BEGINNER Gym Lower Body Workout | 20 Minute Workout
ฝัง
- เผยแพร่เมื่อ 18 มิ.ย. 2024
- Hey, there!
Today, we'll be doing a beginner gym lower body workout using only machines! This a super quick workout that'll only take 15-20 minutes!
This workout is a great intro workout for anyone new to the gym and wanting to work on building your leg and glute muscles!
Of course, always remember that your fitness goals are ALWAYS fueled first through proper nutrition. Please be sure to check out my "Nutrition" playlist here on TH-cam for videos about this topic.
If you're not familiar with the machines used in this video, most of them are explained in this video here: • HOW TO USE GYM EQUIPME...
This workout is set up in a follow-along-with-me style meaning that you can follow along with me through every second of the entire workout!
Beginner Gym Lower Body Workout:
1) Seated Leg Press | 3x15
2) Leg Extensions | 3x15
3) Hamstring Curls | 3x15
4) Hip Abductors | 3x15
Rest 60 seconds between every set.
You can also take a screenshot of the workout diagram to take with you to the gym included in the video right before the workout starts and at the end of the video.
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: / naomi.kong
FACEBOOK: / naomikongfitness
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HOW TO USE UPPER BODY GYM MACHINES | • HOW TO USE GYM EQUIPME...
BEGINNER LEG WORKOUT | • BEGINNER LEG WORKOUT |...
DB-ONLY FULL BODY WORKOUT | • DUMBBELL-ONLY FULL BOD...
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OTHER:
- Lashes: amzn.to/2ljP6cE
#naomikong #naomikongfitness #legworkout
*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
Hello, my babes! ☺️
Just a friendly reminder that you can take a screenshot 📸 of the workout diagrams included in the video right before the workout starts & at the end of the video!
You can also find the workout written out in the description.
Have a great weekend! 💓💓
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.
Just want to say thank you so much, your videos have truly helped me in the gym and get out of my comfort zone to use new machines AND inform me about how to adjust machines as well as proper form, so so so thankful to have found your channel.
definitely useful!
Kim R You are so so kind! Thank you, babe! 🥰❤️🙏🏼
You’re my go to girl ! You have a way of making me feel confident! Thank You !!
Appreciate you, sis! Thank you! 🥰🙏🏼
Literally working out with you?! You are awesome!!! Thank you!!💯💕
Tysm, follow along videos always help me alot
Just did this workout loved it 💪🏾
I’ve been doing your workouts since Tuesday and I am in love with your workout routine, thank you so much
Love to hear that! Thanks for stopping by. ☺️👍🏼
I love that your helping us learn to workout with you
Thank you for these videos! You rock!
Love this workout!!!
Great workout 💪🏽 I really trying to change my life style, I just lost 20 lbs and I’m going strong. Thanks for the amazing videos ❤️💪🏽🔥
Thank you!
Thank for your videos! I have a question maybe you can help me with:
I only have 3 consecutive days a week I can go to the gym. Wednesday through Friday. I want to do legs/ glutes 2 days a week. How would you do the split? I have been doing legs on Wednesday and Friday a lighter/high rep day on Wednesday and a heavy/low rep day on Friday, and then upper body on Thursday.
My job requires me to walk about 12-15 miles a
day. Not at a cardio intense level, but throughout the day I walk a lot! So I don’t go to the gym on those days, I do yoga in the morning before work. Is that going to be good enough to see gains in my glutes? Training them on Wednesday and Friday only? Thanks again
Girl please make more!!
Thanks! Doing this today!!!
Hope you enjoyed your workout! ☺️
Gonna do this tomorrow 😁😁
Munirah muhammed Yes, get those gainz, girl! 😍💪🏼🔥
Knee pain doing leg press certain ellipticals. Can you do a video on correct forms? Also I don’t have any old Injuries.
You’re so helpful 🙏🏻
TYSM ❤️
Thank you so helpful
Can I do with those workout good morning work out and deadlifts
Mira Al Remeithi Yes, of course! I’d recommend starting with deadlifts. 🙌🏼
Hie🙂Thank you thank you Im so glad I stumble cross your page I will be adding this in my leg Rountine for today also I just subscribe ya🙂
Thank you, babe! Appreciate it! ☺️🙏🏼
I am not sure if you’re still checking comments but question: do you ever combine 2 different workout plans, like these workouts for legs and then a core workout for abs? Unless I’m strapped for time I don’t like doing just 30 mins I’d rather work a couple body areas in one day… is that bad? Does that make sense?
quick question 5'3 should the leg press the shorter you are be lower? I always struggle adjusting the machines thx for the video
Kryanna Wallace Yes, the shorter you are, generally the lower down you want to adjust the seat so that it’s closer to the foot platform! 👍🏼
lots say doing all the exercises are one round. how many rounds do I have to do if I only wanna train my lower body that day?
I love your video but most of these songs used to get played at my old job and im getting slight ptsd from it hahahahaha
Question ✋✋ what to do on 60 secs break ..i seriously am awkward during this break between sets!😅😅 is it okay to do 15 or 30 secs rest?
Hey! No, you need to take 1 to 2 minutes of rest (max) so that your muscles can recover between each sets. You’re tearing your muscles when you workout so they need breaks. You can simply drink water (or BCAA). Hope this was helpful ☺️
LMAO i already do all these 4 exercises and i was thinking to myself "i really need to start doing other leg exercises"
Quick question. Lets say you are on the leg press. You have done one set, and you need to rest for 60 seconds. Do you continue sitting there for 60 seconds, do you hold the final rep for 60 seconds? Do you sip water during the rest?
Yea you sit there and then start again
Do u warm up before?
i’m happy now
How many times should you do this? Once or twice? 👀
Thank you so much for posting these videos. You are helping me get back into the gym & get my old body back! 🩷
So proud of you for killin it! 🙌🏼
Feel free to DM me on Instagram (@naomi.kong) if you have any questions! ☺️
Do you warm up before you start or just go for it?
Always warm up first to prevent injuries! 😁
does anyone know what gym is that?? it looks reallly nice
Duhaghazali It’s a LA Fitness ☺️
Naomi Kong thankk you❤️
ohh nvm ill use this 😂 does this grow ur quads?
I love that she has short legs too cause I wasn’t sure what to do when I don’t fit a machine cause I’m very short lol
Short babes ftw 💁🏻♀️
8
What happens if u lock ur knees?
If you lock your knees with too much weight it can come back down on you and you can break yourself. Idk if there are any other reasons but that’s scary enough to keep me from locking my knees 🥲
i got stuck on the machine so i walked away
like literally stuck
Do you only eat Thai food?
How is this workout routine?
>MONDAY : LEGS STEP
>TUESDAY : CHEST & SHOULDERS
>WEDNESDAY : BICEPS & TRICEPS
>THURSDAY : CARDIO
>FRIDAY : LOWER BACK STEPS
>SATURDAY : UPPER BACK STEPS
>SUNDAY : OFF 📴
кค๓คl ๒ค๔รђคђ Looks great! 🙌🏼
@@naomikong Thanks for the reply
that look so good!
when do you do abs?