HELLO, MY BEAUS 💞 Thanks for dropping by for today’s workout! BEGINNER GYM LEG DAY WORKOUT: 1) Dumbbell Squats: 4x12 reps 2) Leg Press: 4x12 reps 3) Seated Hamstring Curls: 4x12 reps 4) Hip Abductions: 4x12 reps Rest for 1-2 minute2 in between each set. ✨Shop Cira Nutrition here: glnk.io/0y5n/naomi 10% Discount Code: "NAOMI"
No fr me rn, just been on the treadmill for the past 20 minutes trying to find the machines by lookin around from here cause I don’t wanna wander around and look like idk what I’m doing I can’t be embarrassed
I just started going to the gym about a week ago, in large part due to your videos which allowed me to go in feeling confident and prepared. Truly, thank you so much for putting these videos out, they’re super helpful :)
Just started going to the gym consistently about a week ago.. your beginner videos have been soooo helpful!!! It’s helping me get over gym anxiety because I actually know how to use the machines before I walk into the gym
finally content that's straight to the point and actually makes sense. I started going to the gym two weeks now, and today was the first day I actually did any strength exercise all thanks to you and your vids...
naomi, your videos have definitely decreased my gym anxiety. i appreciate how thorough your videos are and allows me to be able to work out properly! tysm
I’m going to the gym tomorrow for the first time. This video is really helping me when it comes to getting prepared and knowing what to do.. thank you!
You are amazing. I'm a beginner and I've been following your videos religiously. I already see a difference within the first week! Thank you for making a difference in my life
I give all thanks to you!! Now I’m over at the free weights and squats racks with the men. Lifting almost as much as them now…they are super impressed I can keep up😂 Thank you really, your videos have helped so much.
@@naomikong I had to let you know you’ve helped so many of us. No one tells you how scary the gym is when you first start. Your my fairy gym mother😂 I wish you all the best and thank you for all your content and information.
16 and just decided I wanted to better myself so I'm studying your vids because so many people have told me you helped them out so much so I'm giving it a try
I've been working out at home with very limited equipment for about 4 years and tomorrow I'm finally going to a gym. Your videos are sure to help me quickly figure out the machines and help me come up with my own workout routine!
This will help me out a lot, it will be my first time working out, but I get nervous if I record but I will have to budge into it and record it for my progress and see how my transformation goes
This is such a lovely video. It's extremely well made because you get straight to the point and explain everything properly and show exercises over and over while you explain. This is amazing! Thanks for this
I think I could have a go at these. I've been joined to my gym through my doctor because of my obesity & mental health, but I still haven't been. I'm glad I searched for this. Thank you x
Doing this once a week: going to document my weight progress here for some accountability! Week one: Kettlebell squats 4x12 Start: 8kg (17lb) Hip abductions 4x12 Start 45lbs Prone Leg curl 3x12 Start: 35lbs Leg press 4x15 Start: 90lbs
@@peachytits this comment reminded to update my progress! I have been doing these workouts (modified a bit because of gym equipment at my gym) Kettlebell squats 4x12 Now: 20lbs Hip abductions 4x12 Now: 50lbs Prone leg curl 4x12 Now: 45lbs Leg press 4x15 Now: 100lbs
I used to always think people recording in the gym was kind of dumb and self centered, but dang this was a suuuuper helpful video. I really needed help to figure out where to start at the gym, thank you for posting!
So so happy to hear that! 🤩 Wishing you the best of luck on your gym journey, babe. 💪🏼 If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕 www.naomikong.com
ur vids are always helpful, the guy in the back is an example of using too much weight and compromising ur form. Always use a weight that allows you to keep good form.
