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Hello, my babes!
In this video, I’ll be walking you through a full week of workouts for beginners at the gym. In this week, we’ll be doing three workouts: one full body workout, a lower body day, and lastly, an upper body workout.
Please see below for time stamps for when each day starts.
This week of workouts is not geared towards weight loss or weight gain–if you’d like to do this week of workouts with a focus on weight loss, please watch my “12 Week Step by Step Weight/Fat Loss Guide” video here on YouTube.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.)
Perform only one workout per day with rest days in between as needed.
DAY ONE | FULL BODY 00:28
Warm-Up: Treadmill | 5-10 minutes
1) Squats | 3×10
2) Chest Press Machine | 3×12
3) Seated Cable Rows | 3×12
4) Walking Lunges | 3×10 reps/leg
5) Stairmaster | 10 minutes
DAY TWO | LOWER BODY 5:13
Warm-Up: Treadmill | 5-10 minutes
1) Smith Machine Squats | 3×10
2) Leg Press | 3×10
3) Split Squats | 3×10 reps/leg
4) Leg Extensions | 3×12
DAY THREE | UPPER BODY 9:15
Warm-Up: Treadmill | 5-10 minutes
1) Lat Pulldown | 3×10
2) Machine Chest Flyes | 3×10
3) a. EZ Bar Shoulder Press | 10 reps
b. EZ Bar Bicep Curls | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 3x.
4) Seated Triceps Pushdowns Machine | 3×12
5-minute cool-down on the Treadmill.
Rest 1-2 minutes in between each set for every workout.
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HOW TO USE GYM EQUIPMENT: https://youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
HOW TO PROPERLY PERFORM EXERCISES: https://youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY
HOW TO SQUAT ON THE SMITH MACHINE: https://youtu.be/DUWK_gKcRCc
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
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*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!
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Please check the description for:
Wishing you an amazing Tuesday!
You talk way too fast unfortunately…
9:49
I'm tried of paying PT and gym fees, just found this , looks amazing going to start tomorrow
Thank you
Thank you for your vedio
its my first time my journey in the gym its very helpful thank you so much 
Day 1: I’ve done home workouts before but I’m out of practice as I stopped those a couple months ago, never been gym before so felt a bit shy.
– chest press was a bit hard-I did 30/36 though.
-I found the lunges hard with weights so I did 2/3 of it with weights but I feel like next time I won’t do it with weights first because my form is what I need to work on more.
Hi, I will start going to the gym tomorrow and I will do these exercises, but what do I do the rest of the days?
No BS, great explanations, actual footage with proper form reminders, and a lady-friendly workout. Love it!
I'm going to the gym for the first time tmrw and m so scared, wish me luck, m gonna use ur workout plan
I am going to the gym for the first time right now. I am so scared and intimidated but I am going with you
thank you for your vid!
These workouts got me going to the gym everyday and I've been going for half a year now! It's been awesome
Thank you so much for this, I've just joined gym and I can't afford a personal trainer. So, this is so helpful and I hope I won't be as intimidated tomorrow
It has ben 2 months since i regularly start working out at the gyn but i am still scared and intimidated to work on the smith machine for squats. Tomorrow i will start from it thanks to your videos.
what kg weight shud i use for squats (beginner, first time doing weights at all)
Hi, i just saw your channel while searching for beginners gym workout. I will start going to the gym by this week and it is my first time so I'm scared of going alone and be clueless of wat equipment to use and proper posture. Can you please recommend which videos i should watch first and wat comes next. @naomikong
i’m going to the gym tonight thank for you this !
Hello, will this help me loose weight atleast 3kg in a month?
I started going back to the gym this week for the first time in a long time and I am so happy I found you. Going back in the gym can be intimidating and overwhelming. I watched your video and my first day was mentally safe and I was locked in. Thank you for helping so many of us transition into the gym comfortably.
Tĥis video gained you a follower and made me feel more comfortable going to the gym and feeling like i have a plan instead of just winging it
I started gym last week, and been doing treadmill for 30 minutes and rowing, then go home cos i am intimidated by other machines. Thank you for this video. I'm definitely trying it tomorrow
My wife has been doing cardio a a little weights for 5 months now, there’s a difference on her lower body but, she can’t lose weight. She also eats really healthy. I told her to incorporate more weights into her workout. Anyone with any other recommendations?
Is it okay if I add more minutes on the treadmill? I like to do about 20-30 minutes on the treadmill and then go do other workouts. I’m really new to this so I don’t know if there is a reason not to.
This is gonna help me a lot when I am not at Zumba classes
I will never understand why girls have to wear gym outfits that literally make you look naked while guys who also workout can wear percectly normal gym clothes and be just fine. Do you really need to show your butt cheeks to feel confident about your body and workout?
I did day one and thought it was too easy but today my booty and legs are on fire!!!!!!
Such a great video I’ve been trying to find a routine like this one all over YouTube but I’m glad I found you , since I’m new to this lifestyle but you explained very good . Thank you
Wow the way you present the content and the way you explain things is so accessible and and helpful!
Thanks, this is so useful for me as a beginner.
Such a great video. Thank you. I went to gym for the first time today and had no idea what to do. Needless to say, have taken notes on your video and tomorrow I'll follow your plan! Thanks. Do you have any plans for weak knee and ankle (arthritis?) Thanks again.
went to the gym for the first time yesterday and my legs are KILLING me, but it feels so good to get started
Wish me luck going to the gym for the first time ever with my uncle I’m only 15 and I’m 200 pounds I gotta go down
I'll start doing it tomorrow and I'll tell y'all the progress
What can you achieve with these types of workouts?
It's the first time that i see u , thank u some much i love uuuu
This tutorial was a breath of fresh air, thank you for sharing it.
First day of at the gym as a bigginer I got collapsed.
Is this routine healthy for someone with back scoliosis?
First time going gym and having no idea what I am doing. This routine helped me so much in feeling less afraid to just go for it. Thank you
Thank you
I have these equipments in my gym, but I don’t know how to set them up. Like I saw your tutorial of how to use these equipments but still no help
I'm always so lost when it comes to weights and the machines, I usually just end up doing cardio
thank you for making this so easy and explaining everything, I'm excited to try this routine out!
You need to get better sneakers for your feet. Converse DO NOT have any support. If you are taking care if your body take care of your feet!
Outfit and hair is to cute
I'm so scared to start the gym. I'm going to firstly do squats at home.