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Hi there, my babes!
On this video, I will be strolling you thru a full week of exercises for rookies on the fitness center. On this week, we’ll be doing three exercises: one full physique exercise, a decrease physique day, and lastly, an higher physique exercise.
Please see under for time stamps for when every day begins.
This week of exercises isn’t geared in direction of weight reduction or weight gain–if you want to do that week of exercises with a give attention to weight reduction, please watch my “12 Week Step by Step Weight/Fats Loss Information” video right here on YouTube.
In fact, most significantly, always remember that your health targets are fueled additionally by your vitamin, so at all times bear in mind to remain in step with each your vitamin & coaching.
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FULL WEEK OF WORKOUTS FOR BEGINNERS AT THE GYM:
*Please be happy to change the times up as you want (ie: doing leg day first, and many others.)
Carry out just one exercise per day with relaxation days in between as wanted.
DAY ONE | FULL BODY 00:28
Heat-Up: Treadmill | 5-10 minutes
1) Squats | 3×10
2) Chest Press Machine | 3×12
3) Seated Cable Rows | 3×12
4) Strolling Lunges | 3×10 reps/leg
5) Stairmaster | 10 minutes
DAY TWO | LOWER BODY 5:13
Heat-Up: Treadmill | 5-10 minutes
1) Smith Machine Squats | 3×10
2) Leg Press | 3×10
3) Break up Squats | 3×10 reps/leg
4) Leg Extensions | 3×12
5) Triceps Extension Machine | 4×12
DAY THREE | UPPER BODY 9:15
Heat-Up: Treadmill | 5-10 minutes
1) Lat Pulldown | 3×10
2) Machine Chest Flyes | 3×10
3) a. EZ Bar Shoulder Press | 10 reps
b. EZ Bar Bicep Curls | 10 reps
c. Relaxation for 1-2 minutes
Repeat a-c for a complete of 3x.
4) Seated Triceps Pushdowns Machine | 3×12
5-minute cool-down on the Treadmill.
Relaxation 1-2 minutes in between every set for each exercise.
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HOW TO USE GYM EQUIPMENT: https://youtube.com/playlist?record=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
HOW TO PROPERLY PERFORM EXERCISES: https://youtube.com/playlist?record=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY
HOW TO SQUAT ON THE SMITH MACHINE: https://youtu.be/DUWK_gKcRCc
For extra exercise movies and every day health motivation, observe me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.fb.com/naomikongfitness
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*This video and outline incorporates affiliate hyperlinks. This helps assist the channel and permits me to proceed creating extra content material for you. Thanks on your assist!
OTHER:
– Lashes: https://amzn.to/2ljP6cE
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