Absolutely love this! Thank you. After I perform all of these work out, what type of cardio should I perform after? Not sure how long I should be working out for
Yay! So happy to help! 🥰 If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕 www.naomikong.com
Ooo 😮I love this video I’m a beginner who getting back to the gym my old gym did not had all this now I’m a new gym close to my home I know this machine gonna help me reach my goal ❤ thanks for the video imma definitely be a new subscriber to learn more ❤have a great day 😊
What time is the best time to have a protein shake? Before the workout, after, or just in the morning? Also how much protein should I be consuming during the day?
I love this workout, I’m new to the gym been going for about a month now, with these exercises do you recommend completing the set before you move on to the next exercise or should you do one set move to the next then move to the next etc ( hope I explained that clearly)
I'm pretty sure you're psychic lol b/c I just started going to the gym again and yesterday I was thinking about how I wanted to focus on legs the next time I go but didn't know where to start and then your video pops up today lol. Thanks for taking time out of your day to post all of these helpful videos!
Any other glute/lower body exercise of your choice is perfect! 🙌🏼 Here are a few ideas to get you started: Hip Adduction Machine, Lunges, Split Squats. Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. ☺️ 🌮P.S. I have a recipe ebook that you can download for free if you need some good meal ideas! Check it out here: naomikong.com
Just subbed thank you for all the informations I need all this I just joined the gym tomorrow will be my 3rd day and I just want to work on my lower body this was helpful x
I would just increase your reps using 11kg until you are able to hot 18kg. Either that or do 18kg for a lower number of reps and keep using that weight until you can increase to more reps! 🙌🏼
What's the difference with the seated leg press in this video vs the other leg press (the one where you're seated near the floor) where you're pushing your legs upwards on the machine?
This one places less stress on your knees & I feel as though bc there’s a weight stack for you to use vs having to put on all the plates yourself, it is more beginner-friendly. Love both variations though! 🙌🏼
will these workout make my thighs bigger or will it make it toned? I'm scared to try leg workouts because I have big thighs already and I'm scared workouts like these will make it more bigger. I'm aiming to tone my thigh or slim it down.
i could be wrong but i think that depends more on your diet. if you don’t eat much protein + are in a calorie deficit then you’ll probably slim down, and if you’re in a surplus + eat lots of protein you’d put on muslce
2:32 wait shouldn’t your feet be under the foam thing? Please correct me if I’m wrong because that’s what I was taught by my coach and also same with the visual guide on the machine.
Wow… just amazing! You make this workouts so easy to follow. Thanks! Though it was hard to avoid watching the guy next to you hurting his knees while doing the exercise the wrong way… 🤦♀️
HELLO, MY BEAUS 💞
Thanks for dropping by for today’s workout!
BEGINNER GYM LEG DAY WORKOUT:
1) Dumbbell Squats: 4x12 reps
2) Leg Press: 4x12 reps
3) Seated Hamstring Curls: 4x12 reps
4) Hip Abductions: 4x12 reps
Rest for 1-2 minute2 in between each set.
✨Shop Cira Nutrition here: glnk.io/0y5n/naomi
10% Discount Code: "NAOMI"
Thank you for posting this! I still played the video but appreciate this info
Not me watching this 5 mins before my first leg day alone 😂
Good luck! Hope you had a great workout! 💕
Mee toooo😂
@@naomikong it was great! Thanks for the video!!
@@stardusk5948 haha us and out last second prepping
No fr me rn, just been on the treadmill for the past 20 minutes trying to find the machines by lookin around from here cause I don’t wanna wander around and look like idk what I’m doing I can’t be embarrassed
I just started going to the gym about a week ago, in large part due to your videos which allowed me to go in feeling confident and prepared. Truly, thank you so much for putting these videos out, they’re super helpful :)
So proud of you. Appreciate you. 🥰🙏🏼
@@naomikong wbb we we
Just started going to the gym consistently about a week ago.. your beginner videos have been soooo helpful!!! It’s helping me get over gym anxiety because I actually know how to use the machines before I walk into the gym
finally content that's straight to the point and actually makes sense. I started going to the gym two weeks now, and today was the first day I actually did any strength exercise all thanks to you and your vids...
naomi, your videos have definitely decreased my gym anxiety. i appreciate how thorough your videos are and allows me to be able to work out properly! tysm
Appreciate you. Thank you. 🥲🙏🏼
Please continue adding when to inhale and when to exhale this helps soo much
For sure! 🙌🏼
I’m going to the gym tomorrow for the first time. This video is really helping me when it comes to getting prepared and knowing what to do.. thank you!
