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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. 38

 

Warm Up

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

Chest Presses with Dumbbells » 8-10 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

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 » 8-10 reps

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

Skier Side Jumps with pause » 8-10 each side

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings

Repeat above 5x
Check to track:       

V Shoulder Presses » 10-12 reps

  • Stand with feet at shoulder width; core engaged
  • Press up and out to the sides
  • Bring down controlled

Lateral Raises with Dumbbells (Empty Pitcher) » 10 reps

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

Toe Touch Abs » 20 reps

  • Lean back
  • Both legs up (if you can)
  • Alternate left/right
  • Twist torso, touch opposite leg by lifting head and foot

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
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