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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.)

Barbell Shoulder Presses » 8-10 Reps

  • Engage core and squeeze gultes
  • Use some body drive and push up above head
  • Control down

Squat Shrugs » 10-12 reps

  • Squat with dumbbells
  • Use momentum of coming up to move them into a shrug
  • Lower controlled

Rockbacks » 15-20 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

Repeat above 5x
Check to track:       


Cable Squat Rotations » 10-12 each side

  • Stand stabilized and perpendicular to the cable
  • Twist squat down and in towards the pulley
  • Twist away and up from the pulley

Cable Pull Downs using Rope Attachment » 10-12 Reps

  • Stay a little bent to activate back; neck is neutral
  • Lock arm in slightly bent position then bring down straight
  • Control on the way up

Repeat above 5x
Check to track:       


Cable Overhead Tricep Extensions » 10-12 Reps

  • One foot forward
  • Lock upper arm
  • Look forward and drive it forward
  • Make sure cable doesn't hit your head

Side Lunges to Curtsy Lunges » 10-12 Each Side

  • Side Lunge, come up
  • Curtsy Lunge the same direction
  • Do all one side before switching

Russian Twists » 8-15 Each Side

  • Sit on the floor, chest up, leaning slightly back with hands together in front of you
  • Twist side to side

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