Hey, babes! 💕 Welcome to Week 1 of our 4 Week Beginner Gym Workout Guide! ❎Please see the description for time stamps, the full written workouts, music playlists for each day, outfit details, and links to other videos mentioned. 1:55 WEEK ONE | DAY 1 (FULL BODY) 31:32 WEEK ONE | DAY 2 (LOWER BODY) 1:05:27 WEEK ONE | DAY 3 (UPPER BODY) Wishing you guys all the best of luck as we begin these next 4 weeks! Let’s end this year strong and take another step closer to our goals. 💪🏼🔥
You are a LIFE SAVER!! Thank you x1000 for posting this, and for 4 weeks??!! God Bless you! Today was the first day back in the gym and back to my weight loss journey. I’m not gym smart and never know what to do. Now, I got you! I’ve been a follow for a little while now. ❤
2:03 day 1 full body Treadmill 5 min 7:40 dumb bell squat 3x10 12:25 Wide Lateral pull downs 3x10 17:03 Chest press 3x10 21:29 Stairs 10 min 31:33 day 2 lower body Treadmill 5 min 37:17 leg press 3x10 42:08 leg extensions 3x10 46:32 leg curls 3x10 51:48 hip abductions 3x10 55:25 stairs 10 min 1:05:29 day 3 upper body Treadmill 5 min 1:11:11 seated cable rows 3x10 1:16:00 chest flys 3x10 1:20:37 shoulder press 3x10 1:25:00 bicep curls 3x10 1:29:15 tricep extensions 1:33:40 stairs 10 min
I just finished the first day. I am obese, so this kicked my butt! It definitely wasn’t the worst thing in the world!! I’m going to try to keep going, relying on Christ for my strength. It’s definitely not “fun” going to the gym and feeling like everyone’s staring, but with time I think it will go away. If you’re struggling with anxiety at the gym like me, please tell yourself that “everyone is focused on themselves, they’re not looking at you” even if THEY ARE loll. Focus on what’s important!! Getting healthy, and putting your body into submission and obedience of Christ! This journey is sanctifying, and sanctification is painful. I say all this, because it’s not always going to be fun, you won’t feel like working out at first, but please stick with it! It will be so rewarding! God bless you! Do everything to His Glory!
So yesterday was my first day at the gym, I haven't been in years. Right now my goal is to simply move my body and regain confidence in myself. I did Day 1 and it was AMAZING, 100 % beginner friendly, today I feel sore but the good kind. My mood was the best it has been in months and I hate that everybody is right! Exercise does make you feel goooood. Tomorrow I will do Day 2 and keep updating this comment.
I hope your gun journey has continued on well! 💕 If you have a minute to spare 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
This was great… im happy to say I completed week one! I was 216 when i started and now im 213….Ive done cardio between workouts days but yeah im really happy and i can’t wait to see how strong i get on week 4 💪
i started this on 19.03.24 when i was weighting 75.5 kgs (166 lbs) im planning on working out 3 times every week this month so i’ll update on how it’s going!! start= 19.03.24 finish=
Just want to say thank you for this, I did my first workout today and, I couldn’t help but feel gratitude to you, I followed every step along with the timing a, no gym anxiety as I was being told what to do and how to breath and position my form. I can’t wait to finish the week off with the other workouts, I want to stick to these weekly videos for three months and see the progress! Honestly thank you for your hard work. It would be amazing if you thought about doing mon-Fri healthy meals as im sick of grilled veg and meat! Love from the uk x
I also love the fact you didn’t go crazy with the first workout, I was done under an hour, did my set 5 min stair master and boom enough time to stretch and bar hang!
Literally so proud of you. 🥲🎉 Thank you for your kind words and support. ❤️🙏🏼 LoL I would do more good videos, but I need more cooking lessons myself. 😆 Would love to do more in the future when I have a few more fav recipes up my sleeve! 🙌🏼
Hey, Annum! I hope your gym journey has been going well! 🤩 If you have a moment today, I’d 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
Naomi Kong After having Lyme disease I’m finally on the road to increased strength and no pain . It put the kibosh to my personal training days ! Thank you for this ! I’m 3 months into my return !! God bless you and again thank you !
I went to the gym for the first time last week and followed one of your older beginner workout video and it went really well! I think I'll do this for the next four weeks so I can build proper forms! You're amazing, please never stop! 😊
I hope you’re having a wonderful holiday season, babe! 💕 I’m entering a contest for content creators and would absolutely appreciate it if you could take a moment to drop a vote for me via the link below! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
I’ve been trying to get back in the gym, but have been feeling so unmotivated because I feel so lost and not sure where to start, but I’m so thankful I found your videos! I already feel so much confidence in going back. Thank you for your very informative, and inspiring videos!! ❤
Omg this video is just what I was looking for!! So many trainers offer workout suggestions but I also need someone to do it with + have someone count/time the exercises for me since I often zone out or get confused at what I'm doing at the gym lol. I also get bored easily if there is no instructor in front of me that I could focus on. So big thanks to you!