Any updates
just started going to the gym just want to say how grateful I am that I found your channel. It’s soo helpful thank you❤️❤️❤️
So much love for you 😩🙏🏼
You are amazing. I'm a beginner and I've been following your videos religiously. I already see a difference within the first week! Thank you for making a difference in my life
So happy to help! Appreciate you. 🥰🙏🏼
Thank you for helping me feel more confident in the gym ❤️
Love how your video is straight to the point and thanks also for the tips❤
So glad you enjoyed it! ☺️
I give all thanks to you!! Now I’m over at the free weights and squats racks with the men. Lifting almost as much as them now…they are super impressed I can keep up😂 Thank you really, your videos have helped so much.
YES. Love that for you! ❤️🙌🏼💪🏼
@@naomikong I had to let you know you’ve helped so many of us. No one tells you how scary the gym is when you first start. Your my fairy gym mother😂 I wish you all the best and thank you for all your content and information.
16 and just decided I wanted to better myself so I'm studying your vids because so many people have told me you helped them out so much so I'm giving it a try
I've been working out at home with very limited equipment for about 4 years and tomorrow I'm finally going to a gym. Your videos are sure to help me quickly figure out the machines and help me come up with my own workout routine!
Finally some one who give me exactly what I’m looking for as a beginner. Thanks.
This will help me out a lot, it will be my first time working out, but I get nervous if I record but I will have to budge into it and record it for my progress and see how my transformation goes
This is such a lovely video. It's extremely well made because you get straight to the point and explain everything properly and show exercises over and over while you explain. This is amazing! Thanks for this
I think I could have a go at these. I've been joined to my gym through my doctor because of my obesity & mental health, but I still haven't been. I'm glad I searched for this. Thank you x
I had my first day in the gym yesterday. It was an introduction, but im here to find beginner workouts.
Doing this once a week: going to document my weight progress here for some accountability!
Week one:
Kettlebell squats 4x12
Start: 8kg (17lb)
Hip abductions 4x12
Start 45lbs
Prone Leg curl 3x12
Start: 35lbs
Leg press 4x15
Start: 90lbs
that's a smart way to track progress! good job on starting your journey!✊✊
@@peachytits this comment reminded to update my progress! I have been doing these workouts (modified a bit because of gym equipment at my gym)
Kettlebell squats 4x12
Now: 20lbs
Hip abductions 4x12
Now: 50lbs
Prone leg curl 4x12
Now: 45lbs
Leg press 4x15
Now: 100lbs
Progress update?
I'm 20 year old male and its my first leg day today thank you
Siiis, thank you!! i just signed up for a gym membership and i been watching your vid since.
Awh, thank you! ☺️💞
Thank you so much for writing out the reps and sets for each exercise! It is so helpful 💖
I watch your videos every time I go to the gym 😩❤️
I used to always think people recording in the gym was kind of dumb and self centered, but dang this was a suuuuper helpful video. I really needed help to figure out where to start at the gym, thank you for posting!
Happy to help! ☺️
Started gym today. I followed your routines and it gave me so much confidence ❤
So so happy to hear that! 🤩 Wishing you the best of luck on your gym journey, babe. 💪🏼
If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕
www.naomikong.com
Thank you so much for these vids I’m getting back into the gym and really trying my hand at weight lifting.
Wishing you the best of luck! ❤️
ur vids are always helpful, the guy in the back is an example of using too much weight and compromising ur form. Always use a weight that allows you to keep good form.
