To whoever’s reading this I promise things are going to be fine it takes time, enjoy every minute of your life I wish you a good week ahead , good luck with everything you face this week !✅❤️🍀

@zariawilliams2634

Жыл бұрын

Thanks I needed this 😊😊

@bloomblue9751

Жыл бұрын

Thank you 😭

@lovergirl5333

Жыл бұрын

GOD bless u

@naomibaskerville8965

Жыл бұрын

Thank you ❤❤

@shmegann

Жыл бұрын

thank you so much

I am thinking of trying this so don't mind this comment haha- 3:30 Treadmill Warm Up 5:09 Another Warm up 9:14 Exercise 1 13:05 Exercise 2 18:24 Exercise 3 20:06 Exercise 4 22:36 Exercise 5 23:31 Exercise 6

@maryjacob8873

4 ай бұрын

We don't mind at all, it will be helpful to others too. So thank you on their behalf!!

@cheeny4

3 ай бұрын

So glad I came across this video. I’m fairly new to the gym and have been trying to find exercises that I can do to gain some muscle. Thanks so much I want to be consistent and try this

Just wanted to say, as an autistic person it’s really helpful to have super detailed step by step instructions. Like the locker room step by step felt so reassuring to me. Thanks for putting this out there

as someone who struggles with anxiety and depression, thank you so much for covering this! ive been going to the gym for years and I STILL get anxiety every time I walk in

@bongegumede

Жыл бұрын

Gotchuuu❤️❤️

@Hannah-sr9tr

Жыл бұрын

Im glad I’m not the only one. I haven’t been diagnosed for anxiety but I’m pretty sure I have some kind of anxiety. And I get so anxious walking into the gym. I have no clue what to do with myself while walking to the changing room as I feel like everyone’s staring at me

@bubba283

Жыл бұрын

@@bongegumede I wonder if this would work on me being a guy , I want a bubble butt , I know my boyfriend would like it for sure

planning your workout is so important, I used to go to the gym without a plan and honestly I saw no results. great tips

@bongegumede

Жыл бұрын

Yes ma’am! ❤️

@cynthiacynthia2390

Жыл бұрын

Can you specify plan? I go to the gym and hit “legs” or something else’s, do I need more specific plan?

@cheeny4

3 ай бұрын

I can so relate I’m new the gym so coupled with nerves and feeling intimidated I have never really had a proper plan and I am so glad I came across this video

🙏🏾if you’re reading this…EVERY movement counts! Keep going.. you got this!

don’t mind me

@zoebugsie

Жыл бұрын

personal additional… seventh exercise - hip thrusts with weights 3x12 then hold until failure. eighth exercise - cable kickbacks 3x12

@zoebugsie

Жыл бұрын

for extra!! ninth workout - 15 mins. on treadmill, lunges.

I don’t know whether to kiss you or kill you 😂 just finished the workout and although and I feel like death, I struggled but safe to say I found my leg day routine and I’ll keep pushing. Thank you so much for this and your vibe is so unmatched. Never stop being you sis 😘

@bongegumede

Жыл бұрын

😂😂 but when we see those gaaaaains? You’ll love me even more babe 😂 thank you so much for using the workout mama❤️

Glute Workout Split Squat 13:56 Goblet Squat 15:24 DB split Squat Glute Bridge 20:14

Love the tips you give, the little motivational talks and the fact that you not only show us the workout but how to use the machines. This was very helpful and insightful 👏 👌.

@bongegumede

Жыл бұрын

Thank you! 🥹❤️

muscle to mind connection is something i really struggle with bc i workout to cope with whatever i’m going through from that week. plus my mind runs a mile a second so today i’m going to practice muscle to mind!

Since my legs started shaking every time I squat, I was only able to complete the workout till 13:49. I'll have to try again another day because it aches so severely. As a beginner, I'm still unsure of the type of exercise I should do or anything about my diet, but one thing I did know was that this would be a long and difficult journey given my unhealthy weight for my age. This was a rollercoaster of feelings, but I'm glad I tried since I know it's better for my health, and I definitely won't give up just yet because I want my dream body.

@hueythexvi

9 ай бұрын

How's your process so far?

I want to start going to the gym so bad but I’m nervous about looking stupid not knowing how any equipment works so hopefully this helps!