This is a great gym guide! I'm getting ready to start my fitness journey again at 31, and I'm pretty anxious and overwhelmed about getting started again. I'm a social worker at a preschool. The majority of my job is sitting at my desk, but I do venture into the classrooms and go on home visits. I pray I'm not too sore to function lol. Thank you for taking the time to put this together❤️
I (27f) just finished third week as an absolute begginer and a total hater of sports and workout. Thank you for these videos, you are so inspiring and motivating! Now I actually kinda enjoy going to gym, and I had always thought something like that can’t happen as long as I am alive 😂
I just started going to the gym yesterday and I was a bit lost on what to do… I did a few machines but didn’t have a “plan of attack” when I got there. I’m going again tonight and I will do day 1! Was a little intimidated because it seemed like everyone else knew what they where doing lol
Went to the gym and for the first time in my adult life was brave enough to use the weight machines by myself because of your videos! Thanks for helping me get over my fear of using them and just going there period!
Thanku u soo much… today when everyone is bussy focusing only on themselves… there are ppl like you who wish well for others… i just started my gym journey bt everytime i hit the gym i feel lost ,embarrased and i leave the gym dissapointed… ur video is a blessing… thank u frm my ❤… god bless u
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
Thank you for this content! You are the only influencer I've found who actually helps me understand what to do without intimidating workouts. Now I feel confident to build a healthy gym routine!
Just started the gym. I’ve gone twice and am clueless. Thank you so much for this video. I have subscribed and will be following your incredibly helpful and descriptive videos.
I want to first day Thank you Naomi for helping us Ladies out. It's not easy especially when you have no one to go to the gym with, you feel so lost. I have been in an out of gym for the past year with no results and excuses. Going to the gym I would work one treadmill because it was easy, looking at other people use the machine then used it after because of a body part I wanted to work on that day. Felt so lost, did not know how many reps or sets to so back on the treadmill I went 🥺. I found your channel and it has made me so happy, so grateful. I started working out this week for the first time. Even getting up early in the morning to go to the gym before work and it felt great. Even my 15 yr young Daughter goes with my. I feel so comfortable with working out at the gym and with out someone. I have confidence going to the gym on my own now. Not sure if the others feel the same way. I want to tone my body and get fit, I'm giving my self 3 months to see some results. I will be doing the full weeks body workouts and more. No deadlifts for now 😂. I have made a 2023 gym playlist. I'm so grateful you don't know how happy I am to have found your channel. I will also be doing your home workouts. I'm just excited. Thank you, Thank you, Thank you. 💜. Now knowing what to eat is my not so big challenge but need help there. I go TH-cam and Google ideas. I want my workouts to match my eating ☺️. May you forever be Blessed, health, wealth and prosperity. 💜
Just started the gym and on day two right now and it’s amazing!! Thank you so much I struggled finding one I was comfortable with so glad to have found u!
@@E_clarke Yay! So so happy to hear that! 🥰 Wishing you the best of luck, 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
i’m gonna start from today and i have a very silly doubt😭😭 do we repeat the set of the same exercise 3-4 times and then move on to the next one or complete the whole set with different exercises once and then repeat it all over again??
I have completed week one and I have been thoroughly humbled not only by these workouts but the stair master. Easy enough for beginners but challenging enough to turn you to jelly.
I love all your videos! I've joined the gym for a while now but I haven't really been going due to anxiety and depression, it made me lost so much weight 🥲 watching your videos is making me want to hit the gym again and break that fear as a beginner. Thank you for the follow along videos. You're making it so much easier for us gym newbs 🤭. My 2023 goal is to gain weight and be fit 💪
Let’s get it, Sari! 👏🏼 So proud of you for taking this step. 🥲 P.S. If you have a minute to spare today, I’d absolutely appreciate it if you could place a vote for me via the link below for a contest for content creators that I’m participating in! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
Thank you so much. I haven't been to the gym in 2yrs, so having a go to plan for women was convenient & easy to follow making it a no brainer to get myself motivated. 😊🇭🇲
Day 1 and day 2 complete. Thank you for amazing workout plan. Finally something that I can actually follow and not feel subconscious about. I can't wait for day 3
So so proud of you for completing the first two days! Hope you had an amazing week at the gym. 🤩 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
Thank you for this! I have no idea what I am doing. This is an excellent start. My gym is in between personal instructors at the moment. Good form is important to me, and you Delivered what good form looks like for each movement.
Thank you soooo much!!! I did the first workout today and I actually felt like I knew what I was doing. I have terrible gym anxiety - but today I felt confident! And boy did my body feel it. Can’t wait to do the rest of the workouts!!
Thank you so much for making amazing content. I've spent a few years away from the gym and I was finding it really difficult to get back until I found your videos! Finally got over my gym fear ♥️😀
Thank you so much for this. It got me back in the gym after years of being out. This workout format/routine helped heal some toxic connections I had made between myself and my body in the gym. Press on.
