MY WEEKLY GYM ROUTINE + my progress as a BEGINNER | ep. 3
ฝัง
- เผยแพร่เมื่อ 17 ก.ค. 2024
- MY WEEKLY GYM SPLIT ROUTINE💪🏻
day 1: glutes & hamstrings
- 3x10 seated leg curls
- 3x10 hip thrusts
- 2x10 leg press
- abs & stretching
day 2: back & biceps
- 3x10 lat pulldowns
- 2x10 preacher curls
- 2x10 t-bar row
- 2x10 cable curls
- 2x10 seated row
- 2x10 dumbbell curls
-stretching
day 3: rest day
day 4: triceps & shoulders
- 3x10 skull crushers
- 3x10 shoulder press
- 3x10 tricep pulldowns
-3x10 lateral raises
- abs & stretching
day 5: glutes & quads
- 6-8 minutes on stair master
- 3x8-10 hip thrusts
- 2-3x10 leg press
- 2x10-12 cable kickbacks
- 3x10 leg extensions
-stretching
day 6: chest
- 2x10 bench press
- 2x10 incline bench press
- 3x10 pec deck flys
- 2-3x10 chest press
- abs & stretching
day 7: rest day
repeat
✨𝙠𝙚𝙚𝙥 𝙪𝙥 𝙬𝙞𝙩𝙝 𝙢𝙚 𝙤𝙣 𝙢𝙮 𝙤𝙩𝙝𝙚𝙧 𝙨𝙤𝙘𝙞𝙖𝙡𝙨✨
𝙞𝙣𝙨𝙩𝙖𝙜𝙧𝙖𝙢 / kayli.boyle
𝙩𝙞𝙠𝙩𝙤𝙠 / kayli.boyle
𝙥𝙞𝙣𝙩𝙚𝙧𝙚𝙨𝙩 / kayliboyle
all outfits are 🔗 here and i'm doing a video on gym outfits soon
shopmy.us/collections/365250
🎶𝙈𝙪𝙨𝙞𝙘 𝙁𝙚𝙖𝙩𝙪𝙧𝙚𝙙 🎶
Outro by NePh - Lowkey - thmatc.co/?l=55EAA050 - บันเทิง
The body positivity switch up is so insane to me, but I also realized that very long ago. The thing people dont realize too is not everyone goes to the gym or works out just to change their body, they do it because it has overall so many benefits.
Right? I learned that part of why I’m feeling fatigued and low energy is because I don’t work out and barely have any muscle. It’s a lot more than trying to look good. It really changes how you feel.
exactly!
@@dky4 the way it transforms your mental health is insane! I feel so much more motivated throughout the day, therefore i’m way more productive than I used to be. I feel so much happier too.
@dyk4 thissss i should’ve talked about this. i have had like chronic fatigue since i turned 20 and it has like completely gone away. def gonna talk more about this in another vid!
Love this comment ❤️ totally agree with you.. going to the gym has helped so much with my mental health, I need it at this point 😂
what i really find appreciative about kayli is her ability to do immersive research, like her ability to be well versed in whatever activity she is taking up is so impressive!
Soo true.. She gives in depth instructions for all!
I love how she says I’m still struggling sometimes. She’s very honest and realistic. This is exactly why I love her. She’s not fake or tries to put up a front.
The most realistic Gym Girl, you inspire me in so many ways. Kayli you're so relatable! Wish you the best!!
Quick tip for if you feel lightheaded, remember to lift your head!
When you tilt your chin down/look own you reduce the amount of oxygen intake. So take a pause lift your head to the ceiling and take a deep breath. I feel super self conscious when I'm at the gym but health is more important so i dart my eyes to the ceiling if I accidentally make eye contact 😅
Your honesty and realness is SO much more inspiring than any workout trend/fad/content out there. Congrats on all your progress so far Kayli, you are GLOWING✨🫶
For me a mix of weight training, walking and pilates has been the best! Here for the the fitness content!
I don’t know if u are or not but it looks like it from the fast motion clip but PLS don’t hyperextend ur legs on the leg press u could get badly injured. But ily I just don’t want u to get hurt
True
Oh yeah like no one tells you that till it’s too late.
My legs are naturally hyperextended--my ballet teacher always said it was ideal for ballet, although it may be considered a deformity. :( especially considering the comment I'm replying to.
Thank god!!!! Saturday night rescue ❤
I’m a pt and a big heads up - don’t use the straps. You need your hands and arms to get stronger in order to work your back effectively. Otherwise you can injure yourself easily. Take your time.
