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GemTime Online Gym Workouts

Additional workouts available by scrolling to bottom and going to previous. 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 Muscle Focus 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.

Advanced should repeat all sets 5x, Intermediate 4x and Beginner 3x.

 

Warm Up

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

Goblet Squats with Dumbbell » 10-12 Reps

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

1-Arm Row with Dumbbell » 8-10 Each Side

  • Dumbbell in one arm, step forward with opposite leg and lean opposite arm on bench
  • Engage core, pull back, control down
  • Do all one side then switch

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:       


Triceps Kickbacks with Dumbbells » 10-12 Reps

  • Lean foward about 45° with dumbbells in a curl position at chest level
  • Keep upper arms in same position and kick back dumbbells (hinge at elbow until arms are straight)

Deadlifts with Dumbbells » 10-12 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

Repeat above 5x
Check to track:       


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

Toe Touch Abs » 16-20 total reps

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

Rear Flys on Bench with Dumbbells » 8-10 reps

  • Lay flat on your stomach
  • Grab two, lighter dumbbells together under the bench
  • Use your delts, relax the traps—don't shrug, to bring dumbbells up and out
  • Pause and control down

Repeat above 5x
Check to track:       


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 one one movement

Cool Down / Stretching

skz