Starting my first session today. This video really motivated me and helped me out with doubts as a first timer! Thank you so much ❤. Shall update how it goes. . Day 1 (25/06/2024) I did the upper body workout today. I felt great starting off with the warm up and a few stretches. Every exercise that followed felt challenging, and I felt less and less energy every consecutive step. I decided to take slightly longer breaks and stretch and found that it helped me personally. My shoulders ache 😭 but it was worth it.
Hello from Indonesia, Thankyou so much for showing all your workout so detail step by step, It means at lot for me as a beginner. Hope you can share more videos will waiting it! Stay healthy.
Hello from the U.S.! 👋🏼 I’m so happy these videos have been helpful for you! 💕 If you have a minute to spare 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
Just finished week 1 and I'm so glad I found d your channel! I get overwhelmed at the gym usually or discuroaged cause in push too hard. I found how you added an extra step to each day a great way to get my body used to moving in this way. I don't feel fatigued for days like I used to. thank you!
Congrats on slaying week 1! 🎉🎉 Wishing you the best of luck as you complete the rest of this workout guide! 🤩 ✨When you’re done with these 4 weeks and are ready to take the next big step in your fitness journey, I’d love to work together to reach your goals faster! Tell me more about yourself & your goals here: www.naomikong.com
I've always been anxious about getting healthy and starting my fitness journey. The gym has always made me feel self conscious and panicky; thank you for making the whole thing so much more approachable ❤
Hope you had a great first week, babe! Keep on killin it! 🤩🙌🏼 P.S. 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
I am currently completely the NASM personal Trainer and wellness coach programs. I haven’t been in the gym I’m a consistent basis since Covid lock down and I am 7 months postpartum. I am pumped to return.. but nervous of course. I just don’t feel qualified to teach. Thanks for the info to get my back into gear!
Thank you for making this! This week was my first time back in a gym in years. Every time I went, I felt like my workouts had purpose and I had a good plan. I had to modify it a bit for my needs, but this still gave me enough structure to make every hour at the gym feel worth it. Thank you so much.
Thank you so much! I had an ankle injury right before I was going to start my workout journey a month ago. I had to wait to heal up. felt discourage but your videos have been so motivating and helpful! im on my 2nd week of getting back to the gym and it feels great! so glad i found your channel! cant wait to continue my journey and get back to where i want to be and i cant thank you enough for all of your great content! i especially love your older videos where you talked about what to bring in your bag for your first day to the gym and gymtimidation. really helped me overcome my fears of the gym!
Awh, so glad to hear you’re healing up okay and already getting back into the gym! Wishing you the best of luck as you start up again! Thank you for your kind words. 🥰❤️🙏🏼
Thanks for this! With our schedule, my partner and I only have so much time for the gym together. I’ve never trained/taught a beginner before, so this will definitely help when I get my partner into the gym!
You are the only youtuber I really really look forward to seeing content from! Absolutely love your videos! It helps me so much with my fitness journey 🫶🏽
Been watch you since 2020 and I ❤ that you go into detail. It lets me keep all those details in mind when I’m feeling like my form is off. So excited to start working out again with your videos haven’t been to a gym since April.
Hey, Cyndi! I hope you’re gym journey has been going well! 🤩 I’m participating in a contest for content creators and would absolutely love it if you could spare a minute of your time today to drop a vote for me via the link below! 🙏🏼 creatordao.com/thesearch/profile/naomi-kong
WOW! Your videos are incredibly helpful and easy to understand. As someone who struggles with manic depression, they are so motivating!! Thank you a million times! ❤🏋🏻♀️
I am also a beginner and haven't known how to start. Thanks for a very informative videos that can be easier to follow...Hope your channel will be more successful
Ahhh ty so much. First day back in the gym in a long time… you gave me the borrowed confidence and ease to do it. It was a success. Thank you again. Blessed to have stumbled on your page !
You got this, babe! 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
Omg I'm so glad I found you! Today was my first day at the gym and they gave me an "assessment" where they made me feel like my plan was wrong and tried to pressure me into getting a trainer. I lost confidence and ended up just doing some cardio. Now I'm really excited to go back tomorrow and follow your workout. Thank you for making this!
I had the same experience this past week. My 13yo daughter and I signed up to a gym that we usually only join in the summer for swimming. We had our assessment and we were pressured to sign up for personal training that would cost us hundreds each! I told them straight out that I couldn’t afford that for even one of us. I’m thankful for NK. She has provided us a great starting point!
Yo deje el gym porque estaba muy caro. Estuve dos meses yendo casi a diario y hoy que hice esto con mancuerna de 10 lbs casi no lo sentí porque en las poleas levantaba hasta 65 libras. Pero es mejor que nada y sin lastimarme. Muchas gracias
To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))
I started the gym this week and my strategy was to follow the cycle of how the gym is set up. The machine for the lower body is in one area. Then i moved to upper body abd then to Abs.
