WEEK 3 | Step-by-Step Weight Training for Beginners Workout Guide

Entire Workout Guide Playlist:    • 4 Week Beginner Gym Workout Guide   What should you do next?? Apply to my 1:1 coaching and let's work together to take your fitness journey to the next level! Tell me more about your goals: https://naomikong.com/ ---------------------------------------------------------------------------------------------------- Hey, babes! Welcome to back for Week Three of our 4 Week Beginner Gym Workout Guide! As we get more familiar with the exercises in this workout guide, we'll be increasing the weight and sets for each workout, continuing to refine our exercise form. 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 THREE | DAY 1 (FULL BODY) Treadmill | 5 minutes DB Squats | 4x10 reps Wide-Grip Lat Pulldown | 4x10 reps Chest Press Machine | 4x10 reps Stairmaster | 10 minutes 34:10 WEEK THREE| DAY 2 (LOWER BODY) Treadmill | 5 minutes Leg Press | 4x10 reps Leg Extensions | 4x10 reps Leg Curls | 4x10 reps Hip Abductions | 4x10 reps Stairmaster | 10 minutes 1:14:16 WEEK THREE | DAY 3 (UPPER BODY) Treadmill | 5 minutes Seated Rows | 4x10 reps Pectoral (Chest) Flys | 4x10 reps Shoulder Press Machine | 4x10 reps Bicep Curl Machine | 3x10 reps Triceps Extensions Machine | 3x10 reps 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: Don’t Need It - Mindme I Don’t Need You - Vicki Vox Love on Me - Katnip Lucid Dreams - Tape Machines On Hold - Zorro Red Lights - Lvly Seven You - Vacancy Get Away - Sum Wave Lasting - Mindme Lifeline - Lvly Day 2: Doors Unlocked - Deanz Satellite Love - Vacancy Pulling Me Down - Deanz Smile for You - Vicki Vox Stay W_ Me - Raccy Under the Stars - Squiid Wilder - Gamma Skies Young - Chris Coral Alpha and Omega - ELWIN Battle Scars (All U Gonna Get) - Lil’ Loca Pushing Rewind - BLAEKER Something Good - Velveteen Toxic Love - Lvly Day 3: Everything You Need - waykap sorry i was bitter - Filthy the Kid Better - Gamma Skies Conman - Tyra Chantey Bouger - Amaroo Don’t Make Sense - Lvly Get Out of My Mind - BLAEKER I’ll Get Up - Mindme LA Made U Crazy - Snake City Let Me Hear You Say My Name - House of Say Gem - Tyra Chantey Trip - Siine We Don’t Listen - Mindme Be Free With Me (Chez Remiz) - Siine Hold You One Last Time - Mindme #naomikong #naomikongfitness #beginnergymworkoutguide