Thank you! Agree that good form > lifting heavy 🙏🏼
Naomi Kong is my favorite athlete because she’s pretty.
Absolutely love this! Thank you. After I perform all of these work out, what type of cardio should I perform after? Not sure how long I should be working out for
I love your workouts. I use them all the time. They're so easy to follow 🥰
Awh, thank you! ❤️🙏🏼
thank you so much for the video. I honestly feel more confident about going into a gym tomorrow ))
Yay! So happy to help! 🥰
If you’re wondering what to do next, make sure to apply for my 1:1 coaching via my website as I’d love to work together to create your step-by-step plan to reach your goals faster! 💕
www.naomikong.com
Ooo 😮I love this video I’m a beginner who getting back to the gym my old gym did not had all this now I’m a new gym close to my home I know this machine gonna help me reach my goal ❤ thanks for the video imma definitely be a new subscriber to learn more ❤have a great day 😊
Just found your channel and started today. You’re the best ❤
What time is the best time to have a protein shake? Before the workout, after, or just in the morning? Also how much protein should I be consuming during the day?
I think i got into female side of UA-cam . Keep up the good work ladies , We will all make it ✨
Naomi, pls help the dude squating in the background during your db squats 🙈😬
Thank you for a great video ❤️
Thank you so much for your videos❤️You really help us
Can you just go to the gym with me and help me until I’m comfortable enough to know the equipment 😂 you seem like such a great person!
Just stumbled upon your channel and have already saved several of your videos! Looking forward to putting them to use, thank you ❤
Thank you sm! ☺️🙏🏼
Glad to see your still working out!
Always & forever! 🙌🏼
at what time did you go the gym it seems so empty bruh so cool
I have watched your videos and I'm much impressed , i would like to know more , and explore dipoer
Interesting exercises! Something new for me! Thank you! 💪😍
Hope you enjoy it! ✨
Hi Naomi ! I’m always surprised not to see you using towel, isn’t it obligatory in your gym ? :) Thanks for your videos, it helps a lot of us !!
My gym provides fabric towels for sweat along with cleaning supplies for the machines which I use both of even though I don’t always film it! ☺️
Love this! Thank you ❤️ this helps a lot
TYSM 🙏🏼
GIRL AM AT THE GYM RN AND I CANT USE THE LEG PRESS
Hi I just started going to the gym and your videos are so helpful lol thank you 😊
TYSM. I appreciate it! ☺️🙏🏼
I love this workout, I’m new to the gym been going for about a month now, with these exercises do you recommend completing the set before you move on to the next exercise or should you do one set move to the next then move to the next etc ( hope I explained that clearly)
You can definitely do it either way, but I typically do all sets of one exercise first before heading to the next! 💞
@@naomikong makes sense!!! Thank you ❤️
if we dont have hip abduction in gym, which other exercise should we do
The Hip Adduction Machine, Leg Extension Machine, Glute Kickback Machine, Stationary Lunges, Split Squats would all be great substitutes! ✨
thank you!!
Thanks for dropping by! ✨
I'm pretty sure you're psychic lol b/c I just started going to the gym again and yesterday I was thinking about how I wanted to focus on legs the next time I go but didn't know where to start and then your video pops up today lol. Thanks for taking time out of your day to post all of these helpful videos!
Appreciate you sm 🥲❤️🙏🏼
Does the reps matter as u go for a heavier weight? If yes, how many reps ?
Absolutely murdered my legs at the gym a couple weeks ago, I have PTSD. Gonna try this one and take it a bit easier this time. 😂
any suggestions to replace hip abductions? my gym doesn’t have that machine
Any other glute/lower body exercise of your choice is perfect! 🙌🏼
Here are a few ideas to get you started: Hip Adduction Machine, Lunges, Split Squats.
