{"id":420,"date":"2023-03-13T13:39:13","date_gmt":"2023-03-13T13:39:13","guid":{"rendered":"https:\/\/beautyessence.online\/dietandweightloss\/full-week-of-workouts-for-beginners-at-the-gym\/"},"modified":"2023-03-13T13:39:13","modified_gmt":"2023-03-13T13:39:13","slug":"full-week-of-workouts-for-beginners-at-the-gym","status":"publish","type":"post","link":"https:\/\/beautyessence.online\/dietandweightloss\/full-week-of-workouts-for-beginners-at-the-gym\/","title":{"rendered":"FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"425\" height=\"355\" src=\"https:\/\/www.youtube.com\/embed\/sthD8ziGP1c?rel=0\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Shop the new Gymshark x KK Fit Collection here: https:\/\/gym.sh\/Naomi-Kong <\/p>\n<p>Cira Nutrition: https:\/\/glnk.io\/0y5n\/naomi<br \/>\n10% discount code: &#8220;NAOMI&#8221;<\/p>\n<p>Hello, my babes!<\/p>\n<p>In this video, I&#8217;ll be walking you through a full week of workouts for beginners at the gym. In this week, we&#8217;ll be doing three workouts: one full body workout, a lower body day, and lastly, an upper body workout.<br \/>\nPlease see below for time stamps for when each day starts.<\/p>\n<p>This week of workouts is not geared towards weight loss or weight gain&#8211;if you&#8217;d like to do this week of workouts with a focus on weight loss, please watch my &#8220;12 Week Step by Step Weight\/Fat Loss Guide&#8221; video here on YouTube.<\/p>\n<p>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 &#038; training.<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\nFULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:<br \/>\n*Please feel free to switch the days up as you need (ie: doing leg day first, etc.)<br \/>\nPerform only one workout per day with rest days in between as needed.<\/p>\n<p>DAY ONE | FULL BODY 00:28<br \/>\nWarm-Up: Treadmill | 5-10 minutes<br \/>\n1) Squats | 3&#215;10<br \/>\n2) Chest Press Machine | 3&#215;12<br \/>\n3) Seated Cable Rows | 3&#215;12<br \/>\n4) Walking Lunges | 3&#215;10 reps\/leg<br \/>\n5) Stairmaster | 10 minutes<\/p>\n<p>DAY TWO | LOWER BODY 5:13<br \/>\nWarm-Up: Treadmill | 5-10 minutes<br \/>\n1) Smith Machine Squats | 3&#215;10<br \/>\n2) Leg Press | 3&#215;10<br \/>\n3) Split Squats | 3&#215;10 reps\/leg<br \/>\n4) Leg Extensions | 3&#215;12<br \/>\n5) Triceps Extension Machine | 4&#215;12<\/p>\n<p>DAY THREE | UPPER BODY 9:15<br \/>\nWarm-Up: Treadmill | 5-10 minutes<br \/>\n1) Lat Pulldown | 3&#215;10<br \/>\n2) Machine Chest Flyes | 3&#215;10<br \/>\n3) a. EZ Bar Shoulder Press | 10 reps<br \/>\nb. EZ Bar Bicep Curls | 10 reps<br \/>\nc. Rest for 1-2 minutes<br \/>\nRepeat a-c for a total of 3x.<br \/>\n4) Seated Triceps Pushdowns Machine | 3&#215;12<br \/>\n5-minute cool-down on the Treadmill.<\/p>\n<p>Rest 1-2 minutes in between each set for every workout.<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p>HOW TO USE GYM EQUIPMENT: https:\/\/youtube.com\/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm<br \/>\nHOW TO PROPERLY PERFORM EXERCISES: https:\/\/youtube.com\/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY<br \/>\nHOW TO SQUAT ON THE SMITH MACHINE: https:\/\/youtu.be\/DUWK_gKcRCc<\/p>\n<p>For more workout videos and daily fitness motivation, follow me on:<br \/>\nINSTAGRAM: http:\/\/www.instagram.com\/naomi.kong<br \/>\nFACEBOOK: http:\/\/www.facebook.com\/naomikongfitness<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\n*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!<\/p>\n<p>OTHER:<br \/>\n&#8211; Lashes: https:\/\/amzn.to\/2ljP6cE<\/p>\n<p>#InPaidPartnership #Gymshark #GymsharkWomen<\/p>\n<!-- Social Bookmarking Reloaded BEGIN --><div class=\"social_bookmark\"><em>Share this page:<\/em><br \/><a class=\"social_img\" onclick=\"window.open(this.href, '_blank', 'scrollbars=yes,menubar=no,border=0,height=600,width=750,resizable=yes,toolbar=no,location=no,status=no'); return false;\" href=\"http:\/\/del.icio.us\/post?url=https:\/\/beautyessence.online\/dietandweightloss\/full-week-of-workouts-for-beginners-at-the-gym\/&amp;title=FULL+WEEK+OF+WORKOUTS+FOR+BEGINNERS+AT+THE+GYM\" title=\"Add 'FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM' to Del.icio.us\"><img decoding=\"async\" src=\"https:\/\/beautyessence.online\/dietandweightloss\/wp-content\/plugins\/social-bookmarking-reloaded\/delicious.png\" title=\"Add 'FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM' to Del.icio.us\" alt=\"Add 'FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM' to Del.icio.us\" \/><\/a><a class=\"social_img\" onclick=\"window.open(this.href, '_blank', 'scrollbars=yes,menubar=no,border=0,height=600,width=750,resizable=yes,toolbar=no,location=no,status=no'); 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In this video, I&#8217;ll be walking you through a full week of workouts for beginners at the gym. 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