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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 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. 42

 

Warm Up

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

Renegade Rows with Dumbbells » 8-10 each side

  • Right over the dumbbells
  • Feet wide; tuck in and core tight
  • Pull it back and control it down
  • Remember to row and keep traps relaxed

Chest Presses with Dumbbells » 8-10 reps

  • Drive up dumbbells individually from knees
  • Core engaged
  • Bring down to sides, press up
  • When finished use legs to help you get up

Pilié Squats » 20 reps

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

Repeat above 5x
Check to track:       

Cable Curtsy Lunges » 10-12 each side

  • Low cable attachment with handle
  • Engage weight, curtsy to side which you hold the cable

Cable Rope Front Squats » 10-12 reps

  • Cable system low with rope attachment
  • Right over cable so pulling you straight down
  • Core engaged, rope held just below chin; squat

Repeat above 5x
Check to track:       

Lateral Raises with Dumbbells (Empty Pitcher) » 10-12 reps

  • Lean, ever so slightly, forward
  • Pause at the top and "empty the pitcher"

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)

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

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