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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 Conditioning 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.

Scroll down for Advanced, Intermediate and Beginner starting points. 15

 

Warm Up

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

Advanced Start here

Barbell Squats » ***12-15 Reps*** -- * Bar on Traps or below * Tighten everything, knees out and core engaged * Squeeze at the top; don't arch

Barbell Squats » 10-12 reps

  • Bar on Traps or below
  • Tighten everything, knees out and core engaged
  • Squeeze at the top; don't arch
Lean-Forward Lunges with Dumbbells » ***8-10 Each Side*** -- * Dumbbell in each hand at side of body * Step one leg out, knee does not go forward * Lean torso forward * Push away, alternate sides

Lean-Forward Lunges with Dumbbells » 8-10 each side

  • Dumbbell in each hand at side of body
  • Step one leg out, knee does not go forward
  • Lean torso forward
  • Push away, alternate sides

Repeat above 5x
Check to track:       

Intermediate Start Here

Leg Presses » ***12-15 Reps*** -- * Never lock your knees or be on toes * Make sure back is firmly against seat

Leg Presses » 12-15 reps

  • Never lock your knees or be on toes
  • Make sure back is firmly against seat
Bicep Curls with Dumbbells » ***10-12 Reps*** -- * Dumbells neutral at side * Keep body neutral and stable * Curl up, turning wrists out as you get to the top * Control down

Bicep Curls with Dumbbells » 10-12 reps

  • Dumbells neutral at side
  • Keep body neutral and stable
  • Curl up, turning wrists out as you get to the top
  • Control down
## Push Ups » ***12-15 Reps*** * Shoulder width * Core is tight * Control up and down

Push Ups » 10-12 reps

  • Shoulder width
  • Core is tight
  • Control up and down

Repeat above 4x
Check to track:       

Beginner Start Here

Lat Pulldowns » ***12-15 Reps*** -- * Wide Grip * Lean slightly backwards; shoulders relaxed * Pull down; moving just in front of nose * Engage then slowly up

Lat Pulldowns » 10-12 reps

  • Wide Grip
  • Lean slightly backwards; shoulders relaxed
  • Pull down; moving just in front of nose
  • Engage then slowly up
V Shoulder Presses » ***10-12 Reps*** -- * Stand with feet at should width; core engaged * Press up and out to the sides * Bring down controlled

V Shoulder Presses » 10-12 reps

  • Stand with feet at should width; core engaged
  • Press up and out to the sides
  • Bring down controlled
Skier Side Jumps with pause » ***20 Reps*** -- * Body neutral * Inside leg can stabilize if needed * Catch and control your landings

Skier Side Jumps with pause » 8-10 each side

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings
Alternating T-Planks » ***14-20 Total*** -- * Push up position; slowly twist arm straight up over directly above other * Down and alternate sides

Alternating T-Planks » 8-10 each side

  • Push up position; slowly twist arm straight up over directly above other
  • Down and alternate sides

Repeat above 3x
Check to track:       

Frog Pumps » ***25-30 Reps*** -- * Back on floor, bracing with arms * Keep feet close, move hips up while squeezing heels together * Squeeze glutes together at top

Frog Pumps » 20 reps

  • Back on floor, bracing with arms
  • Keep feet close, move hips up while squeezing heels together
  • Squeeze glutes together at top
Sumo Squat-Stretches » ***12-15 Reps*** -- * Wide stance; eyes forward * Squat; elbows to the inside of knees * Stretch hamstrings * Back into squat and up

Sumo Squat-Stretches » 10-12 reps

  • Wide stance; eyes forward
  • Squat; elbows to the inside of knees
  • Stretch hamstrings
  • Back into squat and up
Tricep Extensions on Floor » ***15-20 Reps*** -- * Lay on stomach with hands at shoulders, elbows in * Keep back relaxed with weight supported by triceps * Drive up from the triceps

Tricep Extensions on Floor » 15-20 reps

  • Lay on stomach with hands at shoulders, elbows in
  • Keep back relaxed with weight supported by triceps
  • Drive up from the triceps

Repeat above 2x
Check to track:       

Sit Throughs » ***10-12 Each Side*** -- * Push Up position, legs slightly apart with core engaged * Twist by driving hip and leg through to opposite side * Alternate

Sit Throughs » 15 each side

  • Push Up position, legs slightly apart with core engaged
  • Twist by driving hip and leg through to opposite side
  • Alternate
Side Crawls » ***30-40 Seconds*** -- * Wide stance Push Up position * Core is engaged; keep back stabilized * Crawl three-four steps to one side, three-four steps to other keeping

Side Crawls » 30-40 seconds

  • Wide stance Push Up position
  • Core is engaged; keep back stabilized
  • Crawl three-four steps to one side, three-four steps to other keeping

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 of any single cardio movement

Cool Down / Stretching

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