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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. 40

 

Warm Up

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

Barbell Squats » 8-10 reps

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

Side Plank Leg Lifts » 10 each side

  • Get into a Side Plank postion (see video for hand position options)
  • Engage core and lift top leg up

Plate Shoulder Front Raises » 8-10 reps

  • Stand wide, relaxed with weight plate in two-handed grasp
  • Raise plate straight up until you can almost see through hole
  • Relax traps, control on the way down

Repeat above 5x
Check to track:       

Cable Curtsy Lunges » 8-10 each side

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

1-Arm High Cable Rows » 8-10 each side

  • Grab cable handle, opposite foot front
  • Core engaged
  • Pull from elbow down, pause then control up
  • All one side then other

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

Sprinter Sit Ups » 10 each side

  • Sit down, chest and bent arms up, legs out
  • Pull one leg toward as opposite elbow goes toward knee
  • Arms moving in sprinter pattern

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)

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