Beginner Full Body Gym Workout

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Hey, babes!

Today, we’ll be doing a 30-minute full body workout that will target everything from our lower body to upper body muscles.
This video is in a follow-along style so you can complete this workout with me in real time and I’ll take you step-by-step through this entire workout!
If you prefer to complete this workout on your own time, feel free to tale screenshots of the workout diagrams included right before the workout begins and right after the entire workout ends.

Please see down below for the full written workout and time stamps.

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.

*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.

– Sports Bra:
– Leggings: Alphalete Amplify Leggings
– Headphones:
– Shoes:


1:21 1) Treadmill: 5 minutes at a moderate pace
7:07 2) Smith Machine Back Squats:
– 2 Warm-Up Sets of 12 reps
– 3 Working Sets of 12 reps
15:06 3) Wide-Grip Lat Pulldowns: 3×12 reps
20:22 4) Chest Press Machine: 3×12 reps
25:14 5) Stairmaster: 10 minutes at a moderate pace

Rest for 1 minute in between each set.

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.

Feel free to substitute Smith Machine Back Squats for Goblet Squats or any other squat variation of your choice!

Feel free to substitute walking on the treadmill/stairmaster with any other cardio machine of your choice!


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My workout guides:


Music Playlist:
(In same order as video)
– Smile for You – Vicki Vox
– Not Gonna Wake Up – Mindme
– Can’t be Trusted – Flux Vortex
– We Come Alive – waykap
– Bad for You – Vicki Vox
– I Wanna Be With You – Loving Caliber ft. Christine Smit, Daxten
– We’re Dynamite – Craig Reever, Hallman ft. Willow
– I’ll Get Up – Mindme ft. Willow
– We Don’t Listen – Mindme ft. Le June

#NaomiKong #NaomiKongFitness #BeginnerFullBodyWorkout