440 followers

Follow

Follow

Follow

1/4

17 saved

348

10

Shy girl work out 🥺👉🏼👈🏼

I forgot to add, I only rest 30 secs- 1min in between sets! This is meant to be a fast-paced workout.

Ngl, I hate spending more than an hour at the gym. I go after work and it’s incredibly crowded. So I do 50-minute circuits every time I go. It takes me 18-22 minutes to do the actual workout (no sauna)

My booty is slowlyyy getting there lol.

#lemon8diarychallenge #for my workout girlies only #shygirlworkout #workout 🏋️ #summerbod #Lemon8Diary

2024/6/29 Edited to

Are you a shy girl who wants to make the most of your gym time? Then this 50-minute workout is for you! The routine includes a warm-up followed by a glute circuit designed to shape and strengthen your lower body. Key exercises such as weighted hip thrusts, single leg Romanian deadlifts (RDLs), and reverse lunges target the glutes effectively. Aim for four sets of each exercise with 10 reps for a well-rounded session. Remember, short rest intervals of just 30 seconds to 1 minute between sets keep your heart rate up, turning your workout into a high-intensity session that doesn’t require hours at the gym. For maximum benefit, include a sauna session before and after working out to help warm up and cool down your muscles efficiently. This routine is especially beneficial during summer when a toned physique is desired. If you're looking for a supportive community, check out the #shygirlworkout and #lemon8diarychallenge hashtags for more inspiration and tips from like-minded individuals.

Related posts

A person in a pink top and black underwear takes a mirror selfie, showcasing a slim physique. The text overlay reads "Shy girl workout Routines" with sparkling accents, and a kettlebell icon is in the bottom right.

A person in a white sports bra and black leggings lies on a yoga mat, taking a mirror selfie in a gym with large windows. The text lists a "Slimmer thighs" workout routine.

A person in a white sports bra and gray shorts stands sideways, taking a mirror selfie in a gym next to a dumbbell rack. The text outlines an "Abs" workout routine.

Shy Girl Workout Routines

#homeworkout #lemon8challenge you are perfect the way you are these #workouts are just here in case you want to try them!! You are #perfect ! #workoutfitideas #hotgirlworkout #workoutaesthetic #summerbod #bodytransformation #healthylifestyle2024 these workouts are just for fun

15.9K likes

shy girl (aka dumbbell) ab workout

shy girl (aka dumbbell only) ab/swipe workout 🫶🏻 #absworkout #dumbbellworkout #shygirlworkout #coreworkout #abworkout

2605 likes

A blonde woman in gym attire takes a mirror selfie, asking "Wanna start gym but don't know where to start?" The image is set in what appears to be a gym changing room or bathroom.

A blonde woman in a black top and grey leggings takes a mirror selfie, stating "Dw I got you 😉". She is in a gym setting with a red bench and coat hooks visible.

A text-based image displaying a "SHY GIRL WORKOUT PLAN (4 Day)" that is beginner-friendly, outlining Day 1: Leg Day (Glute Focused), Day 2: Push, Day 3: Legs (full lower body), and Day 4: Pull.

Shy girl workout plans(4 days)

#fypシ #gym #gymgirl #shygirlworkout #fullbodyworkout

1503 likes

Shy Girl Leg Day🥰💜

Shy girls deserve to get thicc too!! This is my go to leg day when I’m at a new gym or just wanting to be in my own little corner (everybody has those days!!) Can y’all tell by now that I LOVE a drop set🤭🤭 my legs were SHAKING after this workout. Like I was struggling to make it up the stairs a

3594 likes

Shy Girl Workouts 🍋💋

hii my lovelies!! as someone who loves to workout, here’s some workouts are definitely recommend, specially, the last one! That’s my favorite one and it has a lot of results that you guys need to try 😍😎🥰😝 thanks for stopping by! 🌺 tags 🍰🤍: #workout #lemon8challenge #homeworkout #summe

10.2K likes

dumbbell ‘shy girl’ arm workout 🌸

shy girl arm workout w/ muscles used visuals 🫶🏻 (‘shy girl' just means that it's dumbbell only & can be done at home or in one spot of the gym!) the workout: ✨Arnold press (or a regular shoulder press if you prefer) ✨overhead tricep extensions (try to keep elbows tucked in &