Thanks Naomi , because of your video i know im having a plan to do and you’re with me in every step so i joined the gym membership This content is so awesome please make more 🎉❤
TYSM, I appreciate it! 🥰🙏🏼 Wishing you the best of luck on your gym journey! 🙌🏼 (If you’re not sure what you need to do to reach your goals, I’d love to work together to help you create a plan for success! 💪🏼 ✨Apply for my 1:1 coaching here: naomikong.com )
Hey, babes! 💕
Welcome to Week 1 of our 4 Week Beginner Gym Workout Guide!
❎Please see the description for time stamps, the full written workouts, music playlists for each day, outfit details, and links to other videos mentioned.
1:55 WEEK ONE | DAY 1 (FULL BODY)
31:32 WEEK ONE | DAY 2 (LOWER BODY)
1:05:27 WEEK ONE | DAY 3 (UPPER BODY)
Wishing you guys all the best of luck as we begin these next 4 weeks!
Let’s end this year strong and take another step closer to our goals. 💪🏼🔥
Thank you!!!
@@jimhilton4661 Ofc! 🙌🏼
You are a LIFE SAVER!! Thank you x1000 for posting this, and for 4 weeks??!! God Bless you! Today was the first day back in the gym and back to my weight loss journey. I’m not gym smart and never know what to do. Now, I got you! I’ve been a follow for a little while now. ❤
@@hailey9906 Rooting for you, Hailey! 🙌🏼🎉 Thank you for your time and support. I appreciate you. ❤️🙏🏼
Great video. Thank you for sharing! 😊💕🔥
2:03 day 1 full body
Treadmill 5 min
7:40 dumb bell squat 3x10
12:25 Wide Lateral pull downs 3x10
17:03 Chest press 3x10
21:29 Stairs 10 min
31:33 day 2 lower body
Treadmill 5 min
37:17 leg press 3x10
42:08 leg extensions 3x10
46:32 leg curls 3x10
51:48 hip abductions 3x10
55:25 stairs 10 min
1:05:29 day 3 upper body
Treadmill 5 min
1:11:11 seated cable rows 3x10
1:16:00 chest flys 3x10
1:20:37 shoulder press 3x10
1:25:00 bicep curls 3x10
1:29:15 tricep extensions
1:33:40 stairs 10 min
Thank you for this
Thank uh✨✨
Thank you! 😍
Nice move 👏
Lifesaver ❤thank you
I just finished the first day. I am obese, so this kicked my butt! It definitely wasn’t the worst thing in the world!! I’m going to try to keep going, relying on Christ for my strength. It’s definitely not “fun” going to the gym and feeling like everyone’s staring, but with time I think it will go away.
If you’re struggling with anxiety at the gym like me, please tell yourself that “everyone is focused on themselves, they’re not looking at you” even if THEY ARE loll. Focus on what’s important!! Getting healthy, and putting your body into submission and obedience of Christ! This journey is sanctifying, and sanctification is painful. I say all this, because it’s not always going to be fun, you won’t feel like working out at first, but please stick with it! It will be so rewarding! God bless you! Do everything to His Glory!
How is it going?
And do you have any tips I’m starting tomorrow?
Thank you for saying this. ❤
Praying for you on your journey!!!
@@LeticiaMartinez-vx8rj 🥰❤️✝️
🙏🏼🩵🙂
You’re the only person I can find on TH-cam who actually feels like they’re helping me. Genuinely appreciate ya
TYSM 🥹🫶🏼
I just found your channel. I share the same sentiments.. Thank you so much ❤
Agreed!!! I’m starting this on Monday. Thank you for making these videos!!
So yesterday was my first day at the gym, I haven't been in years. Right now my goal is to simply move my body and regain confidence in myself. I did Day 1 and it was AMAZING, 100 % beginner friendly, today I feel sore but the good kind. My mood was the best it has been in months and I hate that everybody is right! Exercise does make you feel goooood. Tomorrow I will do Day 2 and keep updating this comment.
How’s it going ?
How's it going???😂
Don’t give up!
How is going
I guess he gave up.
Tomorrow is my first day at the gym , I was kind of overwhelmed of what to do , until I came across your video , thank a lot , it was so helpful 😊
So happy to be of help! Hope you had a great first day and many more to come. 🤩🙌🏼
hope it went well :)
I hope your gun journey has continued on well! 💕
If you have a minute to spare 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
Mine in a couple of days I haven’t been in over 3/4 years 😂 I’ve forgotten everything
how’s it going so far? i’m joining soon too and nervous 😂
This was great… im happy to say I completed week one! I was 216 when i started and now im 213….Ive done cardio between workouts days but yeah im really happy and i can’t wait to see how strong i get on week 4 💪
update?
Update ???
i started this on 19.03.24 when i was weighting 75.5 kgs (166 lbs) im planning on working out 3 times every week this month so i’ll update on how it’s going!!
start= 19.03.24
finish=
Heey how are you
😂 let me too now this help to waight lose
Updaatteee pleaseee
Any update it’s been 3 months plz talk
Hi. How are you?
