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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.)

Lunge Clean Press with Dumbbell » 8-10 Each Side

  • Get into lunge position; one leg out with dumbbell in opposite hand
  • All the weight to the heel then clean press up
  • Keep your balance

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

Speed Squats—Controlled » 15-20 Reps

  • Fast squats, don't let knees buckle
  • Like jumping without toes leaving the ground
  • Almost like forcing your body down, stopping and reversing up

Repeat above 5x
Check to track:       

Barbell Deadlifts » 10-12 Reps

  • Arms like hooks
  • Take slack out of bar
  • Straight up and down; shoulders up first

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

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

Repeat above 5x
Check to track:       

Lat Pulldowns » 12-15 Reps

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

Lateral Lunges with Dumbbells » 8-10 each side

  • Focus on driving your hips backwards when you go to the sides
  • Control it and push to opposite side

Bicep Curls with Dumbbells » 12-15 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