9204 likes

shy girl dumbbell ab workout 🫶🏻

ab/core workout you can do at the gym or at home with just dumbbells or kettlebells! wearing all DFYNE — dc: KELS #abworkout #absstrength #abworkoutsfromhome #dumbbellonlyworkout #shygirlworkout

2302 likes

A woman in black workout attire demonstrates a pose in a gym, with text overlay indicating a "Shy Girl Hammies & Glute Workout" that can be done in one spot using a squat rack.

A split image shows a woman performing Barbell RDLs in a gym, demonstrating the starting and bent-over positions, with instructions for sets and reps.

A woman performs an Elevated Reverse Lunge in a squat rack, with a barbell on her shoulders and one foot elevated on a weight plate, showing the exercise technique.

Shy Girl Hamstrings and Glute Workout

A workout that can be done in one spot, 45 min and minimal equipment. Lately I’ve been super busy and have a small window between 2:45pm-3:45pm to workout, so I have to be as efficient with my time and workouts as I can. This is a quote on quote “shy girl” workout but it’s also for those who

2359 likes

Shy Girl Gym Workout🫀✨

🌸 Not All Strength Is Loud. This One's For The Girls Who Prefer The Quiet Grind, The Ones Who Feel A Little Shy But Know They’re Capable Of Greatness. 💪✨ Step Out Of Your Comfort Zone One Rep At A Time, Because Confidence Starts Here. Let’s Get Stronger Together, At Your Own Pace. 💕 #ShyGi

3343 likes

A person holding an open notebook over their face, with the title 'Side Hustles For Shy Girlies' and illustrations of money and a 'swipe' arrow. The notebook has 'NOTES' written on it.

A screenshot of a font marketplace displaying various fonts like 'Voyager' and 'Harlem Brush'. The text 'Design & Sell Fonts' is at the top, with a description about creating and licensing fonts online.

A screenshot of Spotify showing various playlists like 'RapCaviar' and 'Hot Country'. The text 'Spotify Playlist Curation' is at the top, with a description about making money by curating playlists.

Side Hustles For Shy Girlies

If you’re a shy girly like me, these side hustles are probably perfect for you🥰 ✅ Design Fonts ✅ Spotify Playlist Curation ✅ Shopify Setup ✅ Sell Books ✅ Write Content Follow for more finance and digital income tips ✨ #sidehustles #sidehustleideas #sidehustlesforbeginners #makem

4167 likes

Dumbbell Only Legs | Shy Girl Friendly Workout🤭💪🏾

Whether you're new to the gym and a bit shy to workout in the weights section or only have 30 minutes to get in a quick workout, this is a great go-to! I was in and out of the gym in about 45 minutes. Step 1: You're going to want to grab a set of dumbbells that will be challenging to use

322 likes

A woman in a brown sports bra and black leggings crouches on a gym floor, facing away, looking over her shoulder. Text overlay reads "SHY GIRL WORKOUT back & biceps" and "full details in caption," indicating a workout guide.

Two images show a woman demonstrating a single arm row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell from an extended arm position to her waist. Text indicates "2 sets of 6-10 per arm."

Two images show a woman demonstrating a single arm wide row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell up with her elbow flared out. Text indicates "2 sets of 6-10 per arm."

Back & biceps workout: Shy girl-approved

Here’s a dumbbell-only back day workout to help you strengthen and define your back muscles, as well as your biceps! Perfect for days where you don't want to use machines or scary equipment: Single Arm Row (2 sets of 6-10 per arm) -- Start with your left hand on a bench or sturdy surface, r

803 likes

shy girl dumbbell only arm workout ✨

wearing all Paragon Fitwear — dc: KELSXO to save! 🩷 #armworkout #gymmotivation #dumbbellworkout #homeworkout #upperbodyworkouts

689 likes

Shy Girl Full Body Workout

3x10 ea set with controllable weight #fullbodyworkouts #fullbodydumbbellworkout #shygirlworkout #snatched #gym

