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Hello, my beaus!
In this video, I'll be walking you through a full week of workouts for beginners which you can do at home or at the gym. This week of workouts will be a *shy girl edition* meaning that you can comfortably do every one of these workouts in a dimly lit corner of your choice at your gym with minimal equipment where you won't be seen or bothered by anyone else.
In this week, we'll be doing four workouts: two lower body days, one upper body day, and one full body HIIT workout.
Please see below for time stamps for when each day starts.
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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Download my free recipe eBook: naomikong.com/recipe-book/
1:1 Coaching: naomikong.com/
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FULL WEEK OF WORKOUTS FOR BEGINNERS AT HOME/SHY GIRL EDITION:
*Please feel free to switch the days up as you need (ie: doing leg day first, etc.) and modify the workouts as you'd wish.
Perform only one workout per day with rest days in between as needed.
Cira Nutrition: glnk.io/0y5n/naomi
10% discount code: "NAOMI"
All outfits are from Gymshark. Please see each day for the details.
#Gymshark #GymsharkWomen
3:11 DAY ONE | LEG DAY
Outfit: Gymshark KK Fit Collection | Shop here: gym.sh/Naomi-Kong
1) Goblet Squats Pyramid Set:
a. 12 reps at a lighter weight
b. 9 reps at a moderate weight
c. 6 reps at a heavier weight
d. Rest for 2 minutes
Repeat a-d for a total of 3x.
2) a. Glute Bridges | 15 reps
b. RDLs | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) Stationary Lunges | 4x12 reps/leg
7:18 DAY TWO | UPPER BODY
Outfit: Gymshark Adapt Fleck Collection | Shop here: gym.sh/Naomi-Kong
1) DB Floor Press | 15 reps
2) Bent-Over DB Rows | 15 reps
3) DB Shoulder Press | 15 reps
4) Static-Hold DB Curls | 12 reps/arm
5) Tricep Kickbacks | 15 reps/arm
Rest for 1-2 minutes
Repeat 1-5 three more times for a total of 4x.
10:00 DAY THREE | FULL BODY HIIT
Outfit: Gymshark Camo Collection | Shop here: gym.sh/Naomi-Kong
1) Jump Roping | 1 minute
2) KB Swings | 30 seconds
3) Jump Roping | 1 minute
4) KB Swings | 30 seconds
5) Jump Roping | 1 minute
6) KB Swings | 30 seconds
7) Jump Roping | 1 minute
8) KB Swings | 30 seconds
Rest for 2 minutes.
Repeat 1-8 once more for a total of 2x.
Follow-Along Version: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-e8uYUp1l7X4.html
11:48 DAY FOUR | LEG DAY
Outfit: Gymshark Vital Seamless Collection | Shop here: gym.sh/Naomi-Kong
1) Dumbbell Sumo Squats | 4x12 reps
2) Split Squats | 4x12 reps/leg
3) Curtsy Squats | 4x12 reps/leg
4) Lateral Lunges | 4x12 reps/leg
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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!
EQUIPMENT:
- Dumbbells | amzn.to/3gJMBJ9
- Kettlebells | amzn.to/3mIK5bv
- Jump Rope | amzn.to/2UYDtKq
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WEEK OF WORKOUTS PLAYLIST | ru-vid.com/group/PLv-AOD6iOZkh0lCb2OiEo2Y2aMjKpOH9E
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: naomi.kong
FACEBOOK: naomikongfitness
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OTHER:
- Lashes: amzn.to/2ljP6cE
22 апр 2022
