Naomi Kong

Naomi Kong NASM Certified Personal Trainer simplifying fitness & helping you navigate your gym journey. 💪🏼💕

05/19/2026

✅Checking not knowing how to use gym equipment off your to-do list so you can hit your gym goals this year.

Let’s get it, babes. 💪🏼

✖️How to Use the Arm Curl Machine✖️
🔗 to the full YouTube video/playlist in my story & bio.

😥If you’ve ever stood in the gym not knowing what to do for your leg day, this is for you. 🫶🏼💜BEGINNER LOWER BODY WORKOU...
05/14/2026

😥If you’ve ever stood in the gym not knowing what to do for your leg day, this is for you. 🫶🏼

💜BEGINNER LOWER BODY WORKOUT💜
1) DB Goblet Squats | 3x12 reps
2) Seated Leg Press | 3x12 reps
3) DB Split Squats | 3x12 reps/leg
4) Hip Adductions | 3x12 reps

Rest for 1-2 minutes in between each set.

✖️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.

❎Full step-by-step follow along version 🔗 in my story & YouTube channel.

Drop a 🦵🏼 if this one’s going in your saves.

⬇️ Saving it is the easy part.
Knowing what to do after—
When to repeat it,
How to progress,
What to pair it with—
That’s where the “not knowing what to do” feeling sneaks back in.
➡️ The 𝘦𝘢𝘴𝘦 app takes that guesswork off your plate & my 1:1 coaching builds around your actual life.
🔗 in my bio.

📈This is the exact framework I use to build weight loss plans for every single client, so your results last beyond the m...
05/04/2026

📈This is the exact framework I use to build weight loss plans for every single client, so your results last beyond the moment you achieve them and you have the tools, habits, and education to keep going on your own.

✅Save this and send it to your gym partner who’s been trying to figure this out too.

🤍𝘦𝘢𝘴𝘦 App | 20% off through May 8
🫱🏼‍🫲🏽1:1 Coaching | Comment or DM me “PLAN” to apply or learn more
🔗 both in bio.

(The numbers in this post are example figures only. Every body and every journey is different. These are meant to illustrate the method, not serve as a guide for anyone to follow directly.)

Nothing like a back & bis day to make you feel strong af. 😤💪🏼🔥BACK & BIS:1️⃣Single-Arm Alternating Lat Pulldowns: 4x8 re...
04/27/2026

Nothing like a back & bis day to make you feel strong af. 😤💪🏼🔥

BACK & BIS:
1️⃣Single-Arm Alternating Lat Pulldowns: 4x8 reps
2️⃣a. Straight-Arm Pushdowns: 10 reps
b. Cable Bicep Curls: 15 reps w/ a 2-second negative
c. Rest for 1 minute
Repeat a-c for a total of 4x.
3️⃣Seated Cable Rows Pyramid Set:
a. 12 reps using a lighter weight
b. Increase the weight & do 9 more reps
c. Increase the weight again for 6 more reps
d. Rest for 1 minute
Repeat a-d for a total of 3x.
4️⃣a. Bent-Over EZ Bar Rows: 12 reps
b. DB Bicep Curls: 10-12 reps
c. Rest for 1 minute
Repeat a-c for a total of 4x.
5️⃣Machine Preacher Curls: 3x30 reps

➡️Full step-by-step follow along version 🔗 in my story & YouTube channel.

Drop a 💪🏼if you’re adding this to your rotation.

Saving workouts is easy.
Knowing when to do them, how to progress, and what to pair them with is the hard part.
🤍The 𝘦𝘢𝘴𝘦 app programs your next steps & my 1:1 coaching builds around your real life.
🔗in my bio.

🎵Under the Stars | Squiid

04/20/2026

Let’s make knowing how to use gym equipment one less thing that keeps you from reaching your goals, sis. 👏🏼

✖️How to Use the Chest Press Machine✖️
🔗 to the full YouTube video/playlist in my story & bio.

The way that chest day hits. 😮‍💨👏🏼Here’s your next upper body workout for anyone who wants to steal it ⤵️✖️CHEST, TRIS, ...
04/14/2026

The way that chest day hits. 😮‍💨👏🏼
Here’s your next upper body workout for anyone who wants to steal it ⤵️

✖️CHEST, TRIS, & SHOULDERS✖️
1️⃣Bench Press | 4x8 reps @70% 1RM
2️⃣DB Shoulder Press | 4x10 reps
3️⃣a. High Cable Chest Flyes | 10 reps
b. Low Cable Chest Flyes | 10 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
4️⃣DB Overhead Triceps Extensions | 4x12 reps
5️⃣a. Cable Upright Rows | 12 reps
b. Triceps Pushdowns | 12 reps
c. Rest for 1-2 minutes
Repeat a-c for a total of 4x.
6️⃣Lateral Raise Machine | 4x10 reps

➡️1RM: “One Rep Max”
This is the maximum amount of weight you can lift for one full rep of an exercise.
Ie: If your 1RM for Bench Press is 100lbs, 70% 1RM = use 70lbs total for your working sets.

✅Save this if you’re adding it to your rotation & drop a 💪🏼 below if you love upper body, too.

🤍When you’re ready for workouts that meet you where you are, the 𝘦𝘢𝘴𝘦 app has you covered 📲 or if you want accountability built just for your personal journey, my 1:1 coaching is here to support you, too.
🔗 in bio.

workoutreels

Are you ready? 😏Let’s get it, babes. 👏🏼🩵SHOULDERS 🩵1️⃣Smith Machine Shoulder Presses:- 3x10 reps- After completing the f...
03/03/2026

Are you ready? 😏
Let’s get it, babes. 👏🏼

🩵SHOULDERS 🩵
1️⃣Smith Machine Shoulder Presses:
- 3x10 reps
- After completing the first 3 sets, finish the exercise out with a drop set (no rests taken between a-c):
a) Start with a moderate weight and do AMRAP (As Many Reps as Possible)
b) Decrease the weight and do AMRAP
c) Decrease the weight again and do AMRAP
2️⃣a) EZ Bar Upright Rows | 15 reps
b) Cable Front Raises | 12 reps
c) Face Pulls | 15 reps
d) Rest for 1-2 minutes
Repeat a-d for a total of 4x.
3️⃣DB Lateral Raises Burnout:
a) Using a moderate weight, perform 10 reps
b) Decrease the weight and do 10 more reps
c) Decrease the weight once more for 10 reps
d) Using the weight from b), do 10 more reps
e) Using the weight from a), do 10 more reps
f) Rest for 2-3 minutes
Repeat a-f once more for a total of 2 rounds.

Drop a 💪🏼if you’re up for the challenge or hitting the gym today.
Have a great workout, babes. 🔥🔥

Address

Saint Paul, MN
55101–55175

Website

https://bio.site/naomikong

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