102 likes

SHY GIRL GYM ROUTINE FOR YOUR 2025 FITNESS GOALS 💪

✨Starting the gym in the new year but feeling intimidated? You’re not alone! As a fellow shy girl, I know how overwhelming the gym can feel, but here’s a simple routine to help you gain confidence, stay consistent, and feel amazing. 🌟 Why This Routine Works: •It focuses on beginner-friendly exe

710 likes

shy girl leg workout

if you want an effective and minimal equipment FULL leg workout, this is it! Your workouts don’t have to be complicated, they just have to be thorough and intentional! Placing priority on form, time under tension, and intensity through weight and rep counts is key! Try this out on your n

146 likes

A woman in workout attire holds a kettlebell in a goblet squat position, demonstrating a lower body workout. Text overlay indicates 'lower body workout ~ kettlebell only ~'.

Two images show a woman performing a kettlebell split squat. The left image shows the starting position with one foot on an elevated platform, and the right shows the lowered squat position. Text indicates 'split squat 4x10'.

Two images illustrate a woman performing a kettlebell goblet squat. The left image shows the standing start, and the right shows the squatting motion while holding the kettlebell at her chest. Text indicates 'goblet squat 4x12'.

shy girl leg day

not familiar with the gym? is it really packed? not sure how to use the fancy equipment? I have the perfect, minimal equipment leg day for you! All you need is a kettlebell (one lighter & one heavier, or whatever you prefer for the exercises we will be doing!) Focus on time under tension

567 likes

Are you a shy girly?✨

Shy no more! Discover how to turn your introverted strengths into online income streams! From freelance writing to virtual assistance, explore opportunities that let you shine from the comfort of your own space! #financebabe #beginneraffiliate #summerbod #unfiltered #SHEIN

2291 likes

SHY GIRL FRIENDLY 🤍..

Here’s a quick & effective leg day for my shy girls… these workouts can also be done at home just grab some dumbbells 🫶🏾 Adding the resistance band with sumo squats is nooo joke lol🥹😭!!! But the burn was so good Follow me on insta for more @ vkiorrfitness #Lemon8Diary #legdayworkou

9357 likes

A collage showing a woman in a gym performing upper body exercises with dumbbells. Text overlays read "SHY GIRL UPPER BODY WORKOUT dumbbell only | stay in one spot." The images show her doing seated presses and bent-over rows.

Two images show a woman demonstrating the 'Seated dumbbell press' exercise. The left image shows her holding dumbbells at shoulder level, and the right image shows her extending them overhead, with instructions on form and tips.

Two images show a woman demonstrating the 'Dumbbell bench press' exercise. The left image shows her lying on a bench with dumbbells at chest level, and the right shows her pressing them upwards, with instructions and tips.

Shy Girl Upper Body Workout (Dumbbell Only)

Whether you're new to the gym or just feeling shy, here is an amazing upper body workout where you can stay in ONE spot the whole time! And another upside - all you need is dumbbells and a bench. Here's the workout: Seated Dumbbell Press - Put the seat at about a 30° incline - Posit

646 likes

A woman demonstrates the incline dumbbell skullcrusher on an incline bench in a gym. Text overlays provide instructions: lay on an inclined bench, hold dumbbells above the face, bend arms back, and straighten arms up.

A woman performs an incline dumbbell press on an inclined bench in a gym, pushing dumbbells upwards. Text overlays provide instructions: set bench at 30°-40°, begin with dumbbells at face level, push up, then bring down.

Push day workout: Shy girl friendly

Incline skullcrusher (3 sets of 10-12) - Lay on a bench inclined back around 30° - Hold the dumbbells up above your face, - Bend your arms back behind you, keeping elbows in one spot - Straighten your arms back up Incline dumbbell press (3 sets of 8-10) - Set a bench inclined about 30°-40

67 likes

SMITH MACHINE *SHY GIRL WORKOUT* GLUTE FOCUSED

This GLUTE FOCUSED all Smith machine workout will have you walking funny to your very CORE 🥵 Let’s grow those dump trucks until (like my sister likes to say) you need a damn CDL license to drive. Only vibes we’re accepting in 2024. Everything done on 1 machine so grab a smith machine (remem

256 likes

A woman in a gym, viewed from behind, kneels with a dumbbell in each hand. Text overlay reads "SHY GIRL LEG DAY Get summer-ready legs with just dumbbells," promoting a dumbbell-only leg workout.

