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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. 36

 

Warm Up

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

1-Arm Cable Presses » 10 each side

  • Adjust cable to be slightly lower than shoulder level
  • Face away with handle in hand, cable above forearm and with opposite leg forward
  • Control press out, control back; can rotate torso and opposite arm
  • All one side then repeat with other

1-Arm High Cable Rows » 10-12 each side

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

Table Planks » 20-30 seconds

  • Sit leaning back, with arms supporting from slightly behind and bent legs
  • Chest up, move waist up to table
  • Squeeze glutes then back down

Repeat above 5x
Check to track:       

Barbell Deadlifts » 10 reps

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

Bulgarian Split Squats with Dumbbells » 8-10 each side

  • Dumbbells at side, one foot back on low box
  • Focus all weight in front heal
  • Leaning forward, squat down remaining strong and back up
  • Don't let your knee go forward
  • All one side then repeat on other

Repeat above 5x
Check to track:       

Tricep Extensions with Cable Rope » 10-12 reps

  • Grasp rope, leaning slightly forward, relax neck and shoulders
  • Keep upper arm still
  • Pull down with forearms, pause and slow up

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

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

Lateral Lunges with Dumbbells » 10-12 each side

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

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