself with super heavy weights until i get way stronger
I am dead 😂😂 my legs are on fire
Hey i m almost a beginner joined gym...as i dont lift weights due to upper back spasm ..if i do only lower body weights will i be able to tone upper body also..and loose weight...will i get loose skin if i dont train upper body
What gym do you go to if you don’t mind me asking ?
love you channel
th gym is scary omg
Your room is so nice!
Thank you! 🙏🏼
How come you didn’t mention what weights you used? That’s the main thing for beginners they don’t know what weights to start off with , like on the leg press and how much was the dumbbell ?
There’s no specific amount of weight that everyone should start off using-it’ll differ from person to person depending on their body’s capabilities! I always recommend using the lightest amount of weight possible, and when you can comfortably do 12-15 reps with good form, then increase the weight. ☺️
I have literally never worked out my legs, because I don't want a butt,I wanna be healthy though,so is their truly no way to workout your legs without also working out your butt?
This May sounds stupid but I’m a beginner. So do you do 4 reps then switch to the next workout? Orrr do you bound around to these machines then repeat for 4 sets? 😢
Not stupid at all! Both methods are great and it will mainly come down to personal preference and your goals. 🙌🏼
Here’s a step by step video where I take you through an entire workout if you’d like to see a workout performed from start to end! ☺️
th-cam.com/video/7pAwqH39XXs/w-d-xo.html
How many times a day per week?
I have tried goblet squats before and my lower back really hurt? and I couldn't feel it in my legs at all. I moved myself around and kept adjusting myself and my form was exactly like yours but it was still painful so I stopped. Can anyone give me an idea of why? I'm a heavy girl atm but have been going to the gym doing weights for years on and off. Maybe my weight has something to do with it? Maybe I should start off with something else to strengthen my back?
maybe work on your back first. do exercises to strengthen your back to reduce the risk of back injury
@@gracemaranke6684 yeah that’s what I’m trying to do now. I find back strengthening exercises hurt my back too haha so just doing things slowly
I had a doubt so you do 4 sets 15× in one go only?
Check out this video for a step by step breakdown of a workout! ☺️
th-cam.com/video/a1y2IeHMALY/w-d-xo.html
What does 4x15 reps mean? How many minutes should I do on each Machine?
4 rounds , doing the movement fifth-teen times each round.
Loved your video. Definitely will subscribe to check out more. Thank you!
Thank you! ☺️
What can you use for hide under your heels if you don’t have weights
In between sets how much rest time do you take?
not more tha 1 minute
Had to check the description - thought she said 50 reps!!
Can someone please tell me what kind of shoes she’s wearing?
Vans Canvas Sk8 Hi 💕
@@naomikong thanks girl!
I have leg day on Monday I'm here to make my workout lists tho its saturday cos i literally ignore anything about workout on Sundays lol
I tried this workout and am so sore!!!
Weights?
Thank you for this! What weight are you using? X
Tara Swain There is no right or wrong amount of weight to use! Simply use whatever weights you are comfortable using that are challenging yet do not compromise your form. 🙌🏼
@@naomikong just don't know roughly what's a good weight to start with
Tara Swain I’d start with the lightest weight possible for each exercise & work your way up from there! If using the lightest weight feels good & you think you could go heavier, increase the weight and see how that feels. It’s all just trial and error to know what weights are right for you! But always start lighter than heavier. 🙌🏼 For the goblet squats, start with just your body weight & if you feel like you could add a dumbbell/kettlebell, then add the lightest one you can & go from there. For the leg press & the leg extension & hamstring curl, start with just the machine weight & no added weight. If you think you can add more weight to any of them without compromising your form, then go ahead and do that and slowly work your way up in weights. 👍🏼
Gurl...u are soooooo preetty..ok but i still liked the video 😁
Ohhh the leg press😥! Did i not fail to use the machine with the weights on😂 I had to remove them first🤣😴
0:42
Going to the gym isn't scary. Going to the gym in a small town where you can get recognized is scary.
By 4x 15 you mean 4 sets ?
Yes! Four sets of 15 reps. ✨
Girl do u not activate?
There’s no way a beginner would be able to do 4x15
This is exactly th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
Leg extension machine stresses knees if you’re older
i got laughed at in the gym yesterday :(
Can a 16 yo guy do this?
Also, Asian people can squat their but to the ground without falling, super elastic achilles heels😂
Naomi Kong You're so cute. ^^
nike socks nice ;)
T
Hey everyone Jesus loves you and you are beautiful!
You are beautiful