WEEK 2 | Weight Training for Beginners | Step-by-Step Workout скачать в хорошем качестве

WEEK 2 | Weight Training for Beginners | Step-by-Step Workout

Hey, besties! Welcome to back for Week Two of our 4 Week Beginner Gym Workout Guide! Last week, we were introduced to all the exercises for this workout guide, and this week, we'll be increasing the reps for each workout, continuing to refine our form and get more comfortable with the exercises before we begin increasing the weights. 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. 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. ---------------------------------------------------------------------------------------------------- Download my free recipe eBook: https://naomikong.com/recipe-book/ 1:1 Coaching: https://naomikong.com/ INSTAGRAM:   / naomi.kong   FACEBOOK:   / naomikongfitness   My workout guides: https://naomikong.com/collections/all ---------------------------------------------------------------------------------------------------- 00:00 WEEK ONE | DAY 1 (FULL BODY) 1) Treadmill | 5 minutes 2) DB Squats | 3x12 reps 3) Wide-Grip Lat Pulldown | 3x12 reps 4) Chest Press Machine | 3x12 reps 5) Stairmaster | 10 minutes 30:26 WEEK ONE | DAY 2 (LOWER BODY) 1) Treadmill | 5 minutes 2) Leg Press | 3x12 reps 3) Leg Extensions | 3x12 reps 4) Leg Curls | 3x12 reps 5) Hip Abductions | 3x12 reps 6) Stairmaster | 10 minutes 1:05:25 WEEK ONE | DAY 3 (UPPER BODY) 1) Treadmill | 5 minutes 2) Seated Rows | 3x12 reps 3) Pectoral (Chest) Flys | 3x12 reps 4) Shoulder Press Machine | 3x12 reps 5) Bicep Curl Machine | 3x12 reps 6) Triceps Extensions Machine | 3x12 reps 7) Stairmaster | 10 minutes ---------------------------------------------------------------------------------------------------- OTHER HELPFUL VIDEOS: Lower Body Warm-Up |    • Do This Warm-Up Before Your Leg Workouts   Upper Body Warm-Up |    • Do This Warm-Up Before Your Upper Body Wor...   How to Use Gym Equipment |    • How to Use Gym Equipment   How to do a Lat Pulldown |    • HOW TO DO A WIDE-GRIP LAT PULLDOWN | Begin...   ---------------------------------------------------------------------------------------------------- OUTFIT: Sports Bra: Gilly Hicks Longline Sports Bra (Medium) Leggings: Oner Active Effortless Leggings (Small, Short (I'm 5'3")) Shop here: https://oner.shop/naomikong ---------------------------------------------------------------------------------------------------- MUSIC PLAYLIST: Day 1: Bad for You - Vicky Vox Trip - Siine Gem - Tyra Chantey I’ll Get Up - Mindme ft. Willow Wilder - Gamma Skies ft. Cleo Kelley Pulling Me Down - Deanz Some Things Stay the Same - ELWIN Charade - Tape Machines Lose My Breath - Basixx Out Into Space - Vicki Vox, Tape Machines Day 2: The Light - Loving Caliber Hold You One Last Time - Mindme Baby Girl - El Neon ft. Anthony B. Quinones Stay W_ Me - Raccy We Don’t Listen - Mindme ft. Le June Two Different Minds - Ella Faye, Le June Wonderers - Aiyo ft. Leone Sweet Talk - Tyra Chantey Red Lights - Lvly I’m Bulletproof - Mindme ft. Le June You Light Me Up - Craig Reever ft. Andy Delos Santos Under the Stars - Squiid Day 3: Origami (Without You) - Revel Day Passive Aggressive - Loving Caliber Satellite Love - Vacancy ft. Mia Pfirrman Love on Me - Katnip ft. King Sis LA Made You Crazy - Snake City Everything You Need - waykap ft. Emmi Br1ghter - Tape Machines, Le June Boom Boom Boom - waykap ft. Mia Pfirrman Doors Unlocked - DEANZ ft. Andy Delos Santos Something Good - Velveteen ft. Emmi Pushing Rewind - BLAEKER Don’t Need It - Mindme ft. Emmi #naomikong #naomikongfitness #beginnergymworkoutguide