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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.

 

Warm Up

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

Advanced Start here

Barbell Squats » 10-12 Reps

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

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:       

Intermediate Start Here

Deadlift Rows with Dumbbells » 12-15 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

Push Ups to Toe Touch » 7-10 Each Side

  • Do a Push Ups
  • Walk your hands toward your feet lift one hand and touch opposite toe
  • Walk forward, do a Push Up and repeat with other hand

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

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

Repeat above 4x
Check to track:       

Beginner Start Here

Squat Jumps » 15-20 Reps

  • Hands in top position, don't lean forward
  • Stay in control in both jump and catch

Side Plank Leg Lifts » 8-10 Each Side

  • Get into a Side Plank postion (see video for hand position options)
  • Engage core and lift top leg up

Skier Side Jumps with pause » 8-10 Each Side

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

Low Cable Rows » 12-15 Reps

  • Grab both ropes, stabilize with core tight
  • Pull towards body and pause

Repeat above 3x
Check to track:       

Tricep Extensions with Cable Rope » 12-15 Reps

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

Dumbbell Lunges » 8-10 Each Side

  • One leg back, leaning forward
  • Go down controlled, up and squeeze opposite side
  • All the weight in front leg

Cable Pull Downs using Rope Attachment » 12-15 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

Repeat above 2x
Check to track:       

Medicine Ball or Dumbbell Pikes » To Exhaustion

  • Outstretched on floor with ball in hands
  • Lift legs up and crunch to meet ball to the feet
  • Pause

Sit Throughs » To Exhaustion

  • Push Up position, legs slightly apart with core engaged
  • Twist by driving hip and leg through to opposite side
  • Alternate

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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