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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

Lunge Clean Press with Dumbbell » 8-10 Each Side

  • Get into lunge position; one leg out with dumbbell in opposite hand
  • All the weight to the heel then clean press up
  • Keep your balance

Deadlift Rows with Dumbbells » 10-12 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

Repeat above 5x
Check to track:       

Intermediate Start Here

Low Cable Rows » 10-12 Reps

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

Plate Shoulder Front Raises » 10-12 Reps

  • Stand wide, relaxed with weight plate in two-handed grasp
  • Raise plate strait up until you can almost see through hole
  • Relax traps, control on the way down

Squat Jumps » 12-14 Reps

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

Repeat above 4x
Check to track:       

Beginner Start Here

Leg Curls » 10-12 Reps

  • Adjust machine properly
  • Keep hips down
  • Keep core engaged

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

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

7-7-7 Bicep Curl Complex » 7-7-7 Reps

  • Stand with two Dumbbells at side
  • 7 reps from extended to half
  • 7 reps from half to full
  • 7 reps of full curls

Repeat above 3x
Check to track:       

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

Tricep Extensions on Floor » 12-14 Reps

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

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

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

Repeat above 2x
Check to track:       

Hip Abductions on Machine » Max or 25-35 Reps

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

Toe Touch Abs » 3-40 reps

  • Lean back
  • Both legs up (if you can)
  • Alternate left/right
  • Twist torso, touch opposite leg by lifting head and foot


  • 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