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GemTime Online Gym Workouts

Additional workouts available by scrolling to bottom and going to previous. 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.)

Bear Walks with Dumbbells » 8-10 Each Side

  • Work up to the weight with good technique
  • In "football position" over dumbbells
  • Stabilize left, row right walking forward.
  • Alternate

Sprinter Sit Ups » 10-12 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

V Shoulder Presses » 10-12 Reps

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

Repeat above 5x
Check to track:       


Barbell Squats » 10-12 Reps

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

Side Lunges to Curtsy Lunges » 10 Each Side

  • Side Lunge, come up
  • Curtsy Lunge the same direction
  • Do all one side before switching

Repeat above 5x
Check to track:       


Cable Pull Downs using Rope Attachment » 10-12 Reps

  • Stay a little bent to activate back; neck is neutral
  • Lock arm in slightly bent position then bring down straight
  • Control on the way up

Hindu Push Ups » 10-12 Reps

  • Get in a slightly piked Push Up position
  • Down with shoulders, upper body arcs forward and up

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