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What's going on, besties!?

In this video, I'll be taking you through a full week of my very own workouts. We'll be doing four workouts: 2 full lower body/leg days, back & biceps, and shoulders and abs. These workouts will be geared more towards intermediates-advanced, but please check out my other "Week of Workouts" videos if you're looking for more beginner-level workouts.
Please feel free to add/substitute exercises as you need!

Please see down below for the full written workout, time stamps, and outfit details for each workout.

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: https://naomikong.com/recipe-book/

1:1 Coaching: https://naomikong.com/

INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
My workout guides: https://naomikong.com/collections/all

*This video and description contains affiliate links from which I get a small commission. This does not change anything on your end, but allows me to keep on making videos for you guys! All opinions are my own.

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00:27 DAY 1 | LEG DAY
Full Body Foam Rolling: 10-15 minutes
1) Leg Extensions: 4x12-15 reps
2) Reverse Hack Squats: 4x8-10 reps at 2 RIR
3) Smith Machine Donkey Kicks: 4x8 reps/leg at 1 RIR
4) Good Mornings: 4x8-10 reps w/ a 3-second negative at 2 RIR

4:26 DAY 2 | BACK & BIS
Full Body Foam Rolling: 10-15 minutes
1) Wide-Grip Lat Pulldowns: 4x12 reps
2) High Row Machine: 4x12 reps/arm
3) a. Straight-Arm Pushdowns: 10 reps
b. Cable Bicep Curls: 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4) Facing-Away Cable Bicep Curls: 4x10 reps
5) a. Bent-Over Barbell Rows: 10-12 reps
b. DB Hammer Curls: 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
6) HIIT Running Cardio:
a. Moderate Walking for 1 minute
b. Sprinting for 1 minute
Repeat back to back for a total of 5x.

8:34 DAY 3 | SHOULDERS & ABS
Full Body Foam Rolling: 10-15 minutes
1) DB Shoulder Presses: 4x10 reps
2) a. Cable Upright Rows: 12 reps at 2 RIR
b. Face Pulls: 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
3) a. Cable Front Raises: 10 reps
b. Cable Crunches: 12 reps
4) Leg Raises w/ Partner: 3x20 reps

11:20 DAY 4 | LEG DAY
Full Body Foam Rolling: 10-15 minutes
RDLs: 2x10-12 sets w/ just the barbell
1) Sumo Deadlifts:
- Warm-Up Set: 1x8 reps
- Working Sets: 4x6 reps at 1 RIR
2) Reverse Hack Squats: 4x8-10 reps at 2 RIR
3) Cable Step-Ups: 4x10-12 reps/leg
4) Smith Machine Curtsy Squats: 4x8 reps/leg at 1 RIR
5) Hip Abductions Pyramid Set:
a. 12 reps at a lighter weight
b. Increase the reps for 9 more reps
c. Increase the weight again for 6 more reps
d. Rest for 1-2 minutes
Repeat a-d for a total of 3x.
6) LISS: 30 minutes on the treadmill using a 10-15% incline at a moderate walking pace

Rest about 2 minutes between each set of each exercise in every workout, taking longer or shorter as you need.

If you're not sure how much weight to use, I always recommend starting with the lightest weight possible, and when you can comfortably perform 12-15 reps with proper form, then increase the weight.

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OUTFITS:
- Day 1-3: Gymshark x Whitney Simmons Collection (Small top & bottom for everything)
Shop here: https://gym.sh/Naomi-Kong
Watch my review here: https://youtu.be/oUYW-whq7EQ
- Day 4: Oner Active Effortless Collection (size Medium leggings & sports bra)

Other Videos Mentioned:
- More Full Week of Workouts Videos: https://youtube.com/playlist?list=PLv-AOD6iOZkh0lCb2OiEo2Y2aMjKpOH9E
- Full Lower Body Warm-Up: https://youtu.be/VSV2Sbe3M8A
- Full Upper Body Warm-Up: https://youtu.be/5OZM77-U2YY
- How to Deadlift: https://youtu.be/vadTBs2JfNI
- Other Exercise "How To's": https://youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY




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