Feel free to DM me on Instagram (@naomi.kong) with any fitness-related questions you have! Here to help. ☺️
🌮P.S. I have a recipe ebook that you can download for free if you need some good meal ideas!
Check it out here: naomikong.com
@@naomikong thanks!
Just subbed thank you for all the informations I need all this I just joined the gym tomorrow will be my 3rd day and I just want to work on my lower body this was helpful x
Awh, wishing you a great start to your gym journey! ❤️🙌🏼
Thank you ❤️🤗❤️
queen get that grind !
Thank you 😩🙏🏼
How many weights we should start i use 11 KGs for hip abductions now it is easy but i cant weigh 18 kgs at the same time
I would just increase your reps using 11kg until you are able to hot 18kg. Either that or do 18kg for a lower number of reps and keep using that weight until you can increase to more reps! 🙌🏼
This is really helpful thank u so much ❤️❤️❤️
I have been doing this workout for 3 weeks and haven't felt anything in my Glutes. I only feel it my quads. What am I doing wrong?
You are so adorable. Thank you! Day 1 tomorrow 🤩
These are super helpful!! Thank you!!
Appreciate it! Thank you. ☺️💞
Love these videos Naomi! I feel like you’re my personal trainer at the gym :)
Love you, babe 🥺
That dude squatting behind you at the beginning has some scary form
This is perfect thank you!!!
Thanks for stopping by! ✨
What's the difference with the seated leg press in this video vs the other leg press (the one where you're seated near the floor) where you're pushing your legs upwards on the machine?
This one places less stress on your knees & I feel as though bc there’s a weight stack for you to use vs having to put on all the plates yourself, it is more beginner-friendly. Love both variations though! 🙌🏼
Love your vids! They are very helpful
Thank you, Martina! ✨
Holy… what is Dude1 in the back doing? 😀 This is SO wrong… lord have mercy on his legs.
Just thinking the same thing.
Let’s not judge people trying to better themselves, especially when they have no idea they’re being recorded for millions of people
@@nataleedenlinger635she has 400,000 followers, she probably told him he was in the frame and he didn't mind
@@nataleedenlinger635 He's not being judged for bettering himself. OP is just saying that his form is absolutely incorrect.
@@centraltime3680 I’ve never doubted something so much
Immediately subscribed
I have one question.. will these workout tone your legs or will it makes some muscles?
will these workout make my thighs bigger or will it make it toned? I'm scared to try leg workouts because I have big thighs already and I'm scared workouts like these will make it more bigger. I'm aiming to tone my thigh or slim it down.
i could be wrong but i think that depends more on your diet. if you don’t eat much protein + are in a calorie deficit then you’ll probably slim down, and if you’re in a surplus + eat lots of protein you’d put on muslce
How much weight is the dumbell for dumbell squats?
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2:32 wait shouldn’t your feet be under the foam thing? Please correct me if I’m wrong because that’s what I was taught by my coach and also same with the visual guide on the machine.
That's a different machine 😊
@@Jazzers444 thank you! So I can’t use that machine for this workout?
Some machines you can do both. It depends on what muscles u are targeting
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I am trying to get rid of inner thighs, I use the abduction machine 100# 3 reps of 50counts, I am not getting any results
does any of the cira supplements break u out ?
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Wow… just amazing! You make this workouts so easy to follow. Thanks!
Though it was hard to avoid watching the guy next to you hurting his knees while doing the exercise the wrong way… 🤦♀️
TYSM 🙏🏼
We all start somewhere & I’ve made my share of mistakes at the gym as well. 😌
Every time I try to use the leg press machine my knee pops! Keep in mind I’m really young…anyone knows what the cause might be and how I could fix it?
Is also ok for intermediate?
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Have an incredible weekend, babe ❤️❤️❤️
@@naomikong you too 💜
Hi. What headphones are those?
@noamikong hlo please help me guide line please for begineers with warmup exerscie
0:35
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