Unleash your inner strength with the "Shy Girl Gets Fit" program, a 4-week journey designed for those ready to break out of their comfort zone. Committing to just three days a week, you'll engage in a dynamic mix of supersets that combine strength training with bodyweight exercises, all using dumbbells. Each session targets key muscle groups, ensuring you build strength and confidence while honing your technique. Embrace the challenge and transform your fitness routine into a powerful expression of yourself!

I wrote this program for my girlfriend who said she really wanted to start lifting weights, but she could only train 3 days per week, 30mins at a time, in an apartment gym with only dumbbells. 

With these limitations in place, this program is the perfect beginner workout program for gym newbies, particularly women, who have limited equipment or simply feel more comfortable in the corner of the gym with only two pairs of dumbbells at a time. 

Each day features 2 lower body movements supersetted with 2 upper body movements, and is finished with some core/abs work. 

You’ll build good strength and start the journey to getting fit and toned while also learning fundamental movement patterns that the gym rats train rigorously… meaning this program will be a great launchpad if you catch the fitness bug and want to grow and improve beyond this program alone!

Try to do a couple more reps or slightly more weight each time you repeat a workout and pair this with a high protein, nutrient dense diet. Then you’ll be well on your way to your goals!

Shy Girl Gets Fit

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Lateral Raise (Dumbbell)

Plank

Goblet Squat

Bent Over Row (Dumbbell)

Push Up

Hip Thrust (Dumbbell)

Lying Leg Raise

Walking Lunge

Hammer Curl

Seated Overhead Press (Dumbbell)

Abs Crunch (Weighted)

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