MyFit.Club
0
Orange-Yellow Base 1080p.png

GemTime Online Gym Workouts

Workout videos will be available to you every Monday, Wednesday and Friday at 8:01 am UTC/GMT (In North America: 3:01 am EST/12:01 am PST); just log in and get going.

Full-Body Conditioning Day
 

A Full Body Conditioning day, finished with cardio at the end, could be done in as little as 65-75 minutes total once you learn the exercises and no longer need to watch all the videos. I do recommend you watch the videos for your first few weeks or so to get the hints on how to properly perform each one.

Scroll down for Advanced, Intermediate and Beginner starting points. 9

 

Warm Up

  • 5 minutes on Cardio Machine (treadmill, bike, etc.)

Advanced Start here

Dumbbell Swing Rotations » 8-10 each side

  • Grip dumbbell in right hand with left hand over it
  • Crouch on right side, rotate and chop up to the left
  • Do all one side then repeat with other.

Gladiator Presses with Dumbbell » 8-10 each side

  • Choose Beginner/Advanced position
  • Dumbbell-side leg "up"; other leg relaxed with other arm supporting body
  • Press dumbbell up with slight twist; control down
  • Do all one side then the other

Repeat above 5x
Check to track:       

Intermediate Start Here

1-Arm Cable Presses » 10 each side

  • Adjust cable to be slightly lower than shoulder level
  • Face away with handle in hand, cable above forearm and with opposite leg forward
  • Control press out, control back; can rotate torso and opposite arm
  • All one side then repeat with other

1-Arm High Cable Rows » 10 each side

  • Grab cable handle, opposite foot front
  • Core engaged
  • Pull from elbow down, pause then control up
  • All one side then other

Toe Touch Abs » 12-20 reps

  • Lean back
  • Both legs up (if you can)
  • Alternate left/right
  • Twist torso, touch opposite leg by lifting head and foot

Repeat above 4x
Check to track:       

Beginner Start Here

Barbell Deadlifts » 10 reps

  • Arms like hooks
  • Take slack out of bar
  • Straight up and down; shoulders up first

Pilié Squats » 12-20 reps

  • Feet pointing out in a wide stance
  • Chest up
  • Slowly squat down

One-Sided Farmer Carries » 20-30 seconds each side

  • Single dumbbell to side; use core to balance body and stay straight
  • Walk forwards or backwards
  • Change sides

Hamstring Walk Outs » 10 reps

  • On your back, hips up, and on your heels
  • Walk feet out as far as you can; keep hips up
  • Walk feet back

Repeat above 3x
Check to track:       

Skier Side Jumps with pause » 10 each side

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings

Plank Shoulder Touches » 12-20 reps total

  • Your Push Up position; Feet shoulder width, shoulders right over hands
  • Lift hand up to opposite shoulder; hold
  • Control down and alternate hands
  • Keep your core taut; try not to move side-to-side

Plate Shoulder Front Raises » 10 reps

  • Stand wide, relaxed with weight plate in two-handed grasp
  • Raise plate strait up until you can almost see through hole
  • Relax traps, control on the way down

Repeat above 2x
Check to track:       

Sumo Squat-Stretches » 25-30 reps

  • Wide stance; eyes forward
  • Squat; elbows to the inside of knees
  • Stretch hamstrings
  • Back into squat and up

Leg Kick Planks » 10 reps

  • Plank position
  • Maintain core position—try not to twist
  • Kick out and back; alternate legs (1 rep is 1 of each side)

Cardio

  • 5 min of one cardio movement/equipment
  • 4 min of one cardio movement/equipment (pick something more challenging then prior)
  • 3 min of one cardio movement/equipment (pick something more challenging then prior)
  • 3 min of one cardio movement/equipment (pick something more challenging then prior)

Total of 15 min of cardio with 4 different movement

Or

  • 15 minutes of any single cardio movement

Cool Down / Stretching

skz