Shop Oner Active here: https://oner.shop/naomikong

Day 1 Outfit:
- Oner Active Effortless Leggings (70% Cocoa, Medium)
- Oner Active Classic Seamless 2.0 Halter Neck Bralette (60% Cocoa, Medium)
Day 2 Outfit:
- Oner Active Effortless Leggings (Vintage Purple, Medium)
- Oner Active Mellow Soft Mid Long Sleeve Top (Vintage Purple, Medium)
Day 3 Outfit:
- Oner Active Timeless Crop Jacket (Slate Blue, Medium)
- Oner Active Timeless High Waisted Shorts (White, Medium)
- Oner Active All Day Lightweight Cargo Jogger (Slate Blue, Medium)
- Oner Active Everyday Sports Bra (White, Medium)

Want to work together to reach your goals?
Apply for my 1:1 Coaching here: https://naomikong.com/

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(Please see down below for time stamps.)

Hello, my strong friends!

In this video, I'll be going over an entire week's worth of workouts that you can do at the gym!
These workouts are perfect for all of my babes who are brand new to the gym and want to get more familiar with basic/staple machines, equipment, and exercises.

There will be three workouts in this week of workouts:
- 3 workouts is a GREAT place to start if you're new to working out and even as you enter into a more intermediate phase! There is no need to workout every single day. Rest days are so so necessary and important for seeing results and progressing just as much as working out is.
- Perform only ONE workout a day.
- Rest for 1-2 days between each workout, taking more rest days as needed.

To easily take this with you to the gym, take screenshots of the workout diagrams included in the video!

While this workout can definitely get you one step closer to your goals, keep in mind that building muscle comes through being consistent with your workouts and nutrition over time.

What other workouts would you like to see?

Not sure how to use gym machines? Check out my videos here: https://www.youtube.com/playlist?list=PLv-AOD6iOZkgFrDePPAkr7CfnTWfL5rtm
Not sure if you're doing an exercise correctly? Check out my videos here: https://www.youtube.com/playlist?list=PLv-AOD6iOZkh-zya5i8itHTg7FW6f74tY
Full Upper Body Warm-Up Tutorial: https://youtu.be/5OZM77-U2YY
Full Lower Body Warm-Up Tutorial: https://youtu.be/VSV2Sbe3M8A
Want more videos like this? Check out my playlist here: https://www.youtube.com/playlist?list=PLv-AOD6iOZkh0lCb2OiEo2Y2aMjKpOH9E

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DAY 1: FULL BODY 2:26
1) Treadmill | 5 minutes
2) DB Squats | 3x12 reps
3) DB Split Squats | 3x12 reps/leg
4) Wide-Grip Lat Pulldowns | 3x12 reps
5) Machine Chest Press | 3x12 reps
6) Treadmill | 15 minutes at a 8-10% incline

DAY 2: LOWER BODY 6:53
1) Treadmill | 5 minutes
2) Leg Press | 3x12 reps
3) Leg Extensions | 3x12 reps
4) Seated Hamstring Curls | 3x12 reps
5) Stationary Lunges | 3x12 reps/leg
6) Treadmill | 15 minutes at a 8-10% incline

DAY 3: UPPER BODY DAY 10:23
1) Treadmill | 5 minutes
2) Machine Seated Rows | 3x12 reps
3) Machine Chest Flyes | 3x12 reps
4) DB Shoulder Press | 3x12 reps
5) Machine Bicep Curls | 3x12 reps
6) Treadmill | 15 minutes at a 8-10% incline

Rest for 1 minute between each set of each exercise, taking longer as you need.

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Let's be friends!

INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness


*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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