Not everyone is keen on working out at their local gym – that’s a fact! The truth is, many people are shy and prefer training in private and in the comfort of their homes. However, not everyone knows where to start, as it is not uncommon for beginners to think that they can only attain their fitness and performance goals from hitting the gym and training on weights.
Nevertheless, if you are a newbie reading this post and you feel intimidated by other gym goers while at your local gym, then you are at the right place, as in this article, we will explain what shy girl workouts are all about. We will also drop a sample that you can adopt right now and get started on your fitness journey.
What are Shy Girl Workouts for Newbies?
Have you ever heard of gymtimidation? This is a made up word that combines gym and intimidation. It basically summarizes what many people feel when they walk into a gym for the first time where you are uncomfortable performing your own workout routine because of a fear of scrutiny, condemnation, and downright humiliation from other more experienced fitness enthusiasts and bodybuilders sharing the gym.
While many bodybuilders are friendly, cooperative and a genuine source for mentorship, there are always a select few that could be nasty towards other people, especially newbies or those they perceive as physically inferior.
And even if you are not bullied by a more experienced gym buddy, it is still not a surprise if you don’t feel comfortable around muscle bulging hulks wanting to use the different gym equipment after you.
So in this scenario, it might be better for you to opt for training under a more comfortable surrounding with a home workout routine.
This is where shy girl workouts might come in handy.
If you are active on social media platforms like TikTok, you might already be familiar with this simple workout plan that requires no exposure to any standard or advanced bodybuilding equipment and can be done right in the comfort of your own home. This beginner workout routine is designed to help you build your self-confidence without feeling like the whole world is watching your progress.
With shy girl workouts you will train your entire body with emphasis on performing truly fundamental bodyweight exercises or low-equipment workouts to build up your muscle mass, stamina and strength.
The popularity of shy girl workouts is rising by the day, especially on social media and one can only attribute this sudden rise to the COVID pandemic a few years back when everyone was forced to train at home and so this confidence building fitness routine gained a massive following for its inclusivity, accessibility, and simplicity. As a matter of fact, it is still one of the most popular TikTok fitness trends today with the hashtag – #shygirlworkout.
The Bodybuilding Benefits of a Home Fitness for Beginners Routine
There are several benefits that you can gain from running a shy girl workout from home. As mentioned earlier, home fitness workouts can help you to build your self-esteem, as you get to perform muscle, strength and stamina building exercises without the judgemental eyes of strangers.
You also get to train at your own pace, as you are not sharing equipment with numerous people under a strict timeline. While this article may appear to place an emphasis on training at home, it must be said that shy girl workouts do not have to be restricted only to your place of abode.
You can actually perform confidence building fitness workout routines just about anywhere including your office space if you are comfortable with it.
This makes shy girl workouts a highly adaptable and flexible fitness routine to follow.
What’s more, there is no demographic limitation to this fitness plan, as people of all races, ages, and gender are more than welcome to try it out.
Indeed the all-inclusive nature of shy girl workouts is what makes it a real attraction to all people on a global scale.
In addition to this, as a low equipment training routine, you don’t have to worry about investing in costly gym equipment that can leave a deep hole in your pocket.
Your ability to effectively train at home for muscle mass, stamina, and strength gains is simply ideal and massively convenient for most people.
A Simple Beginner Workout Routine to Try Out at Home!
Okay, so now that you know what a shy girl workout is all about including some of the benefits that it offers, you might be eager to know what home workout routine you can adopt today.
Well, we have put together a simple workout plan for any newbie looking to get started with minimal equipment. This home workout plan takes into consideration possible time constraints due to home or work related obligations. To this end, the sample training routine below will take just 20 minutes of your time.
5 Minutes Warm-Up
You start off with an activation and warmup routine that should take up 5 minutes of your time. It is important to stretch out your limbs and warm up your body before you perform any major exercise in order to have your body warmed up and to avoid muscle injuries during your main training.
You can try out dynamic stretching, arm circles and even marching in place warm-ups to get blood pumping through your muscles and your heart racing.
10 Minutes Circuit
A circuit is a training session consisting of a number and variety of exercises that target your upper, lower or full body in one session. In this circuit, you can aim to perform four (4) different exercises that give you a full body workout.
Bodyweight Squats
Perform 2 sets of 15 reps of bodyweight squats to train your core consisting of your erector spinae muscles and obliques. Bodyweight squats also help to work your upper body and lower body particularly your adductors, calves, glutes, and hamstrings. Bodyweight squats will improve your posture, balance, flexibility, and strength while burning calories at the same time.
You can do bodyweight squats at home today by simply standing straight up with your feet spread about a hip-width from each other. You then lower yourself from the hips bending your knees as you do.
As you bend your knees, halt as soon as you notice that your thighs are at a parallel angle to the ground. It is at this point that you return to the starting position and repeat the squat.
Glute Bridges
You should perform 2 sets of 15 reps to build your lower body including your calves, core, hamstrings and of course glutes. To successfully carry out glute bridges you need to lay your back flat on the ground with your arms also flat on either side of your body with the palms of your hands touching the ground and close to the heels of your feet.
Your legs will be bent with your knees facing up while your back is still flat on the ground. While in this posture, you need to lift your hips up while squeezing your abs in the process.
Leave your upper back, arms and hands flat on the floor as you lift your hips. Your feet will also be firmly grounded as you also tighten your glutes with the lifting of your hips.
Seated Leg Raises
With seated leg raises you get to work your quadriceps, core, lower back and hips. You should do 2 sets of 12 reps of this exercise.
To perform seated leg raises, you need to sit down, extend both your arms and legs with your arms to the side and your legs straight forward. Keep your back straight and raise a single leg as high as possible without you bending your back.
Standing Side Leg Lifts
Perform 2 sets of 12 reps of standing side leg lifts to train your hip flexors, quadriceps and core to improve balance, posture, hip mobility and core strength.
To perform this exercise, start by standing on just one leg while holding onto something for support and lifting your other leg to the side and keeping your toes forward. Try to hold the lifted leg for up to 10 seconds.
5 Minute Cool Down Period
Once you are done with your circuit, you then start the cool down phase where you gently condition your body to a state of rest after the intense workout by performing stretching exercises that are primarily focused on the muscles of your arms, hips and legs. Do these stretching exercises for 5 minutes.
Conclusion
So if you are new to the exciting world of fitness and you don’t want to spend time at a gym closest to you, it’s no problem, as you can conveniently take up shy girl workouts as a viable alternative.
However, to avoid getting bored from a monotonous routine, you can mix-up your exercises and vary them appropriately as you see fit. But more importantly, try to get as much fun out of your routines, as this is what would keep you motivated to be consistent.
If you need more information about fitness for beginners, you can reach out to an IFBB PRO for free coaching today.
