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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.

 

Warm Up

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

Chest Presses with Dumbbells » 10-12 Reps

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

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

Alternating T-Planks » 10-12 each side

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

Repeat above 5x
Check to track:       

Barbell Squats » 10-12 Reps

  • Bar on Traps or below
  • Tighten everything, knees out and core engaged
  • Squeeze at the top; don't arch

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 5x
Check to track:       

Lat Pulldowns » 10-12 Reps

  • Wide Grip
  • Lean slightly backwards; shoulders relaxed
  • Pull down; moving just in front of nose
  • Engage then slowly up

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