Each body part will take its own time to come up to strength - but it will :)
Lots more advice if you need it. I am a pro bodybuilder xx
@@Jen_Eve_Lovesdid u mean to put this in the comments n not the replies lmaoo
@@communitypoet313 hmm no i meant to put ir there. As an additional comment
Kayli you are my motivation right now, I've been trough a little depresive episode and I see this video like the green light that is saying it's time to start. Thanks for being the safe place for us ❤
I very much appreciate you doing so much research and putting so much time and effort behind these videos. Im so grateful that a lot of teenage girls can look up to you (and me as a 22 year old can look up to you too). Everyone needs you as a big sis. Thank you for being literally one of the best people on the internet.
You’re right in saying that resting between sets is important when you’re looking to build muscle!! Not giving yourself enough time to rest will slow down gains big time, muscle gets built when the body is repairing itself from the microtears it develops while we work out
congratz on your fitness journey and all the progress you've made so far! I'm 3-ish yrs into my gym journey and i'm excited for you! you'll be so much stronger and more physically capable than you could've ever imagined :) good luck and enjoy the process!
I love what you said about resting until you feel ready to go again, that's a really good way to go about it ! It's been proven than resting more is better for muscle growth than resting very little, that way you make sure you can go as hard as possible on every set and get the best out of your workout ! As a gym girly myself i looove watching your journey, you're doing great !
so proud of you girl
Love this series!! Been weight training on and off for like 8 yrs but that first year of putting on muscle is so fun to see!!
I like the atmosphere of the video, especially when you show us how you exercise and then state your opinion. I encourage you. Good luck. 💕💕✨
I’ve been a longtime subscriber for the beauty content, but I am loving this series 🤌🏼
It really is so nice to see someone sharing early in their journey!
P.S. I’m a full time health & fitness coach who specializes in weightlifting for women and I just want you to know YOU’RE DOING SO MANY THINGS RIGHT. Your mindset is so good too. Keep going down the evidence based route. 👊🏼
you seem happier, i don't know if your gym journey has anything to do with but i can totally relate and im glad to see you this way
I started watching your videos for the nails, and as the newish gym girlie myself, I am so excited about the gym content!
Great to see you sweetie. I’m so glad you posted this, you’re one of my inspirations. Yes more content is great. I watch all your videos 🎉❤
I love how Kayli is editing out people faces. Also love you girly 😘😘😘😘
I was literally waiting for this omg
The queen has posted ✨
i just love this woman💓
As always you managed to talk about a sensitive topic and turn it into something positive and realistic. Thank you, Kayli, you’ve inspired me a lot to take care of my hair, my looks, and many more things. You’re definitely my favorite youtuber, thank you for that. 🩵
I loved this video! I mean, it's so many good messages in here. And Kayli's outfit with a microphone is just adorable☺and The Office reference lol
WOOOOH WE BEEN WAITING FOR THIS ONE
def need a meal prep and plan vid!
omg this is so insanely helpful!! you have like the EXACT same body type as me and i've been trying to create a weekly routine
I am so proud of you for keeping motivated I remember when you couldn’t even go to a event with out having sooooo much anxiety now here you are going to Coachella the gym etc and you are thriving ❤🎉😂
Glad you're getting into this!
Agree about the cycle syncing!! Through off my momentum with working out, great videooooo ❤
i’ve been waitinggggg for this one !!
SO PROUDDD AND ALSO SO MOTIVATED RN
im so excited for you to have the gym fun in your life
I started the gym this year and after 3 months stopped going but watching you makes me want to go back, I think I was going to little a days and doing too much per workout instead of spacing out muscle groups into more days, thank you for recording and showing your experience 🫶🏼
This came at the perfect time cuz I'm trying to move from home workouts to the gym > motivation. For future vids, I'm super interested in what you learn from yoga/pilates classes or if you ever decide to do a sport (I like tennis!). I also think you might like some calisthenics workouts? I don't know much about them tbh but it's big on progression and every exercise has more intense forms. Your core strength is incrediblyyy important for it and honestly they just look cool lol.
This video inspired me to start my exercise journey again. Doing my first workout since 2021 today!!
Love this series. I recently started going to the gym and find that it is intimidating.
