Today, we'll be doing a beginner-friendly, full-body workout that can be done solely on the Smith Machine!
You can follow along with me throughout the entire workout or you can take a screenshot of the workout diagram I've inserted right before the workout begins and at the end of the video. The workout is also written down below for your convenience!
Don't forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
Remember to use weights that are challenging for you but that you can also work with while keeping proper form.
My outfit is from TLF | Shop here: https://shoptlf.com/Naomi Discount code: "TLF-NAOMIKONG" (Wearing the Arctic Sports Bra + Arctic Leggings, both in size Medium color Marshland Shine)
SM FULL BODY WORKOUT: 1) Back Squats | 4x12 2) Bent-Over Rows | 4x12 3) Shoulder Press | 4x12 4) Incline Push Ups | 4x12 *One-minute rests between every set/exercise
#naomikong#naomikongfitness#fullbodyworkout *This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
Hey guys, today we'll be doing a full body workout that you can do right on the Smith
Machine for the entire workout.
This is great for when you want a quick and effective workout.
My entire outfit is from TLF, if you want to pick anything up from there, make sure
to use my discount code TLF-NAMI-25, link to shop in the description box.
Let's get started.
First up, we have back squats for 4 sets of 12 reps.
If you're unfamiliar with how to do squats on the Smith Machine or how to use the Smith
Machine, please refer to my how to squat on the Smith Machine video linked below.
This video will be in a follow along with me format, meaning that you can follow along
this video with me for the entire workout and I'll take you through every set, rep,
rest time and second.
If you don't want to follow along with me, you can take a screenshot of the workout diagram
I included earlier and also at the end of this video.
I also have the workout written out in the description box for your convenience.
Let's get started.
Next, we'll be doing a bent over row for 4 sets of 12 reps.
This exercise will target our back muscles.
Bend forward slightly at the hips and start with your arms extended.
Pull the bar to right under your chest and point your elbows behind you.
Exhale as you pull the bar up and inhale as you lower it back down.
Feet should be positioned a little closer than shoulder width apart.
Also, make sure to keep your back in a straight line.
It should not be rounded in any way.
Next, we'll be doing a plank for 4 sets of 12 reps.
This exercise will target our back muscles.
Pull the bar to right under your chest and point your elbows behind you.
Exhale as you pull the bar up and inhale as you lower it back down.
Feet should be positioned a little closer than shoulder width apart.
Exhale as you pull the bar up and inhale as you lower it back down.
Next, we'll be doing a plank for 4 sets of 12 reps.
Always in my brain
With you the summer came and went in a day and i've been craving you since the first time that I sat by your side
And i've been on my knees thinking time is gonna fix me inside
No, nothing's gonna make me forget
And I don't think I want to forget anyway, yeah
No, nothing's gonna make me
You can make it shine when the whole world
Always on my mind always in my brain
With you the days are long and the nights are late and i've been craving you since the first time that I sat by your side
The third exercise in this workout will be a shoulder press for four sets of 12 reps
Depending on how tall you are
You may not be able to do this standing if you're too tall sit on a bench or kneel on the ground
As you push up exhale and as you lower the bar back down inhale
Depending on the kind of smith mission you have you may not be able to get the perfect range of motion
But do your best to stand somewhere under the bar so that when you press up the bar aligns on top of your shoulders
No, nothing's gonna make me
Yeah, I don't think I want to forget anyway, yeah
You can't make it
We're just looking at each other
Tears in our eyes from the words we said yeah, it kind of broke my heart
Loving you is not so goddamn easy as you think i'm trying my best to hold on but I feel myself giving
You know that we shouldn't keep it up like this. We hurt each other's feelings on and on
I wanna change
But I know that I've played I'm hurting you as well
But what it's worth i'll try to change we can't fix our broken hearts
Lastly we'll be doing incline push-ups. This may take a little experimenting to find a comfortable position
But you want to place your feet on the floor so that when you lower yourself down the bar touches your chest
Hands should be positioned on the bar shoulder width apart
When you lower yourself down keep your elbows tucked into the sides of your body and not pointed out to the sides
Exhale as you push up and inhale as you go down
Is
Last night we had something
Tonight i'll be kissing
But I don't really have a case
You don't have dimension you're just like their attention
It's written all over your face
I wanna play the quiet time when i'm near you reading old messages on my phone every time I see
Just to keep your image intact if you think that strategy's smart
Different
You knocked on my window
And slept on my pillow
Then said you have found your place
Not sure if I want this you don't think that I notice
This isn't like giving you space
I wanna play the quiet time when i'm near you pretending that I don't know who you are
Every time I see you
Tell me is this part of it just to keep your image intact if you think that strategy's smart
I'm not gonna deepen my beating heart
Me
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