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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.

 

Warm Up

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

Squat-Hold Push Outs with Dumbbell » 8-10 reps

  • Hold dumbbell close to chest; core engaged
  • Squat and push straight out, control back to chest

Deadlift Rows with Dumbbells » 8-10 reps

  • Choose a weight you can handle, your back should not hurt at all
  • Lower to a deadlift position, hamstrings long, lock arms and body
  • Pull back, squeezing shoulder blades so dumbbell follows leg
  • Control down and body back up
  • Keep head looking forward at all times

Core Pull Throughs with Dumbbells » 8-10 each side

  • Your Push Up postion
  • Engage core; don't move your back
  • Pull dumbbell through from opposite side

Repeat above 5x
Check to track:       

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

Lateral Lunges with Dumbbells » 8-10 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:       

Dumbbell Shoulder Presses » 12-14 reps

  • Dumbbells up in neutral position
  • Tighten core and squeeze glutes
  • Push up; control down

Frog Pumps » 20-25 reps

  • Back on floor, bracing with arms
  • Keep feet close, move hips up while squeezing heels together
  • Squeeze glutes together at top

Sit Ups to 1-2 Cross Punches » 12-16 reps

  • Perform a Sit Up
  • Throw a 1-2 Cross Punch; right goes left then left goes right
  • Control down

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