GROW YOUR BOOTY & QUADS | Full Workout Explained
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- Опубликовано: 16 июн 2024
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HAPPIEST THANKSGIVING, MY BABES.
Today, I'll be taking you through a detailed lower body workout focusing on our quads and glutes.
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.
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QUAD & GLUTE-FOCUSED LEG DAY:
Full Body Foam Rolling: 10-15 minutes 1:15
1) Leg Extensions: 4x12 reps w/ a 2-sec negative 2:27
2) Barbell Back Squats: 3:27
- Warm Up Sets: 2x10-12 reps
- Working Sets: 4x6-8 w/ a 3-sec negative
3) Glute Drivers: 4x10 reps w/ a 2-sec negative 5:10
4) Leg Press: 4x6-8 w/ a 3-sec negative 6:12
5) Cable Step Ups: 4x10 reps/leg 6:59
6) Calf Raises: 4x10-12 reps 7:52
How to Breathe While Exercising: • How to BREATHE While E...
Step by Step Foam Rolling Routine: • The One Kind of Stretc...
How to Use Lower Body Machines: • HOW TO USE GYM EQUIPME...
How to Squat: • How to Use a Squat Rac...
How to Use the Leg Press Machine: • Leg Press + Seated Leg...
How to Hip Thrust: • HIP THRUST | How to Se...
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FACEBOOK: / naomikongfitness
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#naomikong #naomikongfitness #legdayworkout
Can I just say how much I appreciate when you blur out the other gym goers. That is so respectful and makes me love you even more. 💖
Always try to whenever I can. Thank you, babe. ❤️🙏🏼
I love how detailed your descriptions are & how beginner friendly your videos are! ❤
girl just watching this i can feel the soreness in my glutes already! can't wait to try this set tonight!!!
I love your videos!!! I’ve been using your older push and pull day videos as a guide and it’s been amazing ☺️
So happy to hear that! Thank you! ☺️🙏🏼
Thanks for the good leg work out, did it today. Loved it!
Can’t wait to do this workout. Thank you so much Naomi
Thank YOU. Have a wonderful thanksgiving! ❤️
the way i could watch your videos over and over, so informative!
You’re too kind. TYSM. 😭🙏🏼
I'm fitness coach but i must say that I love the way you teach step by step guide
Can’t wait to try this!! ❤️❤️
It’s a good one! 🙌🏼
2:36
3:30
4:20
5:22
6:16
7:00
7:55
omg thank you so much for this! i’m going to the gym today for the first time and i have been watching all your beginners videos
Awh, thanks sm, love! You’re the best. Good luck! ❤️❤️❤️
Awwww me too! I’ve had a gym membership for years but never knew how to use the equipment, I would always end up on the treadmill and back home to workout with dumbbells or kettlebells. Good luck to you! I hope you enjoy your workout and reach your fitness goals. God bless you!
@@lawannamartin1231 SAME, it makes me so anxious to go by myself cause I don’t know how to use the machines🥺
I will do this tomorow morning 😊
Thank you for helping us 😘
Appreciate you! Thank you. ☺️🙏🏼
Love your channel 💜💜💜
TYSM 😩🙏🏼
I love foam rolling … it’s like a good massage to the muscles 😍
LoL Yes, agreed! 😆🙌🏼
is your gym always this empty? or what time works best for an empty gym 😭
Usually at a time you wouldn’t wanna go either very early or very late
1pm
2am
Naomi, can you also show us the alterative exercise if the machine is not available? Thank you!
Hello
Thank you so much for this workout, will definitely try it out!
Can you say how much time this workout takes? And how much time should I spend at the gym in average? I’ve been struggling with the nb of exercises / time at gym ratio lately
can you make a video explaining pre-workout, and how to use protein shakers?
Perfect timing 🙌🏽 thank you so much for this 🤍💫!
Happy to help! Happy thanksgiving! ❤️
@@naomikong Happy Thanksgiving 🤍🥰!!