Just want to say thank you for this, I did my first workout today and, I couldn’t help but feel gratitude to you, I followed every step along with the timing a, no gym anxiety as I was being told what to do and how to breath and position my form. I can’t wait to finish the week off with the other workouts, I want to stick to these weekly videos for three months and see the progress! Honestly thank you for your hard work. It would be amazing if you thought about doing mon-Fri healthy meals as im sick of grilled veg and meat! Love from the uk x
I also love the fact you didn’t go crazy with the first workout, I was done under an hour, did my set 5 min stair master and boom enough time to stretch and bar hang!
Literally so proud of you. 🥲🎉 Thank you for your kind words and support. ❤️🙏🏼
LoL I would do more good videos, but I need more cooking lessons myself. 😆 Would love to do more in the future when I have a few more fav recipes up my sleeve! 🙌🏼
Hey, Annum! I hope your gym journey has been going well! 🤩
If you have a moment today, I’d 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
Tell us if it worked now please
I noticed its been 3 months. Hows your journey?
I just want you to know that you’re literally saving lives lol gym anxiety is the worst. thank you for providing how to use gym equipment as well.
Naomi Kong
After having Lyme disease I’m finally on the road to increased strength and no pain . It put the kibosh to my personal training days ! Thank you for this ! I’m 3 months into my return !! God bless you and again thank you !
I went to the gym for the first time last week and followed one of your older beginner workout video and it went really well! I think I'll do this for the next four weeks so I can build proper forms! You're amazing, please never stop! 😊
Appreciate you sm. Thank you! 🥰🙏🏼
I hope you’re having a wonderful holiday season, babe! 💕
I’m entering a contest for content creators and would absolutely appreciate it if you could take a moment to drop a vote for me via the link below! 🙏🏼
creatordao.com/thesearch/profile/naomi-kong
do you mind sharing which video it is?
I’ve been trying to get back in the gym, but have been feeling so unmotivated because I feel so lost and not sure where to start, but I’m so thankful I found your videos! I already feel so much confidence in going back. Thank you for your very informative, and inspiring videos!! ❤
You’re the only person I can find on TH-cam who actually feels like they’re helping me. Genuinely appreciate ya
I’ve been looking for a channel like this for forever! So happy I found someone to actually do the workouts with me!
Omg this video is just what I was looking for!! So many trainers offer workout suggestions but I also need someone to do it with + have someone count/time the exercises for me since I often zone out or get confused at what I'm doing at the gym lol. I also get bored easily if there is no instructor in front of me that I could focus on. So big thanks to you!
Going to try this out today!! Hopefully i can manage gym anxiety because im so nervous going to the gym at 19
Today was not my first time in gym, but for sure the first time I actually knew what I am supposed to do. Thank you so much 💜💜💜
So happy to help! ☺️
This is a great gym guide! I'm getting ready to start my fitness journey again at 31, and I'm pretty anxious and overwhelmed about getting started again. I'm a social worker at a preschool. The majority of my job is sitting at my desk, but I do venture into the classrooms and go on home visits. I pray I'm not too sore to function lol. Thank you for taking the time to put this together❤️
Thank you so much for this work out I was struggling to find what work outs I should do to maximize my time at the gym. 😊
TYSM. Truly appreciate it & wishing you the best of luck! 🥲❤️🙌🏼🫶🏼
I (27f) just finished third week as an absolute begginer and a total hater of sports and workout. Thank you for these videos, you are so inspiring and motivating!
Now I actually kinda enjoy going to gym, and I had always thought something like that can’t happen as long as I am alive 😂
This the first week I’ve ever been consistent with the gym. I’m so so soooo more confident now Omg. Im coming for week 2 !
Let’s get it, babe! So proud of you! 🙌🏼🎉
Feel free to DM me on Instagram (@naomi.kong) if you have any questions! ☺️
@@naomikong will do!
@@abcismehows it going?
Day 1 done ✅
Day 2 done ✅
I just started going to the gym yesterday and I was a bit lost on what to do… I did a few machines but didn’t have a “plan of attack” when I got there. I’m going again tonight and I will do day 1!
Was a little intimidated because it seemed like everyone else knew what they where doing lol
You got this! Wishing you the best of luck! ❤️🙌🏼
Went to the gym and for the first time in my adult life was brave enough to use the weight machines by myself because of your videos! Thanks for helping me get over my fear of using them and just going there period!
Thanku u soo much… today when everyone is bussy focusing only on themselves… there are ppl like you who wish well for others… i just started my gym journey bt everytime i hit the gym i feel lost ,embarrased and i leave the gym dissapointed… ur video is a blessing… thank u frm my ❤… god bless u
You got this, Risha! Sending you sm love. 🥰🙌🏼
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
THIS IS WHAT I E BEEN LOOKING FOR!! Exercise and form!! The whole workout on video! THANK YOU
Thank you for this content! You are the only influencer I've found who actually helps me understand what to do without intimidating workouts. Now I feel confident to build a healthy gym routine!
