Beginner Legs & Booty | FREE WORKOUT GUIDE

Welcome to WEEK FIVE 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 FIVE, you will be doing 3 workouts which are ALL INCLUDED IN THIS VIDEO.
Do the first workout in this video for DAY ONE, the second workout ( 23:52 ) for DAY TWO, and the third workout ( 47:00 ) 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.)
Day One, Day Two, and Day Three workouts should be completed about 1-2 days apart to allow your body enough time to rest in between workouts.
Please see below for the full written workouts.

*EQUIPMENT:*
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 5 Day One:
1) Donkey Kicks w/ Resistance Band OR Dumbbell | 3x12 reps/leg
2) Hip Thrusts w/ Resistance Band OR Dumbbell | 3x12
3) Split Squats w/ Dumbbells | 3x12/leg
4) Curtsy Squats | 3x12/leg
Rest for 60 seconds in between each set.

Beginner Legs & Booty Week 5 Day Two:
1) Fire Hydrants w/ Resistance Band OR Dumbbell | 3x12/leg
2) Goblet Squats | 3x12
3) Lateral Lunges | 3x12/leg
4) Glute Bridges Pyramid Set:
a. 12 reps bodyweight
b. 10 reps with a light dumbbell
c. 8 reps with a heavier dumbbell
d. Rest for 60 seconds
Repeat a-d for a total of 3x.
Rest for 60 seconds in between each set.

Beginner Legs & Booty Week 5 Day Three:
1) Frog Pumps | 3x12
2) Kneeling Squats | 3x12
3) Single-Leg Hip Thrust | 3x12/leg
4) Bulgarian Split Squats | 3x12/leg

*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
15 MINUTE MEAL PREP | https://youtu.be/KXdBhyPp9AQ
RESISTANCE BAND SHOULDER WORKOUT | https://youtu.be/kDy43Y2SqV4

For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness

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