WEEK 4 | DB-Only Beginner Full Body
Welcome to WEEK FOUR of our 6 Week Beginner Full Body Workout Guide!
This workout guide is made for the individual who is completely new to weight training and is set up to help you progress at a safe rate.
I typically focus my training on refining your basic, fundamental exercises utilizing progressive overload as I believe this is one of the most effective ways to build strength and progress. If you're someone who enjoys switching your workouts and exercises up often, this workout guide may not be the one for you.
For Week Four, we will be doing 3 different workouts:
- Day One: Lower Body Day 0:55
- Day Two: Upper Body Day 32:11
- Day Three: Full Body HIIT 46:20
*OUTFIT:*
TLF Revive Leggings + Revive Long Sleeve Crop Top (both size small): https://shoptlf.com/Naomi
(15% Discount Code: "TLF-NAOMIKONG")
If you're enjoying this workout guide and would like to support this channel, you are welcome to make a donation here: https://www.paypal.com/paypalme/naomikongfitness
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*INSTRUCTIONS:*
For WEEK FOUR, you will be doing 3 workouts which are ALL INCLUDED IN THIS VIDEO.
Do the first workout in this video for DAY ONE ( 0:55 ), the second workout ( 32:11 ) for DAY TWO, and the third workout ( 46:20 ) for DAY THREE.
PLEASE NOTE: YOU ONLY NEED TO COMPLETE THE THREE SEPARATE WORKOUTS IN THIS VIDEO ONCE THIS WEEK EACH TO FOLLOW THE GUIDE.
(Day One workout needs to be done only once and Day Two workout needs to be done only once. Ie: Do Day One on Monday, Day Two on Wednesday, and Day Three on Friday.)
Please see below for the full written workouts.
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*EQUIPMENT:*
You will need some dumbbells/other form of weights to complete this workout guide.
Please check out the following links to purchase this equipment if you need to do so:
Dumbbells: https://amzn.to/3gJMBJ9 (Please note that you can easily you water bottles, a bag of flour, a water jug, etc. in place of dumbbells.)
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*NUTRITION:*
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.
My Nutrition Playlist: https://www.youtube.com/playlist?list=PLv-AOD6iOZkivrinW5Jn9l54VAsI5Knrk
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*WORKOUTS:*
Week 4 Day One | Beginner Full Body Lower Body:
1) Goblet Squats | 4x10 reps
2) Unassisted Lunges | 4x10 reps/leg
3) Lateral Lunges | 4x10 reps/leg
4) Glute Bridges Pyramid Set:
a. 12 reps at a lighter weight
b. Increase the weight & do 9 reps
c. Increase the weight again & do 6 reps
d. Rest for 60 seconds
Repeat 4) a-d for a total of 4x.
Rest for 60 seconds in between each set.
Week 4 Day Two | Beginner Full Body Upper Body:
1) Floor Press | 10 reps
2) Skull Crushers | 10 reps
3) Single-Arm DB Row | 10 reps/arm
4) Shoulder Press | 10 reps
5) Hammer Curls | 10 reps
Perform 1-5 one right after the other.
Take a 60 second rest and repeat for a total of 4x.
Week 4 Day Three | Full Body HIIT:
1) Speed Skaters | 30 seconds
2) Bicycle Crunches | 30 seconds
3) Jumping Jacks | 30 seconds
4) In & Outs | 30 seconds
5) Modified Burpees | 30 seconds
6) Russian Twists | 30 seconds
7) Butt Kicks | 30 seconds
8) Plank on Elbows | 30 seconds
Perform 1-8 one right after the other.
Take a 90 second rest and repeat for a total of 4x.
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My workout guides: https://naomikong.com/collections/all
Cute Workout Clothes: https://shoptlf.com/Naomi
(15% Discount Code: "TLF-NAOMIKONG")
Etra Liquid Chalk: https://www.etrastrong.com/
(Discount code: "naomi10")
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6 WEEK BEGINNER ABS WORKOUT GUIDE | https://www.youtube.com/playlist?list=PLv-AOD6iOZkjkF21n4pUG1OstpvPtkwzk
6 Week BEGINNER LEGS & BOOTY WORKOUT GUIDE | https://youtube.com/playlist?list=PLv-AOD6iOZkhfiEEwBsyO8pbzn7kj6mPQ
6 WEEK BEGINNER ABS WORKOUT GUIDE | https://youtube.com/playlist?list=PLv-AOD6iOZkjkF21n4pUG1OstpvPtkwzk
For more workout videos and daily fitness motivation, follow me on:
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OTHER:
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