The Full Body ‘Shy Girl’ Workout For Gym Beginners!

This post contains a gym-based full-body beginner workout. It can be completed in one spot, so you can build confidence without having the pressure of walking around the gym!

In this post you’ll discover:

🏃🏼‍♀️ What a ‘shy girl’ is workout and how it can help

💪 A complete beginner’s full-body workout

💦 How often you should work out as a beginner

🏆 Tips for starting your fitness journey

**Update: After seeing how much you guys all loved this ‘Shy Girl’ full body workout, I’ve created a new ‘Shy Girl’ lower body plan. Remember to go check it out after saving this one- they’re both free after all!

When you’re starting on your fitness journey, the gym can be an intimidating place. Many gym-goers admit that they have at some point experienced anxiety at the gym, especially when it is a new and unfamiliar place.

This phenomenon is sometimes referred to as ‘gymtimidation’.

Working as a personal trainer reminded me just how nerve-wracking the gym can be for a new beginner. Many of my clients would express their nerves and feel self-conscious when stepping out onto the floor for the first time.

However, there is good news.

There are SO MANY ways you can build confidence and ease these anxious feelings at the gym. This is where I can help you!

This post will introduce you to the concept of a ‘Shy Girl Workout’, a beginner-friendly workout designed BY ME to be performed in just one spot in the gym. This means you can start your fitness journey strong with an effective workout, without stressing about navigating the gym. By using this shy girl workout, you will also gradually become more comfortable in a gym environment so you can become a confident gym bunny in no time at all!

So if you’re looking for a straightforward yet worthwhile beginner full-body workout, this post is for you!

First, let’s start by understanding what gym anxiety is.

Gym anxiety is a form of fear that arises when you enter and train at the gym. It is usually caused by excessive anxiety-provoking thoughts such as feeling uncomfortable in an unknown environment, thinking everyone is watching them, or becoming overwhelmed with confusion about how to exercise.

A beginner-friendly full-body workout tailored to minimise the impact on your gym anxiety is one of the best solutions!

I also have a blog post talking specifically about 12 useful strategies to reduce ‘gymtimidation‘, I’d recommend checking it out after reading this post!

I would use this method of working out in one location with my clients who were notably nervous at the gym- it had great results. Not only did my clients report that they dreaded entering the gym a lot less, but I would also see their personalities shine once they became more confident!

Working out in one spot of the gym dramatically reduces how intimidating the environment is. Over time, you’ll become used to being in the gym and observing where certain machines and equipment are.

Not to mention you’ll also notice how everyone is focusing on themselves and not looking at you!

For this workout, you’ll only need a couple of pieces of equipment that are easy to come by: a pair of lightweight dumbbells (2.5kg-5kg) and an exercise mat. This routine is designed this way after thoughtful consideration because using minimal equipment will also help reduce the anxiety of working out in the gym.

By being able to focus on your workout instead of the environment, you can practice good form and technique straight away, giving you an advantageous headstart in your fitness journey!

First of all, find yourself an empty spot in the gym that is not directly in front of any machines. This is where you’ll be working out. This space doesn’t need to be huge but enough for you to move around easily within.

Other gym-goers will respect your space once you’re there so you don’t need to worry about getting in anyone’s way. After all, the gym is there to be shared!

Here’s a beautiful image of the workout you can save for later. Detailed instructions for performing each exercise are included below! I hope you enjoy ❤️

Warming up your muscles and joints is crucial for preparing your body for exercise. It also minimises the likelihood of any injuries occurring, helping you to stay on track with your workout routine!

Since this is a beginner workout, we’ll use beginner-friendly warm-up exercises. Besides, there’s no point getting confused and overwhelmed this early on! The warm-up is as follows:

1. Heart-raising activity: this is important for warming your muscles and slightly elevating your heart rate!

• 1 minute of starjumps
• 30 seconds of high knees
• 1 minute jogging on the spot

Repeat this sequence twice with a 1 min rest after you’ve completed the entire round of all 3 exercises.

