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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. 3

 

Warm Up

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

Advanced Start here

Squat Curls » 10-12 reps

  • Stand over and grasp bar on cable set low
  • 1-Curl and hold
  • 2-Squat down; almost touching knees
  • 3-Come back up
  • 4-Control release curl

Dumbbell Swing Rotations » 8-10 each side

  • Grip dumbbell in right hand with left hand over it
  • Crouch on right side, rotate and chop up to the left
  • Do all one side then repeat with other.

Repeat above 5x
Check to track:       

Intermediate Start Here

Chest Presses with Dumbbells » 10-12 reps

  • Drive up dumbbells individually from knees
  • Core engaged
  • Bring down to sides, press up
  • When finished use legs to help you get up

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

Table Planks » 30-40 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 4x
Check to track:       

Beginner Start Here

Deadlifts with Dumbbells » 10-12 reps

  • Slight bend of the knees
  • Keep arms more to the side than front
  • Down with butt back a bit
  • Lift body up and pause with glute squeeze at top

Iron Cross Lateral Raises » 10-12 each side

  • Stand holding dumbbells out to your sides in a cross pose
  • Lock one arm and control one dumbbell down to your side and back up
  • Perform all one side then lock other arm and perform for the other side

Goblet Squats with Dumbbell » 10-12 reps

  • Hold dumbbell close to body in goblet position
  • Core engaged
  • Squat down, rise up, then squeeze the glutes without arching back

Side Lunges » 12-14 total

  • Legs shoulder width
  • Step to one side with all the weight; lengthening other side and keeping it straight
  • Push up
  • Alternate sides

Repeat above 3x
Check to track:       

Lat Pulldowns » 12-15 reps

  • Wide Grip
  • Lean slightly backwards; shoulders relaxed
  • Pull down; moving just in front of nose
  • Engage then slowly up

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

Triceps Kickbacks with Dumbbells » 12-15 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 2x
Check to track:       

Push Ups » 20 or max

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

Rope (less) Pull Through Abs » 30 or max

  • Sit down with legs, slightly elvated, in front
  • Imagine you have a rope that you slowly pull towards you
  • Alternate arms, twisting body to grab the "rope"
  • Try to limit foot movement

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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