@kyadillon175

Жыл бұрын

Same I’ve gotten a gym membership but the anxiety keeps me trapped in my house

@aishadavina4426

Жыл бұрын

Just hire a trainer that works for me

@shanettabloomfield4721

4 ай бұрын

My first day and am going by myself

@marie-louiseb

4 ай бұрын

Just ask questions. There are some cool people there

This is so helpful! Found you a few weeks ago and it was just meant to be. Starting a healthier lifestyle and really want to commit to working on myself and was looking for direction and your channel is so helpful.

This is the best video I have seen today. Thank you

I thoroughly enjoyed this video for its depth, and the aesthetic, and the truth in everything. I have been on and off for a very long time, but I think I have settled on what I will be working on whether upper or lower body, its the discipline I have to find again, and a schedule that I can stick with. Your video has definitely motivated me. so thank you for the upload.

I'm so shocked that a girl like you would have gym anxiety. I would've assumed that this was your place. You have no idea how much you are helping girls like me. 💖

@bongegumede

Жыл бұрын

Oh babe, it be like that sometimes! And it’s super normal. We just have to throw ourselves in the deep end and get that work ❤️❤️

Bettering lives, one body at a time. WOW.

@bongegumede

Жыл бұрын

🥹❤️

I'm watching this a year later and I want to say THANK YOU!!!! 😩😩🙌🏽🙌🏽❤️❤️ I've been having anxiety with having my first day at gym, I've been trying to go for three days 😂 and after watching this I feel more confident, more sure of what I'll do when I get there. Thank you so much! ❤ **edit/update** I finished the workout! that hamstring exercise at the end?! yho! 😭 it was great though, I felt great after the workout, THANK YOU!!! 🥺🥺❤️❤️

the way you’ve easy slid your way into my top fav youtubers/fitness influencers 🥳

@bongegumede

Жыл бұрын

🥺❤️

it was my first day today and it was great!!

I loved this Bonge. I am beginner at gym. I have been working out at home for years so this definitely helps. I am going to try this workout tomorrow morning at gym. Please keep the gym workouts coming even if it's 30 to 40min long. Love you 😘

@bongegumede

Жыл бұрын

Got you Lebo!! ❤️❤️

You had me whip around back to the gym because of this. Also those GAINS, sheesh 🔥🔥👏🏼

@bongegumede

Жыл бұрын

Tysm!! 🥹

Starting this today!! Thank you so much for the tips and walkthrough:)

I walked out the gym trembling THANK YOUU 💐💐

Bonge, love your channel girl!! Your comments is like so funny and spot-on and I can hear you in my head while working out! This is excellent, thank you and keep going ❤‍🔥

Thank you so so much for this video , I’ve been wanting to go to the gym for so long and just never knew where to start. This gave me an idea of where to begin!!!

Thank you for this video. I just started going to the gym and trying to tone my body but wasn’t too sure what type of exercises to do. This helped a lot. Had already been doing some of these exercises but will add in the other ones as well.

When I can't cause time or something's come up 95% I will drop n do a few minute workout right where I stand! And again before bed! Before I miss a day I wasn't trying to miss lol I been at the hospital with my mom 48hours n already workout 3times here! Just because I'm not home or at gym don't mean I can't get it in anywhere anytime! A while back i would workout through work when things r going slow and a lil bit on lunch! Cause it's always on my mind! Loved this video ✨💋🤌🏾🔥😤👑👑👑

Excciitteeddd ! Been waiting all day 😊

@bongegumede

Жыл бұрын

Thank you for being patient 🫶🏾🫶🏾❤️

Literally excited asf when you post you’re helping me get a fatty!!!

@bongegumede

Жыл бұрын

We’re getting thiiiick by all means mama!! ❤️

@Deletedded

Жыл бұрын

@@bongegumede ❤

This is the first video that really helped me!

I’m so happy I found you! You have explained everything so easily to me and compared to other KZread channels they didn’t explain it properly the way how it would easy for me to have a better understanding on tips and techniques in the gym and I appreciate you for that!!

Love that your background music included migos❤️ R.I.P Takeoff💓🕊

Greetings!👋🏾Great video. While I don’t have issues w/ depression or anxiety, I do deal with laterally torn meniscus in both knees from military service. This makes jump jacks, squats, etc not a feasible option-at least not right now. I say “not right now” ‘cuz I’ve been intentional about ‘mending’ them and getting them stronger and more supportive, as best I can with independent research, a keen mindset and doing certain exercises AND dry skin brushing! I need to feel supported!😂 Anyway, I mention all that to say, please consider creating a video for those of us with knee or lower back issues, please. Thank you lovely.🥰

I kept refreshing KZread every time waiting on you to post😭 yesssss!

