Intimidated at the gym? Steph Claire Smith’s 20-minute workout can help with that

Starting out at the gym for the first time can be confronting, overwhelming and for some, anxiety inducing. This is known as ‘gym-intimidation’. We surveyed over 4K women and found that 1 in 3 of us feel too intimidated to start strength training. But, ‘gym-intimidation’ doesn’t have to rule your exercise regime.

For me, there is nothing more empowering than smashing out a session at the gym and I’ve loved strength training for the longest time. Feeling strong, empowered and confident is something we all deserve to feel when we enter the gym. Nothing feels as good as feeling strong in my books.

RELATED: 11 new season gym trainers to have on your radar

We’ve developed our Express Lift program with our head trainer, Danny Kennedy, to help you overcome that gym-intimidation and to feel confident and strong in the gym – because you deserve that!

Part of what makes gym-intimidation so hard to overcome is the unknown. Being unsure of how to use certain gym equipment correctly can be super intimidating. Knowing how many reps, sets or rounds to complete when you’re working out, and what the difference between all that means can add to the confusion as well. Stepping into the gym with a plan, can instantly boost your confidence and ease those worries about being unsure of ‘how’ you should be working out.. 

RELATED: Workout to work: Tips for going from the gym to the office

Our Express Lift workouts are 20-30 minutes long, and are designed to reduce the amount of back and forth between different equipment types – so you can get in, smash that workout, and get out with those feel-good endorphins! 

Give this workout a try next time you’re in the gym and you’re finding yourself walking around with no clue.

Warm-up

60sec each movement

Hip flexor stretch (right and left)

• Place one knee on the floor with the other foot flat on the ground out in front of your body, keep the upper body upright while you squeeze the glute of the leg your stretching. 
• Think about pulling the pelvis under and forcing your hips forward at the same time. To increase the stretch, lift the back foot up onto a bench or reach your arm straight up into the air and across your body to further lengthen the hip flexor.

Cat cow

• Start on all fours (hands and knees), keep your arms locked out, let your chest sink down towards the floor, before slowly lifting your upper back and chest up towards the roof, slowly moving through both positions to open up the thoracic spine.

Reverse lunges (right and left)

• Step back with one foot, and control your knee down toward the ground. Stand and repeat to the other side. 

Glute bridge with glute band

• Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top, hold briefly, and then lower your hips back down.

The best gym workout

Round 1

Barbell hip thrust

3 sets x 10 reps

• Make sure your feet are firmly planted to the floor close to your bum, shoulder width apart. Rest your mid-upper back on the corner of the bench.
• Grip the bar underhand outside shoulder width, keeping your chin down (imagine a tennis ball between chest and chin) and pelvis tucked under. Brace your core and lift your hips up to the ceiling by squeezing your glutes. Pause as you hit the top and then slowly lower back to the starting position.

Round 2

Dumbbell Bulgarian split squats

3 sets x 8 each leg

• Stand facing away from a bench or elevated surface with a dumbbell in each hand.
• Place the top of one foot on the bench behind you and step the other foot forward, creating a split stance.
• Keeping your torso upright, lower your body by bending your front knee until your back knee is just above the ground. Push through your front heel to return to the starting position.
• Repeat other side. 

Round 3

Dumbbell goblet squat

• Hold a dumbbell vertically in front of your chest with both hands.
• Stand with feet wider than shoulder-width apart, toes pointed slightly outward.
• Lower your body into a squat position, keeping your chest up and pushing through your heels.

Calf raises

2 sets x 15 reps

• Start in a standing position with your feet hip-width apart, near a wall or stable surface for support if needed.
• Rise up onto the balls of your feet, lifting your heels off the ground as high as you can.
• Slowly lower your heels back down to the starting position, feeling a stretch in your calf muscles, and repeat for the desired number of repetitions.

Cool down

60sec each movement

Hip flexor stretch (right and left)

• Place one knee on the floor with the other foot flat on the ground out in front of your body, keep the upper body upright while you squeeze the glute of the leg your stretching. 
• Think about pulling the pelvis under and forcing your hips forward at the same time. To increase the stretch, lift the back foot up onto a bench or reach your arm straight up into the air and across your body to further lengthen the hip flexor.

Glute stretch (right and left)

• In a seated position, rest one ankle of the opposite knee. Relax both legs and, if you can, lean your torso over to deepen the stretch.
• Repeat on the other side. 

Hamstring stretch (right and left)

• Sit with one leg extended with the other foot rested against the opposite leg. Bend and reach as far as you can for your toes.
• Repeat on the other side. 

Adductor stretch

• Sit in an upright position with heels together and knees out to the side, resting the hands or elbows on the inside of your knees to gently push the knees out.

Our 8-week Express Lift Challenge is designed for people who have no idea wtf to do. Developed by Kic’s head trainer, Danny and guided by your hype girl, Steph – it’s just like having a PT in your pocket. Get ready to feel strong and supported when you step in with a plan. Try Kic today with a 7-day free trial at www.kicapp.com.