Beginner Legs & Booty | FREE WORKOUT GUIDE

Welcome to WEEK THREE of our 6 Week Beginner Legs & Booty Workout Guide!

This workout guide is made for the individual who is fairly new to training their lower body 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.

*INSTRUCTIONS:*
For WEEK THREE, you will be doing 2 workouts which are BOTH INCLUDED IN THIS VIDEO.
Do the first workout in this video for DAY ONE and the second workout ( 25:55 ) for DAY TWO.
PLEASE NOTE: YOU ONLY NEED TO COMPLETE THE TWO 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 Thursday.)
Day One and Day Two workouts should be completed about 2-3 days apart to allow your body enough time to rest in between workouts.
Please see below for the full written workouts.

*EQUIPMENT:*
For Weeks 1-3, you won't need any equipment--all the workouts will consist of bodyweight exercises.
However, as we enter Weeks 4-6, you'll want some dumbbells/something you can use as weights and/or a small resistance band.
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.)
Small Resistance Band: https://amzn.to/2WJEbtb

*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

*WORKOUTS:*
Beginner Legs & Booty Week 3 Day One:
1) a. Donkey Kicks | 12 reps/leg
b. Glute Bridges | 12 reps
c. Rest for 60 seconds
Repeat a-c for a total of 4x.
2) Box Squats | 4x12 reps
3) Stationary Lunges | 4x12 reps/leg
Rest for 60 seconds in between each set.

Beginner Legs & Booty Week 3 Day Two:
1) Fire Hydrants | 4x12 reps/leg
2) Hip Thrusts | 4x12 reps
3) Split Squats | 4x12 reps/leg
4) Lateral Steps | 4x12 reps/leg
Rest for 60 seconds in between each set.

*OUTFIT:*
TLF Train-N-Run 2-In-1 Shorts + Revive Workout Sports Bra (both size small, color Lizard): https://shoptlf.com/Naomi
(Discount Code: "TLF-NAOMIKONG)

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My workout guides: https://naomikong.com/collections/all

Cute Workout Clothes: https://shoptlf.com/Naomi
(Discount Code: "TLF-NAOMIKONG")

Bodybuilding supplements: https://goto.bodybuilding.com/rNqBR

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
RESISTANCE BAND ARM WORKOUT | https://youtu.be/1E_Vq64Sr7w
SUMMER SHRED FULL BODY NO EQUIPMENT | https://youtu.be/blSD55-JHzo

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Видео Beginner Legs & Booty | FREE WORKOUT GUIDE канала Naomi Kong