@bongegumede

Жыл бұрын

Aww babes 🥹🥹🥹

the coolest human being evaaa 😮‍💨🔥!

@bongegumede

Жыл бұрын

🥹❤️

Headed to the gym right now! Thank you for thissssss!

I used to have so much fun with my old workout buddy. I met her at the gym and we always worked out together. I moved and we lost touch, I feel so anxious and alone in my new gym. This video helped me rebuild some of my courage 🫶

you the shit gurl!! I love your channel obvi, but let me say why, number 1 your personality is top tier easy to follow and you give gems every other sentence :) thank you for helping grow my muscles the correct way and empowering me through knowledge its quiet frankly the best gift to receive ever!

Loving the content, Bonge! Please, do a real time work out where we can follow along with you. Even just a 30 minute workout would be nice!!!

@bongegumede

Жыл бұрын

I’ll definitely do one soon 🤞🏾

Thank you sis I’ve never been to a gym before I see you showing me how to make without background people I’m so happy with your ideas and I’ll show the visit the gym to stick to my size I have a big upper body and my lower body is very smart thank you for sharing your idea I just saw your video today and I’m interested and I’m very happy to meet

Your videos are God sent thanks for sharing your knowledge /experience 🙏🏾

@bongegumede

Жыл бұрын

Always a pleasure babes❤️

hey, thank you so much for this video! im so confident to start in the gym again

Sis I LOVE you and this channel. I would be pretty complete if we were workout buddies❤️

Gym gives me so much anxiety that i joined for months but went just twice😢😅 Im trying to push myself, thanks for the video!

I really like listening to music but now I will be needing assistance because it’s my first day at the gym. Imagine coming in as a boss, with headsets on and then every after some minutes your requesting for assistance 😂

i neeeded this, i was thinking of going to the gym tonight! .. even tho i’m eating chips and drinking coke LMAO

@bongegumede

Жыл бұрын

🤣let’s go get that werkkkkk

My gym anxiety and self esteem is so bad I wear a mask 😮‍💨. So happy to hear ppl talk about this 🥲

@bongegumede

Жыл бұрын

I did that too for the longest time

Sis, my whole workout goes left if I don't have my music. That gym is nice!!!

@bongegumede

Жыл бұрын

Thank youuuu

i love you u are the best this motivates me so much

@bongegumede

Жыл бұрын

🥺❤️

how frequently are you supposed to up the intensity?? do you do more reps every few weeks or add heavier weights or both? Kind of Confued on that part. I love your vidoes by the way ❤

Here I was told that zoning out others in the gym was a bad idea because you can't hear how loud your slamming things. That is disturbs everyone's work out and was bad gym etiquette... I am new but that made sense to me.

Thank you so much Bonge for this. Your tiktok and youtube videos really inspire me to keep pushing. ❤

@bongegumede

Жыл бұрын

🥺❤️❤️

Your music choices are always 🔥🔥 & I love your videos. Glad I came across your channel

@bongegumede

Жыл бұрын

Thank youuuu

So easy to follow and affective!! Thank you!

i just started working out and i’ve been binge watching your channel lol, thank you for doing what you do ! 🤎

@bongegumede

Жыл бұрын

So proud of your for starting mama!!❤️

Thank you Bonge ❤

@bongegumede

Жыл бұрын

🫶🏾❤️

do you have a spotify playlist you workout to? love the music you have playing over your vids if it's anything similar to that!

@bongegumede

Жыл бұрын

I will put it all together and share the playlist 💕

@amandapatton404

Жыл бұрын

Thank youuuu❤ love your content, you’ve simplified an overwhelming /intimidating place so so grateful

Where can I find your workout playlist? I LOVE IT!!

Thank you so much just started gym ❤this will help me

Everybody is different. I’m 5 ft so with my short stubby legs and unhealthiness atm 4.0 is a regular jog while speed 5.0 is a run almost a sprint. I put it on 3.5 and incline a little and I’m forced to lightly jog already at that point so 4.0 or 5.0 is halfway sprinting for me.

loved it ! I subscribed to your channel. Thanks for your tips.

3:15 warmup 9:36 legs 12:00 legs 15:00 legs 19:17 legs 20:20 legs 22:46 legs 24:00 ?

