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.

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My workout guides: https://naomikong.com/collections/all

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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

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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 Bod...  
- How to Use Gym Equipment |    • How to Use Gym Equipment  
- How to do a Lat Pulldown |    • HOW TO DO A WIDE-GRIP LAT PULLDOWN | ...  

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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

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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


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