A woman performs a single leg RDL, holding a dumbbell in her right hand, leaning forward with her left leg extended back. Text describes the exercise as "SINGLE LEG RDL" with 3 sets of 8-10 reps and key instructions.

A woman performs Bulgarian split squats, holding dumbbells, with her back foot elevated on a bench. Text describes the exercise as "BULGARIAN SPLIT SQUATS" with 3 sets of 6-10 reps and key instructions.

Dumbbell leg day for Shy Girls

If you're feeling shy and want to stick to just dumbbells at the gym, this is the perfect leg day for you as you work on your summer bod: Single leg RDL: 3 sets of 8-10 reps - Hold one dumbbell on the working leg side - Bend your torso down, letting your back leg rise up naturally - Push

86 likes

The perfect upper body workout for shy girls

Just grab some dumbbells and a bench for this workout! No need to move around the gym: Seated dumbbell press: 3 sets of 8-12 reps - Put the seat at about a 30° incline - Position your elbows in front of you about 45° - Push the weight straight upwards - Control the weight back down until pa

418 likes

Shy Girl Work-Out

(Stretch before) #Fyu #shygirlworkout

15 likes

A woman in a pink cropped hoodie and matching skirt holds sunglasses to her mouth, posing on a tree-lined street. The image is titled 'Poses for Shy Girls'.

A woman in a brown jumpsuit and white jacket takes a mirror selfie in an arcade, holding a pink phone. The image is titled 'the mirror-selfie'.

A woman in a light blue ribbed jumpsuit and white jacket is seen from behind, fixing her hair in an outdoor parking lot. The image is titled 'fixing your hair'.

Poses for Shy Girls. SAVE for later 📌

These poses are perfect for the days you’re feeling a little shy or for people who are just starting out taking pictures and are building up their confidence in front of the camera .☺️ Tips: 🍋 Use your accessories such as your sunglasses, bag or hair accessories. 🍋Play up the details on your ou

4958 likes

Shy Girl Workout

This is an at home workout routine that you can do anywhere. All you need is one set of dumbbells. #workout #athomeworkout #dumbbellworkout #fitness #fitmom

16 likes

A woman in a black sports bra and shorts takes a mirror selfie, with text overlay "SHY GIRL ARM WORKOUT" and a "SWIPE" arrow, indicating a workout guide.

A woman in a brown long-sleeve top and grey sweatpants performs a shoulder press, holding dumbbells overhead, with "SHOULDER PRESS" text overlay.

A woman in a brown long-sleeve top and grey sweatpants performs "IN & OUTS" with dumbbells held overhead, arms close together, as indicated by the text overlay.

Shy girl arm workout (dumbbell only)

Grab a pair of lighter dumbbells (3-10lbs) to complete this workout. Can be done at home or as a minimal equipment gym workout. When you’re ready, let’s get started⬇️ 1. Shoulder press x 15 2. In & outs x 10* 3. Arm circles x 10 one way, x10 reverse direction 4. Bicep curls x 20 5. Trice

140 likes

Shy Girl HOME WORKOUT

Need a in house workout!? Don’t want to be around nobody at the moment!? SAVE THIS WORKOUT SIS! #workoutsfromhome #work out for me..💋 #prettygirlsworkout #fitnessroutine #workoutvibesathome

45 likes

Shy Girl Leg Day Workout

Going to the gym and working out can be very intimidating at first. When I started I would grab a set of dumbbells and find a little corner to do a workout. If you feel nervous, anxious, or shy in the gym know that you aren’t alone! Nonetheless, here is one of my favorite leg day workouts when I’m

65 likes

✨FULL BODY 1 DB WORKOUT FOR MY SHY GIRLS✨

New to the gym or get a little gym anxiety from time to time. Here’s a great full body workout using only 1 DB. Find a nice little corner in the gym & get to work babes. Save this & give it a try! Shoot for 4 sets, 10-15 reps for each movements & rest 60-90 seconds between sets. Use