Just started the gym. I’ve gone twice and am clueless. Thank you so much for this video. I have subscribed and will be following your incredibly helpful and descriptive videos.
Ofc, thank you! ☺️
Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. 💕
Today I prepared all the notes and screenshot according to your last guide and wow here is a full guided one ! Loving it, just at the moment
You’re amazing, babe. Love to see you guys taking initiative and advantage of your resources. 🥲🙌🏼 Hope you enjoy this guide! ❤️
@@naomikong thanks, I could not find any resource on YT as helpful and begginer friendly as your channel
Just wanted to ask there are only 3 days workout rest of the days what we suppose to do
@@Kshirjadubeythis
Is what I was wondering
I want to first day Thank you Naomi for helping us Ladies out. It's not easy especially when you have no one to go to the gym with, you feel so lost. I have been in an out of gym for the past year with no results and excuses. Going to the gym I would work one treadmill because it was easy, looking at other people use the machine then used it after because of a body part I wanted to work on that day. Felt so lost, did not know how many reps or sets to so back on the treadmill I went 🥺. I found your channel and it has made me so happy, so grateful. I started working out this week for the first time. Even getting up early in the morning to go to the gym before work and it felt great. Even my 15 yr young Daughter goes with my. I feel so comfortable with working out at the gym and with out someone. I have confidence going to the gym on my own now. Not sure if the others feel the same way. I want to tone my body and get fit, I'm giving my self 3 months to see some results. I will be doing the full weeks body workouts and more. No deadlifts for now 😂. I have made a 2023 gym playlist. I'm so grateful you don't know how happy I am to have found your channel. I will also be doing your home workouts. I'm just excited. Thank you, Thank you, Thank you. 💜. Now knowing what to eat is my not so big challenge but need help there. I go TH-cam and Google ideas. I want my workouts to match my eating ☺️.
May you forever be Blessed, health, wealth and prosperity. 💜
Can you please give us an update on your journey :)
Just started the gym and on day two right now and it’s amazing!! Thank you so much I struggled finding one I was comfortable with so glad to have found u!
@@E_clarke Yay! So so happy to hear that! 🥰 Wishing you the best of luck, 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
i’m gonna start from today and i have a very silly doubt😭😭
do we repeat the set of the same exercise 3-4 times and then move on to the next one or complete the whole set with different exercises once and then repeat it all over again??
Thanks!
Appreciate you! TYSM. 🥰🙏🏼🫶🏼
Thank you so much for this. Tomorrow is my first day at the gym and I'm aiming to lose 60lbs. This eased my anxiety a lot.
Thanks!
Thanks sm, Janette! Appreciate you. 🥰🫶🏼
I have completed week one and I have been thoroughly humbled not only by these workouts but the stair master. Easy enough for beginners but challenging enough to turn you to jelly.
I love all your videos! I've joined the gym for a while now but I haven't really been going due to anxiety and depression, it made me lost so much weight 🥲 watching your videos is making me want to hit the gym again and break that fear as a beginner. Thank you for the follow along videos. You're making it so much easier for us gym newbs 🤭. My 2023 goal is to gain weight and be fit 💪
Let’s get it, Sari! 👏🏼 So proud of you for taking this step. 🥲
P.S. If you have a minute to spare today, I’d absolutely appreciate it if you could place a vote for me via the link below for a contest for content creators that I’m participating in! 🙏🏼
creatordao.com/thesearch/profile/naomi-kong
Thank you so much.
I haven't been to the gym in 2yrs, so having a go to plan for women was convenient & easy to follow making it a no brainer to get myself motivated. 😊🇭🇲
Day 1 and day 2 complete. Thank you for amazing workout plan. Finally something that I can actually follow and not feel subconscious about. I can't wait for day 3
So so proud of you for completing the first two days! Hope you had an amazing week at the gym. 🤩
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
Day 1 ✅
Day 2 ✅
Day 3✅
Now i can rest on the weekend. Thank so much. This helped me so much on anxiety going to gym.
This help to Wight lose sis pls help me
This video is giving me confidence as I step into the gym after years away! Thank you
So happy to hear that! Go get it, babe! ❤️🙌🏼
Thank you for this! I have no idea what I am doing. This is an excellent start. My gym is in between personal instructors at the moment. Good form is important to me, and you Delivered what good form looks like for each movement.
Thank you soooo much!!! I did the first workout today and I actually felt like I knew what I was doing. I have terrible gym anxiety - but today I felt confident! And boy did my body feel it. Can’t wait to do the rest of the workouts!!
Thank you so much for making amazing content. I've spent a few years away from the gym and I was finding it really difficult to get back until I found your videos! Finally got over my gym fear ♥️😀
This has helped me feel more confident in the gym. I was completely overwhelmed to jump back in postpartum. Thank you so much
bro Im so scared to do this!!!! I dont wanna go to the gym everyone goes to! im gonna need to go when it’s like empty or something 😂
Try your local YMCA if your area has one. Those are usually pretty empty. The membership is more expensive, but it’s worth it.