I looooove your videos😣♥️

MY NEW WORK OUT VID I LOVE YOUUU

I’ve been contemplating starting gym but I have an anxiety of giving up and not know where to start 😢😢😂

Am crying ur so nice i love u and thank you for this cute and perfect video..ur sooo nice and pretty luv uuuuu

Ooooo omgggoshh lol just got back from the gym and did this workout! LOVED IT!!!

Definitely a new subscriber ❤️😊

Woohoo HAMSTRINGS!!!😤🔥🔥🔥🔥🔥💋🤌🏾✨🌝😎😄😄😁😁😁

Thanks a lot for this video. I learnt a lot, please can you make a video for exercises to do when you are trying to lose weight and also gain muscle

Thank you for this . 🌸

Thank you❤

I’m starting the gym really soon and I wanted to know is this a beginner friendly workout? Also I love how informative and inspirational it is❤️👏🏽

New subbie, I love your content 😊

I feel you I want to start a Pilates fitness journey tho by avoiding squats and lundges I don’t want my legs to be big especially not my quads tho. I like the gym however

Ty for sharing your knowledge with us

Wow! Wonderful tips . Well-explained and well-executed. Keep it up!!

I know I weren't the only one twerking during this video 🤦🏾‍♀️🤣

@Victoria-Vixen

Жыл бұрын

Girl same 🤚😭

@bongegumede

Жыл бұрын

🤣🤣I was too!

I have the same foot stance lol. When I placed my feet parallel it feels unnatural.

@bongegumede

Жыл бұрын

Yesssss

@ericheart1198

Жыл бұрын

@@bongegumede 😘

Been watching your videos and I'm so happy to have found your channel 😊 thanks for sharing your knowledge with us Bonge❤

Just recently came across your channel, subscribed within a second!! love your content,❤❤

@bongegumede

Жыл бұрын

I appreciate youuuu

Fav! ❤️

@bongegumede

Жыл бұрын

🫶🏾🫶🏾🥺

Hi I’m new to your channel! I was looking for workouts to help me at the gym and came across your page and these videos are so helpful! I just wanted to ask how heavy are your weights in this video?

Awwwww shit this music hitting hard..... I absolutely love these beats 🙏❤❤❤❤❤❤❤❤

Watching this while at the gym with my husband he know WTF he’s doing and Im pretending like your my gym sis rn 😭😭😭

Wow! Just found you and I'm impressed! Do you have an upper body training session 💪🏼

cant believe you're using the surround sound song a year before it blew up lol

@kiyokoshimizu8219

8 ай бұрын

Frrr lol everyone got it from her

Thank you girl!! This is the video I needed!! I haven’t even watched it yet but I’m ready lol

@bongegumede

Жыл бұрын

🥹🤎🙏🏾

Amazing your videos Bonge Gumede you did great job amazing your work out 🏋️‍♀️ super muscle 💪 strong team work also I do enjoy it and happy Monday & happy holidays you too enjoy your day weekend have fun with your family everybody who loves you too 👸🏾🎊🥳🥳🎉👏🙌🥹👼🏾👩🏾❤️❤️❤️

Hi 👋🏾 so how do you determine what routines you’ll do daily?

@bongegumede

Жыл бұрын

Hi!! I’m on a 8 week program at the moment and that’s how I know what I’m training ❤️

Thank you for these tips! What headphones do you have???

Love your headphones, may you please drop the link? Thank you 🙏🏾

In interested in knowing why you didn’t stretch first then warm up ?

How do I create a workout plan/program for myself? I’m 5’1, 125 lbs. I’ve been working out in my living room but I’m ready to get those gains in the gym. 🍑 Obsessed with your channel!

Hi! Love your videos! Question- do you do serious cardio, like HIIT, Tabata, or just have cardio days in general? Might have missed the video, but I noticed a lot of your workouts were anaerobic/strength. Just curious. Thanks!

@bongegumede

Жыл бұрын

I do have a video on that on the channel ❤️

This routine is the one!!! Just completed and giiiirrrllll that voiceover is not giving his intense this is 😂😂😂 thank you!

My knees hurt while doing some of these exercises that deal with squat, do I have bad knees 😢

Thank for this video ! Is it a full body workout ? Sorry if the question sound dumb, just want to be sure 😅

@bongegumede

Жыл бұрын

No it’s not dumb at all!! It’s a lowerbody workout 💕

@oliviasamey9948

Жыл бұрын

@@bongegumede oh ok ! Thank you 🙏