Just starting out your fitness journey and feeling insecure at the gym? Don’t worry, I’m back with another shy girl workout – leg day edition💪🏽
Shy girl workout = using only one area of the gym
Level: beginner ⭐️
What you need: dumbbells (db)
⏰: 40-60 mins
1️⃣ goblet squat
• hold the db at the top part (see picture)
• squeeze your armpits so you don’t bend forward too much
• push your bum just slightly and squat – as if you’re about to sit down
• stand back up, squeezing your glutes isn’t necessary
💡 squats are a killer quads exercise!!
2️⃣ Romanian deadlift
• push your bum back while maintaining a straight back
• have the weights close to you
• tip for beginners: stand two feet away from a wall and push your bum back. This will help with form.
I have a separate post solely about this exercise, with videos to guide. Do check it out here!
💡the best compound exercise for glutes, hamstrings, quads and even back
3️⃣ Glute Bridges
• yay we get to lie down
• have the weights on your hip
• push your hip up and squeeze your glutes at the top
• superset with weightless glute bridges. What does this mean? E.g: do 8 weighted glute bridges and almost immediately do 5 weightless glute bridges. This is 1 set. You’ll need to do 3 sets of this!!
💡 best movement for a rounder, firm booty. Trust me 😉
4️⃣ Good Mornings
• hold the db at the top of your back
• push your bum back while maintaining a straight back
💡 good for practicing hip hinges (one movement that’s used in a lot of exercises!)
5️⃣ Reverse lunges
• have the weights at the side of your body
• your body leans forward just slightly
• bend your back foot
• when going back up, push thru your front foot!!
• do both legs 😭
End your workout with cardio! I usually do 3 sets of kettlebell swings or you can opt for the stairmaster or just some light walking on the treadmill!
Do rest between your sets for 1-2 minutes.
With the cardio, this leg day should be about 40-60 minutes.
💡 do take videos of your form so you can see how to improve yourself
