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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. 37

 

Warm Up

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

Advanced Start here

Goblet Squats with Dumbbell » 10 reps

  • Hold dumbbell close to body in goblet position
  • Core engaged
  • Squat down, rise up, then squeeze the glutes without arching back

Sit Throughs » 10-12 each side

  • Push Up position, legs slightly apart with core engaged
  • Twist by driving hip and leg through to opposite side
  • Alternate

Repeat above 5x
Check to track:       

Intermediate Start Here

Deadlifts with Dumbbells » 10 reps

  • Slight bend of the knees
  • Keep arms more to the side than front
  • Down with butt back a bit
  • Lift body up and pause with glute squeeze at top

Alternating T-Planks » 7-10 each side

  • Push up position; slowly twist arm straight up over directly above other
  • Down and alternate sides

Dumbbell Lunges » 8-10 each side

  • One leg back, leaning forward
  • Go down controlled, up and squeeze opposite side
  • All the weight in front leg

Repeat above 4x
Check to track:       

Beginner Start Here

Tricep Extensions with Cable Rope » 10-12 reps

  • Grasp rope, leaning slightly forward, relax neck and shoulders
  • Keep upper arm still
  • Pull down with forearms, pause and slow up

Front Raises with Cable » 10-12 reps

  • Rope attachment to lowest height on Cable set up
  • Raise arms; elbows first
  • No shrugging
  • Control down

Bicep Curls with Dumbbells » 10-12 reps

  • Dumbells neutral at side
  • Keep body neutral and stable
  • Curl up, turning wrists out as you get to the top
  • Control down

Low Cable Rows » 10-12 reps

  • Grab both ropes, stabilize with core tight
  • Pull towards body and pause

Repeat above 3x
Check to track:       

Cem Glute Complex » 10-10-20-30

  • On floor in bridge position
  • 10 bridges with only left foot on floor
  • 10 bridges with only right foot on floor
  • 20 bridges with both feet down
  • Single bridge held for 30 seconds

Toe Touch Abs » 8-10 each side

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

Hip Abductions on Machine » 20-25 each side

  • Push out with knees
  • Pause before coming back; controlled
  • Core is engaged

Repeat above 2x
Check to track:       

Push Ups » 12-15 reps

  • Shoulder width
  • Core is tight
  • Control up and down

Rockbacks » 20 reps

  • Sit comfortably (on mat if needed), with legs bent in front of you
  • Chest up; not hunched
  • Hands in front of heart, crossed to shoulders or on head
  • Lean back as far as you can keeping feet on floor, hold then repeat

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