9 likes

Shy girl leg workout (dumbbell only)

Being new to the gym can be very intimidating, especially if you don’t know what to do. But don’t worry, here is a beginner leg workout that can be completed with dumbbells only. You can find a quiet corner in the gym or even complete this workout from the comfort of your room. When you’re ready, l

147 likes

A woman in an orange sports bra and yellow-orange ombre shorts stands in a gym, tying her blonde hair. The image is titled 'PUSH DAY FOR shy girlies' and features Lemon8 branding.

A woman demonstrates DB Shoulder Press on an incline bench, showing the starting and overhead positions. The text advises 'avoid bringing weights together at the top' for 4 sets of 8-10 reps.

A woman performs DB Chest Press on an incline bench, holding dumbbells at chest level. The text instructs to 'keep core engaged' for 3 sets of 8-10 repetitions.

SHY GIRL SHOULDER WORKOUT✨

Here’s a little quick & easy shoulder workout using only dumbbells for my shy girlies! It’s super easy to feel overwhelmed in the gym and nervous about going into certain areas or using certain equipment, so I always like to recommend grabbing a couple of dumbbells and going to an area that

134 likes

A person in a black tracksuit takes a mirror selfie in a hallway, with text overlay 'SHY GIRL WORKOUT workout inspo' and 'lemon8 @thebusybeeny', introducing a gym routine.

A person performs hip thrusts using a smith machine, with text indicating 'HIP THRUSTS' for 4 sets of 8-10 reps, as part of a lower body workout.

A person performs Romanian Deadlifts (RDLs) using a smith machine, with text indicating 'RDLS' for 4 sets of 10 reps, focusing on lower body strength.

shy girl workout 🫣🏋🏽‍♀️

this one is for my shy girls 🫣 this is a simple lower body workout whether you’re new to the gym or looking for some workout inspo. all exercises were done on the smith machine so you can stay in one place and don’t need to worry about walking around looking for equipment. just find your cor

28 likes

Shy Girl Upper Body Workouts

I literally hate going all over the gym to machines because I be embarrassed if I’m doing them wrong lol. Sometimes I gotta force myself to get out of my comfort zone! But here’s a few workouts I did for upper body day and these work Arms & Back 💪🏽 If you’re not happy with something in y

6 likes

Shy girl work out

Shy girl glutes workout #glutesworkout #shygirlworkout #workout #gymworkout

5 likes

A woman takes a mirror selfie, wearing a white patterned top and black leggings, with text about 'Shy Girl Poses For IG' and 'Inspo On Instagram Poses'. She holds a phone to her face in a bathroom.

A woman in a purple plaid shirt and black shorts poses with a black tote bag in front of a neon sign. Text suggests using a bag to occupy hands for a relaxed look.

A woman with hands behind her back poses against a gray wall, wearing a beige crop top and brown skirt. Text highlights the 'foot in front of the other' detail for the pose.

Shy Girl Poses For IG 🤳🏾📸

Want to post on IG but trying to figure out some poses ? 👀😮‍💨 These might be a few poses you can try out , minimalistic vibes but still super cute !! ❣️ #Lemon8Diary #shareyourthoughts #leydigil #poses #PoseIdeas #newtolemon8 #contentcreator #wardrobeessentials #shygirl #o

688 likes

A close-up of the back of a person's head with long brown hair tied with a pink ribbon. The text "Faceless Pics for Shy Girlies!" is overlaid on the image, suggesting ways to post without showing one's face.

A person sitting at a table with food and drinks, making a heart shape with their hands over their face. The text "Heart Hands!" highlights this gesture as a way to obscure the face.

Faceless Pics for Shy Girlies! 🍰

Crown Shy I’m very shy so I don’t plan on posting my face to social media aside from my insta, so this is a nice substitute for girlies who don’t want their face to be out for the public. Wishing you the loveliest of lovely days 🩷 #facelesspics #Lemon8PhotoStudio #Lemon8 #Lemon8Diary

603 likes

See more