'WEEK 1 | Weight Training for Beginners | 3 Workouts/Week'

Posted Mar 9

'WEEK 1 | Weight Training for Beginners | 3 Workouts/Week'

'Hey, guys!  Welcome to Week One of our 4 Week Beginner Gym Workout Guide!  Throughout this workout guide, I\'ll be taking you through a weight training routine for beginners and provide three workouts per week. This is a great gym beginner\'s workout guide to get more comfortable with basic gym equipment and become more familiar with common exercises.  We\'ll start with the basics, and gradually increase the intensity of the workouts as we become more accustomed with the exercises. I hope that by the end of these four weeks, you\'ll be ready to start your own weight training routine and progress to the next level of your gym journey!  This workout guide will be focused on incorporating staple movements, ensuring they are executed with proper form, and progressing at a safe rate. This may feel a bit anti-climatic for some, and if this isn\'t your style--hey, no worries! This workout guide is not a one-size-fits-all. As always, I encourage you to move your body in the way it feels best to you whether it\'s gym workouts, home workouts, or workouts in nature.  Every week will include 3 workouts: a full body day, a lower body day, and an upper body day. Each workout will be anywhere from about 30 to 45 minutes long. (I will be releasing one video at the start of each week over the course of 4 weeks and each video will have all the workouts you need for the entire week.)  You are free to mix up the workout days as you need and I would recommend at least 2-3 rest days throughout the week if you decide to add in more workouts.  Do only one workout a day and feel free to add in/substitute any of your other favorite exercises as well!  This workout guide series will be in a follow-along style meaning that I will literally take you step-by-step through every second of every workout in this guide. If you\'d prefer to go at your own pace, please see the full written workouts down below along with the time stamps, music playlists, and outfit details.   INSTAGRAM: http://www.instagram.com/naomi.kong FACEBOOK: http://www.facebook.com/naomikongfitness My workout guides: https://naomikong.com/collections/all  ----------------------------------------------------------------------------------------------------  1:55 WEEK ONE | DAY 1 (FULL BODY) 1) Treadmill | 5 minutes 2) DB Squats | 3x10 reps 3) Wide-Grip Lat Pulldown | 3x10 reps 4) Chest Press Machine | 3x10 reps 5) Stairmaster | 10 minutes  31:32 WEEK ONE | DAY 2 (LOWER BODY) 1) Treadmill | 5 minutes 2) Leg Press | 3x10 reps 3) Leg Extensions | 3x10 reps  4) Leg Curls | 3x10 reps 5) Hip Abductions | 3x10 reps 6) Stairmaster | 10 minutes  1:05:27 WEEK ONE | DAY 3 (UPPER BODY) 1) Treadmill | 5 minutes 2) Seated Rows | 3x10 reps 3) Pectoral (Chest) Flys | 3x10 reps 4) Shoulder Press Machine | 3x10 reps 5) Bicep Curl Machine | 3x10 reps 6) Triceps Extensions Machine | 3x10 reps 7) Stairmaster | 10 minutes  ----------------------------------------------------------------------------------------------------  OTHER HELPFUL VIDEOS:  - Lower Body Warm-Up | https://youtu.be/VSV2Sbe3M8A - Upper Body Warm-Up | https://youtu.be/5OZM77-U2YY - How to Use Gym Equipment | https://youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm - How to do a Lat Pulldown | https://youtu.be/83Y3CFcgnkQ  ----------------------------------------------------------------------------------------------------  OUTFIT: - Sports Bra: Gilly Hicks Longline Sports Bra (Medium) - Leggings: Oner Active Effortless Leggings (Small, Short (I\'m 5\'3\"))  ----------------------------------------------------------------------------------------------------  MUSIC PLAYLIST:  Day One: Smile for You (Instrumental) - Vicki Vox Can’t Wait for You (Instrumental) - Deanz Better - Gamma Skies ft. Emmi sorry i was bitter - Filthy the Kid, dasloe Conman - Tyra Chantey Young - Chris Coral ft. AdamAlexander Nothing Comes Close - Craig Reever ft. Andy Delos Santos You’re Not Different - Hallman Get Away - Sum Wave  Day Two: Dive (Instrumental) - Lvly Sleepless (4AM) - Loving Caliber Battle Scars (All U Gonna Get) - Lil’ Loca ft. Anthony B. Quinones Let Me Hear You Say My Name - House of Say Lucid Dreams - Tape Machines ft. Eyre Wild - Lvly ft. Vicki Vox On Hold - Zorro I Don’t Need You - Vicki Vox Not Like Them - DJ Mayson Leave Me Breathless - Zyke Seven You - Vacancy  Day Three: Liability (Instrumental) - Tape Machines Little Did I Know - Vicki Vox SHOP - Zorro Alpha and Omega - ELWIN Don’t Make Sense - Lvly ft. Asta Get Out of My Mind - BLAEKER ft. Andy Delos Santos Love on Me - Katnip ft. King Sis Smile for You - Vicki Vox Bouger - Amaroo Lasting - Mindme Be Free With Me (Chez Remix) - Siine Arms of Gold - Tape Machines  #naomikong #naomikongfitness #beginnergymworkoutguide'

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