IF 🥺👉👈 WAS A WORKOUT, THIS WOULD BE IT
We get it, the gym can be a daunting place. The sounds of heavy weights that make the floor tremor & spotters spurring their pals onto new PBs can be pretty intimidating for a first timer (or second, third or even twentieth timers). But the benefits of working out far outweigh the butterflies in your stomach, which is why we’re all about finding options that make fitness accessible for everyone.
Sure, the endgame is to feel comfortable enough to call the squat rack a second home, but if the thought of handling equipment and navigating a crowded weight room is too much (not to mention everything else women have to put up with at the gym), why not try out shy girl leg day.
This workout uses minimal equipment, stays in the one space and allows you to steer clear of the free weights area (but still offers plenty of strength & fitness benefits). All you’ll need is a pair of dumbbells, and you’re all set! Check it out below
SIDE PLANK: 3 x 1:00
SET UP
Laying down on your side on a mat (optional), place your elbow directly below your shoulder with both legs out straight and your feet together. Lift your hips off the ground as high as you can and place your hand on your hip. This is your starting position.
Exercise Steps
1. Slowly lower your hips to the ground.
2. Lift your hips back up to the starting position.
3. Complete on one side before completing on the other.
TIPS
- Your hips should be inline with your shoulders and feet. Don't let them sink back.
- Keep your head and neck inline with the rest of your body looking forward.
- You can complete this movement on your knees, rather than your toes, to make the exercise easier.
GOBLET SQUATS: 4 x 10
SET UP
Hold the top of a dumbbell in a goblet position, with your palms facing up. Set your feet up roughly shoulder width apart with your toes slightly pointing out. Place your hands on your shoulders or on your hips. This is your starting position.
Exercise Steps
1. Lower yourself down by bending at the knees and flexing at the hips until your thighs are at least parallel with the floor.
2. Push through the floor to bring yourself back up to the starting position.
3. Repeat for reps or time.
TIPS
- Brace your core and keep your back straight throughout the movement.
- If you cannot get your thighs to parallel without your heels lifting off the ground, you may need to work on mobility through your ankles. Just go to your max depth without your heels lifting off the ground.
- Squeeze your glutes on the way back up to the starting position. Twist your feet into the ground outwards to aid with this.
- Keep your knees in line with your feet throughout the movement. Try to avoid them caving inwards. Screwing your feet into the ground will also help with this.
DB Deadlifts: 4 x 10
SET UP
Set the dumbbells up in front of you on the ground. Place your feet underneath each one and bend down to hold them in a regular grip. Push your hips up and back, creating tension on the hamstrings. Your hips should be above your knees.
Keep your head and neck inline as you roll your shoulders back and pick up the slack of the dumbbells, bracing through your whole body including your lats. This is the starting position
Exercise Steps
1.Once braced, push the floor away from you as you pull both dumbbells up your legs while keeping your arms straight.
2. Extend your hips and straighten your legs by engaging through your glutes, hamstrings and quads, reaching the lock out position.
3. Once the lock position has been reached, lower the weights back down your legs by hinging at the hips and then slightly bending at the knees.
4. Return the weight to the floor, reset and brace again before you begin another repetition.
TIPS
- Bracing before you lift is important for injury prevention.
- Keep the head and neck inline with the body at all times.
DB Single Leg Reverse Lunge: 3 x 12
SET UP
Holding the dumbbells down by your side, start in an upright position with your feet shoulder width apart and toes pointing forward. This is the starting position.
Exercise Steps
1. Lift one foot up (dominant side) and extend it back onto the ground for stability as you lower yourself down on your front leg (non-dominant side).
2. Lower yourself down until your back knee is just off the ground.
3. From this position, drive your front foot down into the ground and back bring your back foot into the starting position.
4. Complete for reps on one side before swapping legs and completing on the other.
TIPS
- Keep core engaged.
- Focus on squeezing your front leg’s glute muscles.
- Keep your torso upright with a straight back.
- Aim to keep ankles, hips and knees all inline during the movement.
- An alternative position is to hold the dumbbells up by your shoulders in a front rack position.
- You may also use kettlebells for this exercise if equipment is limited.
DB Glute Bridge: 3 x 12
SET UP
Lay down on your back on a mat (optional) with your knees bent and feet firmly planted on the ground a little wider than hip width apart. Hold the dumbbell on your hips with your elbows down by your side. This is your starting position.
Exercise Steps
1. Drive your feet straight into the ground as you lift your hips up, focusing on squeezing your glutes.
2. Control back down to the floor in a controlled manner.
3. Complete for reps or time.
TIPS
- Try to stack your ribs over your pelvis.
- Avoid arching your lower back.
- If you are feeling your quads contract, make sure you are pushing your feet straight down into the ground and not away from you.
- Aim to keep your knees out inline with your feet and avoid them caving in.
- If a dumbbell is unavailable, you can use other pieces of equipment such as a kettlebell, small barbell, or medicine ball.
- Try adding a resistance band around your lower thighs for extra resistance.
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