Try going early mornings or late nights
@@Supersedessmine is always full at all times😭 maybe because it opens at 8 and closes at 8
I get in by 4 a.m. I'm usually leaving when people really start coming in and when the staff get there which is at 5.
I also like empty Gym
Just finished week 1!! 🎉🎉🙌 I feel amazing already!! 💪
Hope you still doing amazing
I was trying to up my routine from 2 to 3 days so this is perfect! Needed a full body day so this is highly appreciated :)
Yay! So happy to help! Hope you enjoy it. ☺️
THANK YOU DEAR 🥹❤️ We hope you always be healthy and happy!!
You are the best , i am so sacred of gym and I don’t like it at all, but your videos motivates me ❤ thank you so much
Thank you so much for this. It got me back in the gym after years of being out. This workout format/routine helped heal some toxic connections I had made between myself and my body in the gym. Press on.
Starting my first session today. This video really motivated me and helped me out with doubts as a first timer! Thank you so much ❤.
Shall update how it goes.
.
Day 1 (25/06/2024)
I did the upper body workout today. I felt great starting off with the warm up and a few stretches. Every exercise that followed felt challenging, and I felt less and less energy every consecutive step.
I decided to take slightly longer breaks and stretch and found that it helped me personally.
My shoulders ache 😭 but it was worth it.
Hello from Indonesia, Thankyou so much for showing all your workout so detail step by step, It means at lot for me as a beginner. Hope you can share more videos will waiting it! Stay healthy.
Hello from the U.S.! 👋🏼 I’m so happy these videos have been helpful for you! 💕
If you have a minute to spare 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
Just finished week 1 and I'm so glad I found d your channel! I get overwhelmed at the gym usually or discuroaged cause in push too hard. I found how you added an extra step to each day a great way to get my body used to moving in this way. I don't feel fatigued for days like I used to. thank you!
Congrats on slaying week 1! 🎉🎉
Wishing you the best of luck as you complete the rest of this workout guide! 🤩
✨When you’re done with these 4 weeks and are ready to take the next big step in your fitness journey, I’d love to work together to reach your goals faster! Tell me more about yourself & your goals here: www.naomikong.com
I've always been anxious about getting healthy and starting my fitness journey. The gym has always made me feel self conscious and panicky; thank you for making the whole thing so much more approachable ❤
Literally needed this!!!! I’m going to the gym for the first time today and don’t even know where to start!!! So thankyou so much
So happy to help! ☺️
If you enjoy this style of video, stay tuned for a special announcement coming soon! 💕
Did I miss the announcement, I just got here
This says 10 minutes but it was short by 3 minutes…unless I missed something? Love your enthusiasm and energy!
You are so generous!! Thank you and may all this knowledge you share bloom back in your path ❤💪🏻
Going to start this on Monday! So happy I found your channel. I’ve been looking all over for a beginner routine that was actually doable.
Hope you had a great first week, babe! Keep on killin it! 🤩🙌🏼
P.S. 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
Okay, I'll add this to my list and will go to gym this January 1. This helps a lot, so thank youuu.
I am currently completely the NASM personal Trainer and wellness coach programs. I haven’t been in the gym I’m a consistent basis since Covid lock down and I am 7 months postpartum. I am pumped to return.. but nervous of course. I just don’t feel qualified to teach. Thanks for the info to get my back into gear!
Thank you Naomi , you are the only one who has added this long video with proper workout routine ❤
TYSM ❤️🫶🏼
Yay, I was just thinking yesterday about guide for beginners and hopefully there will be a continue to moderate as well
Hope you enjoy this one! ☺️
@@naomikong Definitely will enjoy it, thank you!
Thank you for making this! This week was my first time back in a gym in years. Every time I went, I felt like my workouts had purpose and I had a good plan. I had to modify it a bit for my needs, but this still gave me enough structure to make every hour at the gym feel worth it. Thank you so much.
i’m going to the gym for the first time in ten mins😭 needed this🙏🏻🙏🏻
Have fun! 🤩🎉
Thank you so much! I had an ankle injury right before I was going to start my workout journey a month ago. I had to wait to heal up. felt discourage but your videos have been so motivating and helpful! im on my 2nd week of getting back to the gym and it feels great! so glad i found your channel! cant wait to continue my journey and get back to where i want to be and i cant thank you enough for all of your great content! i especially love your older videos where you talked about what to bring in your bag for your first day to the gym and gymtimidation. really helped me overcome my fears of the gym!
Awh, so glad to hear you’re healing up okay and already getting back into the gym! Wishing you the best of luck as you start up again! Thank you for your kind words. 🥰❤️🙏🏼
you’re amazing and the plan for workouts is so helpful ♥️♥️♥️ thank you so much
Love the workouts!! Thanks for explaining how to do the workouts on the machines ❤
Thanks for this! With our schedule, my partner and I only have so much time for the gym together. I’ve never trained/taught a beginner before, so this will definitely help when I get my partner into the gym!
