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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. 02

 

Warm Up

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

Split-Stance Rotational Clean with Dumbbell » 8-10 each side

  • Hold dumbbell with one hand and rotate down into weight-bearing opposite heal
  • Load from hips and rotate body back and dumbbell up
  • See video for foot action

One-Sided Farmer Carries » 20-30 seconds each side

  • Single dumbbell to side; use core to balance body and stay straight
  • Walk forwards or backwards
  • Change sides

Leg Kick Planks » 12-15 seconds each side

  • Plank position
  • Maintain core position—try not to twist
  • Kick out and back; alternate legs (1 rep is 1 of each side)

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

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

Repeat above 5x
Check to track:       

Deadlifts with Dumbbells » 12 reps

  • Slight bend of the knees
  • Keep arms more to the side than front
  • Down with butt back a bit
  • Lift body up and pause with glute squeeze at top

Plate Shoulder Front Raises » 10-12 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

Leg Curls » 10-12 reps

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

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