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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.)

Staggered Dumbbell Squats » 8-10 Each Side

  • Staggered stance; most weight on the front foot
  • Don't let knee go forward
  • Squat down, using back leg for stablization only
  • Repeat other leg

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

Dumbbell Front Raises » 10-12 Reps

  • Stand with two dumbbells, shoulder relaxed
  • Lift whole arm straight out in front of you, touching the tops of the dumbbells
  • Control down

Repeat above 5x
Check to track:       

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

Single Leg Sit Down-Get Back Ups (on Bench) » 8-10 Reps

  • Stand in front of bench
  • Elevate one foot, keep control while lowering body to seated position using only the other foot
  • Touch "tippy toe" (if needed) to raise up to standing

Repeat above 5x
Check to track:       

Goblet Squats with Dumbbell » 12 Reps

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

Leg Curls » 12 Reps

  • Adjust machine properly
  • Keep hips down
  • Keep core engaged

Plank Steps » 12-15 each side

  • Plank position; shoulders directly over elbows (or hands)
  • Engage core
  • Step out all the way right; return
  • Step out all the way left; return

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