What To Do When You’re Overwhelmed In The Gym
Ever walked into the gym and instantly feel overwhelmed by all the people and equipment? This can be a huge sweat sesh bummer and swipe away all motivation to crush the workout you were so ready for. So how do we conquer this???
Well first, let’s take a deep breath. There are ways to get a great workout in without having to dive into the crowd...I swear!!
STEP 1: Pop onto a cardio machine towards the back of the gym so you have a good view of the whole space. This allows you to warm up and scope out the next move. What areas seem the least packed? What machines are open? Do I have a game plan?
STEP 2: Power move time. Whatever plan you landed on, it’s time to put it into action. YOU GOT THIS.
STEP 3: Work it outttt. Be confident in knowing you belong there and think about how amazing you’ll feel afterwards!!
I personally chose to pop into the empty group class room at my local gym for this full body workout.
FULL BODY SAMPLE GYM WORKOUT
1a. Lateral Walk
This is a great warm-up movement. Incorporating a band right above the knees, focus on driving the knees out & against the band as you step sideways.
2a. Squat to Press
This is a full body POWER movement. At the bottom of your squat, drive through your heels & squeeze the glutes to power yourself back up and press the weights to the sky.
1b. Walking Inchworms
Matching with the lateral walk, inchworms are great to incorporate in a warm-up. Take them slow, allow your body to stretch as your hips drive to the sky and build heat as you move.
2b. Lateral Bear Crawl
This movement is great for elevating the heart rate & working on core stability.
3a. Romanian Deadlift + Bent Over Row Combo
These strength based movements can be performed separately, but for this workout we are adding a fun twist by combining them!
4a. Curl to Press Burpee
This is another full body power movement. If burpees feel too intense, start with just the curl to press and work your way up to the “jump back” for the burpee.
3b. Ice Skaters
Ice skaters are great for getting the heart rate up. Start slowly, make sure form feels right and then you can add the little hop in the middle to really have some fun.
4b. Alternating Toe Taps
This is a core focused movement. Reach up tall towards those toes to really feel the core burn.
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BUILDING YOUR WORKOUT
I planned out this order to pair each lower body exercise with an upper body exercise to create a full body workout:
3 rounds X 12 reps OR 4 rounds X 8 reps
Focus on using a weight that feels decently challenging to you ( I used a mini band & 8lb dumbbells) for this workout.