2. Dynamic stretches: this is when you’re moving while stretching.

• 1 minute of arm circles (30s forward and 30s backward)

Instructions: Stand with your feet shoulder-width apart and extend your arms out to the side at shoulder height. Make small circles with your arms rotating forwards, then gradually increase the size of the circles until 30 seconds have passed. Then repeat this movement with the arms circling backwards for another 30 seconds.

Benefits: This helps to loosen up the shoulder joints and warm your upper body.

• 1 minute of leg swings (30 seconds per leg)

Instructions: Stand next to a wall or hold onto a sturdy surface to help you balance. Standing on one foot, begin swinging your leg forward and backward while keeping your torso upright. Continue this movement for 30 seconds, then swap legs and repeat these instructions.

Benefits: This movement helps to warm up your hip joints and leg muscles.

• 10 bodyweight squats

Instructions: Standing with your feet shoulder-width apart, toes slightly turned out, and torso upright. Lower your body by bending your knees and pushing your hips slightly backward. It can help to imagine you’re going to sit on a chair. Ensure your knees bend in the same direction that your toes are pointing. Squat until you are roughly 90 degrees to the ground, and then straighten your legs to return to the starting position. Repeat this 9 more times.

Benefits: Activates your leg muscles and further warms your lower body. This is also a great way to practice your technique and get used to the squat exercise.

Now you’re nice and warm, let’s begin the main portion of this full-body beginner workout!

This workout includes 8 different exercises, all targeting and strengthening various muscles in the body. The only equipment you need is an exercise mat and a pair of light dumbbells (2.5kg-5kg).

Exercise 1: Goblet squats holding one dumbbell (10-15 reps | 3 sets | 1-minute rest between sets)

Instructions: Repeat the form used for bodyweight squats in the warm-up, stand with your feet shoulder-width apart with your toes slightly pointed out. Hold a dumbbell in the palm of both your hands, keep your torso upright, and pull your belly button toward your spine. Then lower your body by pushing your hips back and bending your knees. Once you’ve lowered your bottom to around hip height, straighten your legs to your starting position. Repeat for the required repetitions and sets.

Targetted muscles: Quadriceps, glutes, hamstrings, and calves.

Exercise 2: Push-ups/ kneeling push-ups (8-10 reps | 3 sets | 1-minute rest between sets)

Instructions: Place your hands slightly wider than shoulder width on the mat and bring yourself up onto your toes so you’re in a high-plank position. Your hands should be in line with your chest. Lower your body to the ground by bending your elbows, keeping your body in a straight line from your head to your heels (pulling your belly button toward your spine helps keep your core strong). Once your body is close to touching the floor, push through your palms to bring your body up to return to your starting position. If this is too difficult at first, you can place your knees on the ground during the movement while following the same protocols. Repeat for the required repetitions and sets.

Targetted muscles: Chest, triceps, shoulders, core.

Exercise 3: Bent over dumbbell rows (10-12 repetitions | 3 sets | 45 seconds rest between sets)

Instructions: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Push your bottom backward and bend your knees slightly to make your upper body lean slightly forward. Keep your back straight and hold the dumbbells outstretched towards the ground. Then pull these dumbbells towards your ribcage, squeezing your shoulder blades together. Hold this position for 2 seconds and then lower the dumbbells back to the starting position. Repeat for the required repetitions and sets.

Targetted muscles: Upper back, latissimus dorsi, biceps.

Exercise 4: Static lunges holding both dumbbells (10-12 repetitions per leg | 3 sets | 1 minute rest between sets)

Instructions: Hold a dumbbell in each hand with your feet together and then take a step forward with your left leg. Lower your body until both legs are around 90-degree angles, keeping most of your weight in the front leg. Push through your front heel to return to the starting position. Once you have completed 10-12 repetitions on this leg, swap over so that your right leg is forward and repeat for required reps and sets.

Targetted muscles: Quadriceps, hamstrings, glutes, calves.