Today was my leg day, wish I saw this sooner but I will definitely incorporate for my next next leg day 💪🏾
Awh, thanks for stopping by! Have a great Thanksgiving weekend! ❤️
that gym is crazy
Mine looks so small compared to this :/
I did legs yesterday and nearly fell walking away from the cable machine my legs were that sore and sitting down was a struggle today 🥲 can't wait to try this tho
Awh, hope you recover quickly! 😩 Enjoy your Thanksgiving weekend! ❤️
Lol that was me today. After doing GOBLET SQUATS 🦵🏽 .. I was like “ omg 🤭😓” 😂 hurts so good 💪🏽
me haha 😂
I did legs yesterday, so will wait for my next leg day to do this one! ❤️👌 As always, thank you!!!
Appreciate you! Thank you! Happy Thanksgiving! ❤️❤️
Avoid changing your workouts. Try to stick to a specific workout routine for at least a month at a time in order to see maximum muscle growth.
Quick tip, when doing back squats, don’t forget to keep your head up and look straight ahead
Great tip!
5:37 I wish my gym had this machine.
What gym do you go to? It has so many cool machines I never knew about 😢
How often do you change your workouts?
Great Video ! Whats your opinion on Intermitten Fasting and working out while fasting ?
I think it ultimately depends on the individual, their personal preferences, and goals! There’s no one correct way to go about one’s fitness journey, everyone can see progress and be successful using completely different methods. I always think it’s a great idea to explore different things to see what you enjoy doing and whatever you enjoy, do exactly that! ☺️🙌🏼
Wawoo this is so wandful i want to be a coach Gym
Done my exercise today my whole body was sore
Im starting the gym now after at home workouts, I am just stressed because I’m absolutely not that strong at all and pretty skinny. And I have no idea how most of the equipments work and going in there all alone is so awkward for me
How’s it been?
Same here. Just go in n focus on your self. It’s a process don’t be too hard on yourself ❤
Can you tell me what size shirt you normally wear and what size you buy for covers like these? thanks :)
I normally wear a size Small top & this one was a XXL. 💕
I really love watching you ❤ but you do talk really fast, I find it difficult to follow. Thank you, I look forward to continue following you.
Okay I love your videos and it doesn’t Meissen like you were mad or anything but the whole “they messed up my filming” caption in the corner is just not it. Baby girl you’re in a public gym and just because you’re filming does not mean you take priority over anyone else. Most people in the gym don’t want to be filmed at all I sure don’t and they shouldn’t have to worry about working around you and avoid your camera or walk around to get to the equipment they want. they pay to be there too.
I have been doing squats with the smith machine and am trying to work my way up to doing free weight squats with the barbell. Do you have any tips? I tried recently and the barbell was too heavy for me on its own 😭 how did you start doing squats with the barbell?
Keep on doing squats on the Smith until you can comfortably squat 25lbs on each side (for a total of 50lbs) for 12-15 reps! Then, you should be ready to tackle just the free weight barbell pretty easily (which usually weigh 45lbs by themselves). 🙌🏼 Of course, just keep in mind that the free weight barbell will require a little more stability and that is often the most difficult part to get used to! Keep on working hard like you already are, be patient with yourself, and stay determined. You got this! ❤️❤️❤️
@@naomikong thank you!
When we squat are we supposed to squeeze the glute when coming up?
yess
What gym is this?
What headphones do you use to workout?
Bose QC35 II! Uploading a what’s in my gym bag video this week! ☺️
💜💜💜
Happy thanksgiving, babe! 😘
@@naomikong happy thanksgiving 💜💜💜🥰🥰😍
Do you natural talk this fast or is the videos audio sped up?
I honestly talk even faster in person. 😅 You can always watch the video in slower speed! ✨
I love your videos so much, but you speak sooo fast. It's really hard to follow you as a non-native speaker. Maybe try to slow it down a bit? Content-wise, your videos are really helpful! Thanks!
What shoes are you wearing im in love they are so pretty
Vans Canvas Sk8 Hi 💕
Is this lifetime reston? Looks like my gym
It is a lifetime, but in Minnesota! ☺️
When that guy walks right infront of you in the first exercise 😂 I make the same face….like really bro?
LoL Right?! Behind me woulda been okay, too. 😅