I literally started again with weights yesterday (as a gym gal who took a long break) This video is sooo helpful and
encouraging
You're doing really well! I started the gym last year and have only recently started going into the weights because of the gym anxiety lol. Keep going girl consistency is key !💪 If I could give you one tip it would be not to lock your knees on the leg press and leave a slight bend as you push away to keep tension, and also because you can damage your knees by locking them as you progress with heavier weights🧡
I've been so excited for this one
Loved this! Totally agree with the Pilates arms thing. I'm tired of hearing about it bc I've done Pilates and yoga and didn't see muscle definition like I do with weight lifting. I think Pilates and yoga have so many benefits but they haven't given me the muscle strength that just a couple months of lifting has given me. I just started my lifting journey back in March. I have really loved getting muscles and feeling stronger. Even going on walks on hills feels a little easier from lifting. I also don't really like to lift on the first couple days of my period but I'm fine by like the 3rd day. I need to start tracking my weights from week to week! Can't wait to see the next episode!
i’ve been a gym girlie for over ten years and this video taught me some things. that cable kickback form trick is PRIME
I've been waiting for this😊
You motivate me so much rn omgg
Love love love this! Weight lifting is so important to women because it helps protect your bones. And women as we age they deteriorate. But I think you would benefit from a light warmup before your lifts. Take like 5-10 has made things so different. I feel exercise more in the movement, and your range of motion over time gets easier
love your videos!!!❤
For triceps you can do the skull crusher type exercise if you stand up and put the weights behind you, that might help you if you’re worried about dropping weights and trust me it BURNS (I normally only use one weight when I do it that way too :’) )
Thank you for always being so open on your journeys and research. I did notice on your lep press that it fully straightened your legs, almost locking your knees. I would make sure you're aware of keeping a slight bend in them so you don't injure yourself when you keep progressing with weight, I find I also can do more reps if my knees are locking or fully straightening because the knees aren't under stress! Just a tip! please don't come for me 😂😅
This is so motivating to get back into a regular workout routine. Good on you for starting this journey! Please when you are doing planks, make sure to keep your hips up. I noticed in the clips that you were letting your back arch a lot.
i’ve been waiting for this eeeek
roll those hips forward on your plank for a straight back to engage the core, no sway backs! you're crushin' it!!
I agree love lay pull downs they are my number one fave
I was just rewatching the first two fitness videos today!
I love this series
So proud of you❤
My trainer would start my every training with core - planks and such, and breathing excersises. It preps you so well for the rest of your training and helps you hold your body better!
Love this! also giving me good ideas for my next gym day this week. a note on skull crushers tho, don't actually aim for the forehead, have your arms a few inches further back to go past the head- its very dangerous especially when going up in weight. skull crush is in the name, but don't actually use it as your focus point, go slightly past the top of your head for safety!
thank you queen will def do this on my next tricep day!!🩷😘
i LOVE doing yoga on my rest days. Give those muscles a nice, deep stretch. Sometimes i even skip workout days and do yoga at home instead. Ima yoga girly🤸♀
def gonna sign up for some classes on my rest days !
Hey girl, I love your videos and love your energy. and i noticed that when you do your leg press you're fulling extending your legs at the top, just wanted to make sure you're not fulling locking you knees when you do it cause it can cause harm to them in the future especially with heavier weights. You're doing an amazing job and keep doing what you're doing
Love the video and this also motivates me
This is such an amazing video and is representative of great mind set to have when working out, and one I always strive for! I would try to do the pull downs without the straps just becuase neglecting your wrist and forearm strength isn’t great either. I had the same problem but it helps to push through strengthen for future upper body exercises like pull ups and chin ups or anything that require grip strength. But also totally like you said listen to your body💗✨❤️
this is so helpful thank you!!!
I appreciate this video so much
Hey Kayli! Just a tip to protect your shoulders if you want it. In shoulder press your want your elbows slightly in front of your shoulders, so NOT elbows in line with shoulders- that puts strain on your shoulder joint :)) so cool to see you in the gym though, after watching you for just your makeup and other videos it's a bonus as a gym gal 🥰
another way to do an ab workout is to perform heavy carry walks. which is similar to carrying heavy groceries. it focuses on spine immobility which strengthens your back and deep core muscles instead of superficial abdominal workouts that focus more on aesthetics instead of workable muscles. also taking time off when you're bleeding is actually beneficial but if you want to go make sure you lower the weight that you use bc your muscles are already in overdrive. If you are having difficulty trying to find your breathing pattern what I do is breathe in on extention and breathe out on contraction. I hope these help! What a great start to your journey!
this and most weight lifting has a core base (deadlifts, squats, etc)
Getting my popcorn!!!
you should make a video ab how working out has changed mindset and your thoughts, if you notice your happier or more positive, more greatful … etc
can you please film a gym clothes haul!? i love all your outfits!!
OMG KAYLI HAS MUSCLES!!! GO GIRL GO!!!!
