Gymtimidation is real. Whether you’re a beginner at the gym, are coming back after time off, or simply don’t feel like being around people, having a hack to tackle gymtimidation is helpful!
That’s why we are introducing the “confidence corner!”
What is a confidence corner, you may ask?
Great question! A confidence corner is a low-traffic, quieter area of the gym where any beginner at the gym, injury recoverer, or anti-social club member, can feel safe and confident as they move through their workout.
How to Find Your Confidence Corner!
First things first, take a lap.
Whether you’re a beginner at the gym or a beginner at this gym, a lot can be learned from simply taking a lap around the space to see what areas are busiest, how the gym is laid out, and what equipment you have available to you.
Now, on your own you’d have to select six exercises and use them to create three supersets.
But today, we’ve created a confidence corner workout that any beginner at the gym can crush confidently!
The Confidence Corner Workout
Take a second and peruse this workout. Based on your strength level, grab yourself the appropriate 2-3 sets of dumbbells needed and either a bench, step, or box.
Squat 3×10
Perform these squats with bodyweight, a goblet hold with one dumbbell, or hold one dumbbell on each shoulder.
Perform three sets of ten reps (remember to keep your chest lifted and core engaged!)
Then, move on to incline push-ups without resting!
Incline Push-up 3x 8-10
Placing your hands on the edge of a bench or block, set yourself up into a push-up position.
**Tip for beginners at the gym: the farther apart your feet are, the easier these push-ups will be!**
Keep your shoulders down, away from your ears and brace your core.
Perform 8-10 strong reps per set depending on your strength.
Rest 60 for seconds, then return to squats and perform the super set all over again!
Reverse Lunge 3x 8/leg
For this exercise, perform with bodyweight or with weights depending on level of challenge needed.
Start with your feet hip width apart. Step straight backwards with one leg and lower into a lunge position. Remember, this is a lunge – not a curtsey. Imagine your feet are on railroad tracks to keep those knees parallel!
Perform eight reps on each leg before moving on to shoulder presses!
Shoulder Press 3x 12
Sit on your bench or box for this exercise. If using a bench, configure it so your back has support.
Lift your weights up to your shoulders. Pull your elbows forward so they are at a 45-degree angle from your shoulder joint.
From here, press your weights straight up to the ceiling.
Slowly lower the weights down until your elbows are just below your armpits.
Repeat for 12 reps, then, rest 60 seconds before returning to reverse lunges.
Dumbbell Row 3x 15
If you’re a beginner to the gym, this super superset is going to make you feel invincible!
Start by setting up with your weights in hand and feet hip width apart. Soften your knees so they have a soft bend in them.
Slowly push your hips backward, letting your body lean forward. Don’t arch your lower back, rather, engage your lower abdominals imagining your lower ribs and hip bones are pulling toward each other.
Now, pull the weights up toward your pockets. This will keep the resistance working the right muscles and avoid over taxing your neck!
Slowly return the weights down to the starting position by straightening your arms.
Perform 15 reps, then move on to deadlifts!
Deadlift 3×15
Keeping your feet and knees in the same position rotate the weights so your palms are facing toward you.
Next, push your hips backward, letting the weights skim your shins. Go as low as possible without bending your knees further or releasing your lower back.
Push your hips forward to return to the starting position.
**Check this form video for deadlift beginners or beginners to the gym!**
Perform 15 reps then immediately move on to plank exhales!
Plank 3x 5 exhales
For the plank exhales you can choose to set up your plank position on your forearms or on your hands!
Either way, lengthen your neck by pushing out of the floor and letting your shoulder blades flow down your back.
Next, imaging your hips and lower ribs are pulling together, instantly activating your core.
Hold this position as you slowly inhale and exhale five times.
Once complete, rest for 60 seconds and return to dumbbell rows to start the superset over again!
Wrapping it Up
That’s it, the perfect workout to give any beginner at the gym a full workout in their own little corner of confidence!
Remember, everyone- let me say that again- EVERYONE deserves to take up space in the gym. I hope this workout paired with your won little “space” gives you the confidence to believe that!
Want more workouts and training tips? Check out these blogs: Are Crunches Killing Your Core? The Core Strength Secret, Full Body Thirty Minute Workout (aka perfection!), Training Tip Tuesday: Mixed Grip Deadlift