Exercise 5: Dumbbell shoulder press (10-15 repetitions | 3 sets | 1-minute rest between sets)

Instructions: Stand with your feet shoulder-width apart, with a dumbbell in each hand. Your torso should be upright and pull in your belly button to help with stability. Bring the dumbbells up in line with your shoulders and then push them upwards above the head until your arms are fully extended. Then with control, lower them until you are back at your starting position. Stay looking forward when performing this movement. Repeat for the required repetitions and sets.

Targetted muscles: Shoulders, triceps, core.

Exercise 6: Glute bridge (12-15 repetitions | 3 sets | 45 seconds rest between sets)

Instructions: Lying on your back using the exercise mat, bend your knees and keep your feet flat and hip-width apart on the floor. Lift your hips toward the ceiling by squeezing your glutes and pushing with your heels. Only your upper back, head, and feet will remain touching the floor. Hold this position at the top for 3 seconds, keeping your glutes squeezed, and then slowly relax and bring your hips down to the starting position. Repeat for the required repetitions and sets.

Advanced work: keep hold of a dumbbell on your pelvis while performing the glute bridge to make them burn more! 🔥

Targetted muscles: Glutes, hamstrings, and lower back.

Exercise 7: Dumbbell bicep curls (10-12 repetitions | 3 sets | 45 seconds between sets)

Instructions: Stand with your feet shoulder-width apart, with each hand at your side holding a dumbbell and palms facing forward. Keeping your elbows fixed in place, bend at the elbow to bring both dumbbells towards your shoulders. Slowly lower the dumbbells for a count of 3 back to the starting position. Repeat for the required repetitions and sets.

Targetted muscles: biceps.

Exercise 8: Bodyweight plank (Holding the plank for 30-60 seconds at a time | 2 sets | 1 minute)

Instructions: Start in a forearm plank position, with your body in a straight line from the head to the toes, and pull your belly button toward your spine. Hold this position for 30-60 seconds, then relax and repeat for one more time after a minute’s rest.

Targetted muscles: Core, and shoulders.

Congratulations, you’ve completed the beginner full-body Shy Girl Workout!

Now it’s time for a quick cool down before you leave the gym! Completing a cool-down is essential to allow your heart rate to return to a steady pace and help your muscles recover.

You’ll complete 4 stretches to cover all the muscles you just worked. Hold each of these for 20-30 seconds.

Here are your cool-down stretches:

• Cross-body shoulder stretch (targets the shoulders and upper back)

Instructions: Stand or sit with your back straight. Extend your left arm across your body at shoulder height. Use your right hand to gently press your arm even closer to your chest. When you feel a gentle stretch, hold this for 20-30 seconds. Repeat on the other side.

• Standing hamstring stretch (touching toes) (targets the hamstrings and lower back)

Instructions: Stand with your feet hip-width apart. Gentle bend forward, slightly bending your knees if necessary to try and touch your toes. Hold this position for 20-30 seconds where it is comfortable but is also giving a decent stretch.

• Standing quadriceps stretch (targets the quadriceps and hip flexors)

Instructions: Stand tall and hold onto a wall or other steady surface for balance. Bend your left knee to bring your heel toward your glutes, keeping your knees together. Hold for 20-30 seconds then repeat on the other side.

• Cobra stretch (targets the abdominals and lower back)

Instructions: Lie on your front on top of an exercise mat, with your legs extended and the tops of your feet touching the floor. Placing your hands under your shoulders, push from your palms to lift the upper body, trying to keep your hips on the ground. Lift until you feel a comfortable stretch and hold for 20-30 seconds. Then relax and gradually bring your entire body flat onto the mat.

Truthfully, there isn’t a straightforward answer. Many factors such as your existing fitness levels, current health, and time you have spare all influence how many times a week you can work out.

In general, however, I would advise trying to exercise 3 times a week in the beginning.

This may be surprisingly low for some, however, there are a few reasons why I say this.