Me watching this literally at 11:50pm❤
Get it girlie! I have built my abs really well with yoga. It builds your core without doing as much of the "traditional" core stuff. A lot of the movement in yoga builds your core just using your body weight and balance
You're motivating us keep going 💋🌌
Hey kayli! A hugeee thing that helped me with lightheadedness (esp with lower body lifts) was protein consumption! I’ve lifted for over 10 years and this took me forever to take seriously. focusing on hitting 30+ grams of protein at each meal has been a major game changer. Hope this helps!
for me, doing dumbell bicep curls sitting down on a bench inclined slightly past 90 degrees really helped, you feel the strain more because you’re increasing the range of motion! let them hang past your body and that actually helped me improve a lot - give it a try! 😘
Kayli can you please do a video about all your hairstyles you do for gym days.
i love the new journey your on, very inspiring! But i was just curious what the best “sources” are to learn the best workout for you
hi! i just had a quick tip for leg presses. i would try to avoid stretching your leg out all the way, "locking" your legs, as it puts a lot of strain on your knees and increases the risk of injuries. always keep a slight bend! hope this helps :)
Quick tip for your bicep curls because I also struggle to go up in weight sometimes. If you can’t go up in weight, go up in the amount of reps or sets you have. I do curls until I physically can’t curl them any more, rest, and then again. I’ve noticed it makes a huge difference! Hope this helps!! ❤
before u blow up, ive always been a kayli girl (i binge watch ur videos almost every week 😭
edit: hey kayli, the next time you' re on the leg press, try to lay down your head on the head rest, (saying that because i used to do what you do and my trainer corrected me) it puts more force and tension in your heck while you're doing the exercise. :) 8:24
You should try reformer pilates for abs and core! It’s low intensity and I feel like there’s something about doing it with other people that makes it easier
I am a new gym girlie too so we are in this together!
YASSSSSSSS gym girly content 😭😭😭😭❤️❤️❤️
“It just looks like a pancake” so relatable 😂🥲
Yes stretching is so important
im the opposite of you, i cant be arsed with weight training and was so inconsistent but then i took up running and ive been so consistent lol but now im like *sigh* weight training will benefit my running lmfao. anyway slay kayli ❤️
i wish i liked running more bc i did feel amazing and it helped my mental health but i just hate it now. it weirdly feels like a chore whenever i try😭
@@kayliboyle thats fair enough, i found a love for physical activity after finishing school because they used to make us run in school and it was not fun 😭👎
IM SO EARLY OMG ILYSM
I am trying to go to the gym consistently! Last week I saw a girl and her hair was soooo pretty. So after I was done I walked up to her and told her that. She reminded me of you 🫶🏼 Anyway I’m proud of you and I’ll be doing ‘becoming a gym girl’ with you!
It's really cool that you make these videos for beginner gym goers. I noticed that your planking posture is a bit off. You are supposed to keep your core engaged and make your back straighter. But, it's best to find a professional demonstration on how to do it for the best abs. Good luck!😊
Love the video and congrats on finally joining the amazing gym community, I am looking forward to future videos! Probably just a silly pet peeve I have, but though it might be useful for you to know for your future videos. When referring to each exercise you are doing within a workout, you don't call each individual exercise a "workout", as rather the workout itself is the accumulation of all the exercises you are doing. So rather than saying, "the leg press is my least favourite workout", it should be referred to as your "least favourite exercise". Hope that makes sense :)
Love you girl❤️❤️
Hey Kayli, love the video! I’m also going on a bit of a gym revolution within my own life so it’s awesome to hear from someone going through the same process. I was wondering if you could do a video/tik tok about how your hair routine has changed since going to the gym. I’ve been using an ACV rinse in between wash days but I don’t want to be too harsh on my scalp. That being said sitting with sweat on my head for even one day makes me feel so nasty. Since working out I’ve been using less heat because while I get sweaty my blowouts just get ruined. I’m just curious how you keep your hair looking good while also working out 🙂
when doing lat pull downs, put your grip (hands) more outward toward the ending curvature of the bar. This targets your back more.
Love ur videos❤
Girlie for your lat raises : arms a bit in front of you with elbows a little bent and go up so that the lateral part of your shoulder is the one being worked. (Up on the side/front of you not on the side side). When u go down dumbbells should rest on your front/side hips/tighs ❤
i have been getting so many signals abut starting to exercise more, from friends trying to get me to join a sample crossfit class, to my boss posting pics of her crushing it at her marathons, so yeah, the idea is kinda growing on me. thank you for the extra boost! about the cute motivation outfits tip tho.......... where did you get the pants you're using at the gym? they look so comfy!
Omg your are freakin GLOWING
Hi! I am a certified personal trainer and I just want to say I love your videos and think everyone deserves a relatable non professional person to go on the journey with. I think you are doing great but if you would like a proper training guide I would love to make you one!!❤ Keep it up you are doing great!!
i love kayli sm
“I’m gonna fart” LOLOL soooo real for that