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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 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

Renegade Rows with Dumbbells » 12-16 Reps

  • Right over the dumbbells
  • Feet wide; tuck in and core tight
  • Pull it back and control it down
  • Remember to row and keep traps relaxed

Barbell Squats » 12-16 Reps

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

Repeat above 5x
Check to track:       

Intermediate Start Here

Dumbbell Shoulder Presses » 12-14 Reps

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

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

1-Arm High Cable Rows » 12-14 each side

  • Grab cable handle, opposite foot front
  • Core engaged
  • Pull from elbow down, pause then control up
  • All one side then other

Repeat above 4x
Check to track:       

Beginner Start Here

Tricep Extensions with Cable Rope » 12-14 Reps

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

Push Ups » 10-14 Reps

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

Sumo Squats with Kettlebell or Dumbbells » 10-12 Reps

  • Wide stance right over weight; toes slightly out
  • Lower into squat/deadlift position
  • Drive up and squeeze at the top

Plank Shoulder Touches » 8-10 each side

  • Your Push Up position; Feet shoulder width, shoulders right over hands
  • Lift hand up to opposite shoulder; hold
  • Control down and alternate hands
  • Keep your core taut; try not to move side-to-side

Repeat above 3x
Check to track:       

Hip Abductions on Machine » 15-20 Reps

  • Push out with knees
  • Pause before coming back; controlled
  • Core is engaged

Bicep Curls with Dumbbells » 12-15 Reps

  • Dumbells neutral at side
  • Keep body neutral and stable
  • Curl up, turning wrists out as you get to the top
  • Control down

Squat Jumps » 15-20 Reps

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

Repeat above 2x
Check to track:       

Pull Ups » Until Exhaustion

  • Shoulder width
  • Core is tight * Control up and down
  • Eccentric if needed (jump up and fight to stay up as you go down)

Plank Steps » Until Exhaustion

  • Plank position; shoulders directly over elbows (or hands)
  • Engage core
  • Step out all the way right; return
  • Step out all the way left; return


  • 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


  • 15 minutes of any single cardio movement

Cool Down / Stretching