Happy to help! ☺️🙌🏼
You are the only youtuber I really really look forward to seeing content from! Absolutely love your videos! It helps me so much with my fitness journey 🫶🏽
Appreciate you sm. Thank you. 🥲❤️🙏🏼
Thank you Naomi! I will be using this :)
Been watch you since 2020 and I ❤ that you go into detail. It lets me keep all those details in mind when I’m feeling like my form is off. So excited to start working out again with your videos haven’t been to a gym since April.
Appreciate you sm. Thank you. 🥲❤️🙏🏼 Hope you enjoy this series!
Hey, Cyndi! I hope you’re gym journey has been going well! 🤩
I’m participating in a contest for content creators and would absolutely love it if you could spare a minute of your time today to drop a vote for me via the link below! 🙏🏼
creatordao.com/thesearch/profile/naomi-kong
This is my frst week of exercising. I'm focusing on learning form and what each machine works
WOW! Your videos are incredibly helpful and easy to understand. As someone who struggles with manic depression, they are so motivating!! Thank you a million times! ❤🏋🏻♀️
Appreciate your kind words. TYSM. 🥲❤️🙏🏼
I am also a beginner and haven't known how to start. Thanks for a very informative videos that can be easier to follow...Hope your channel will be more successful
Ahhh ty so much. First day back in the gym in a long time… you gave me the borrowed confidence and ease to do it. It was a success. Thank you again. Blessed to have stumbled on your page !
Next videos can you explain how to have the correct form before doing the excercise
First day at the gym today and definitely doing following this guide. Thank you so much 💕
You got this, babe! 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
Omg I'm so glad I found you! Today was my first day at the gym and they gave me an "assessment" where they made me feel like my plan was wrong and tried to pressure me into getting a trainer. I lost confidence and ended up just doing some cardio. Now I'm really excited to go back tomorrow and follow your workout. Thank you for making this!
I had the same experience this past week. My 13yo daughter and I signed up to a gym that we usually only join in the summer for swimming. We had our assessment and we were pressured to sign up for personal training that would cost us hundreds each! I told them straight out that I couldn’t afford that for even one of us. I’m thankful for NK. She has provided us a great starting point!
Thank you so much, I'm a student, so I can't afford a PT.....I'll folllow day 1 tomorrow. I'm little anxious, but I hope it helps. :)♡♡♡
This is so helpful and you have such a patient and supportive vibe, thanks for sharing!!
TYSM 🥰🙏🏼
I was very nervous about joining the gym. You have made me feel so comfortable. Thank you! Keep up the great videos.
I used this at the gym yesterday. It was awesome. Very detailed guidance. Thank you so much for creating this video, especially for us newbies 🎉😊
So happy to help! ☺️
Thank you so much for these! I've been looking for follow along videos showing form and giving timers. I'm super glad I found yours!
I’m so excited to try this out this week!!
I am going to try out this workout ! I'll keep updating my progress here :)
Thanks so much for these! Are these all in one Gym session?
Yo deje el gym porque estaba muy caro. Estuve dos meses yendo casi a diario y hoy que hice esto con mancuerna de 10 lbs casi no lo sentí porque en las poleas levantaba hasta 65 libras. Pero es mejor que nada y sin lastimarme. Muchas gracias
Your videos are such BLESSINGS for me 🌼🌼🌼 I'm finally enjoying myself in the gym thanks to your simple, yet effective routines. THANK YOU.
TYSM. Appreciate you. 🥲🙏🏼
you’re videos were my motivation to sign up to a gym and now I follow the routines
Hey for the lower body does these excercises help in losing the thigh weight??
You have no idea how this has helped me especially because I had no idea how to start taking for taking your time and effort to help us ❤
Trust! This is my first workout since my c section almost 6.5 weeks ago! It feels good getting back into the groove of things! Thank you!
So proud of you! 😩🙌🏼
@@naomikong Does the breast size decrease when we train the chest muscles?
This is such a great video! I really needed a coach to motivate me throughout my workout and this was super helpful 😊
This is amazing! I just began going to the gym again and I was following your workouts I needed this!
Happy to help! ☺️
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
I have joined gym but I m clueless on what to do. That did demotivate me. Thanks for the help.
I started the gym this week and my strategy was to follow the cycle of how the gym is set up. The machine for the lower body is in one area. Then i moved to upper body abd then to Abs.
Thanks Naomi , because of your video i know im having a plan to do and you’re with me in every step so i joined the gym membership
This content is so awesome please make more 🎉❤
TYSM, I appreciate it! 🥰🙏🏼 Wishing you the best of luck on your gym journey! 🙌🏼
(If you’re not sure what you need to do to reach your goals, I’d love to work together to help you create a plan for success! 💪🏼
✨Apply for my 1:1 coaching here: naomikong.com )
Thank you so much for this video,I didnt know what i was goint to do , Such a life saver❤❤