When starting out on your fitness journey it’s easy to go into the first few weeks guns blazing and work out 6 days a week. However, this can be extremely unsustainable in the long term and may cause you to burn out.

Exercising 3 times a week is enough to develop healthy, long-term habits for working out, while also allowing your muscles the necessary time to rest.

Additionally, life is busy.

It can be difficult and in all honesty totally unrealistic to set the goal of training 5/6 times a week. Say you have a week where you just have the time to get 3 workouts in, this may cause you to skip the gym completely since ‘there’s not much point’ if you can’t work out every day. This may lead to a loss of motivation to exercise since you start to allow yourself to break the habit.

This is not an all-or-nothing approach to fitness.

Therefore, planning to work out 3 times a week is perfect when you’re just starting out!

YES, absolutely!

If you want to do this workout 3 times a week while developing the habit of training then that is completely fine.

This workout targets many different muscles in the body, meaning you’ll still be developing your strength all over your body by repeating this single workout.

However, over time I would advise increasing your weight, reps, or even sets to ensure your muscles continue to become stronger and avoid plateauing.

I’m also going to create a ‘Shy Girl Workout Series’ off the back of this post. This will involve new and exciting workouts that target different areas body areas. If this is something that would interest you, please leave a comment sharing which ‘Shy Girl’ workout you would like or simply put a ‘💪’ emoji in the comment section below! Thank you ❤️

No matter who you are, walking into a gym for the first time is a nerve-wracking experience. I remember feeling confused (yet excited) by all the crazy-looking machines and huge weighted plates.

I promise this confusion doesn’t last long, especially if you follow informative workout guides!

Learning good technique is the key to building your confidence at the gym and if you can find a friend to go to the gym with that’s even better!

I have an entire post dedicated to overcoming gym anxiety which provides 12 genius ideas to reduce your apprehension before entering this environment. You can check it out below!

The first few weeks are the most important time if you’re serious about achieving your fitness goals. During this period, you must develop a habit of working out consistently and showing up for the days you planned to train, even if some days you don’t feel like it!

This is about building your ability to be self-disciplined to live a healthier and happier lifestyle.

When I don’t feel motivated to work out, I find it useful to remind myself of how good I’ll feel after the session.

Again, I have another detailed post that delivers tips and tricks to stay committed to your workout regime so that you can smash those fitness goals!

To give a short recap of using this ‘shy girl’ gym-based full-body beginner workout, you will:

• Have time to become used to a gym setting without throwing you straight into the deep end (helping to reduce gym anxiety)
• Be able to stay in one location so you feel less self-conscious and can focus on your workout
• Learn good technique and form that builds strong foundations for a sustainable long-term fitness journey
• Use minimal equipment so you’re not overwhelmed by complicated machinery from the get-go!

Give this full-body ‘shy girl’ workout a go and watch your confidence in the gym gradually increase over time.

Remember everyone starts something new as a beginner and there’s no reason for why you should compare yourself to those who have trained for 10+ years… it doesn’t make sense!

The only competition is yourself. By pushing yourself a little more each week, these small efforts will accumulate into a new and fitter you!

“I push myself to be the best I can be. I don’t worry about what other people are doing, and I don’t think about things I can’t control.”

Annika Sorenstam

I would love to hear about your own experience with gym anxiety and how you have/ are working to overcome this. Don’t hesitate to leave a comment below to share your own experience and any useful tips you may have!

If you enjoyed this post, I would appreciate you saving or sharing this with anyone who might benefit! Thank you for reading ❤️

This post introduces you to the concept of a ‘shy girl’ gym-based full-body beginner workout. Don’t forget to save the workout for later!

You may also like:

• The Lower Body ‘Shy Girl’ Workout For Beginners At The Gym
• The Ultimate 30-Day Workout Challenge For Women (Free!)
• How To Get Over Gym Anxiety and Achieve Your Fitness Goals 2024
• 12 Tips for Getting Back Into Your Exercise Routine – 2024
• How To Get Your First Ever Pull Up (Programme Included!)