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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. 01

 

Warm Up

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

Advanced Start here

Barbell Deadlifts » 10-12 Reps

  • Arms like hooks
  • Take slack out of bar
  • Straight up and down; shoulders up first

Rotational Squat Presses » 8-10 Each Side

  • Single Dumbbell in hand, turn and touch opposite foot
  • Rotate away and press up
  • Controlled, don't swing weight

Repeat above 5x
Check to track:       

Intermediate Start Here

Cable Rope Front Squats » 10-12 each side

  • Cable system low with rope attachment.
  • Right over cable so pulling you straight down
  • Core engaged, rope held just below chin; squat

Low Cable Rows » 10-12 reps

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

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

Repeat above 4x
Check to track:       

Beginner Start Here

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

Rockbacks » 18-20 reps

  • Sit comfortably (on mat if needed), with legs bent in front of you
  • Chest up; not hunched
  • Hands in front of heart, crossed to shoulders or on head
  • Lean back as far as you can keeping feet on floor, hold then repeat

Tricep Extensions with Cable Rope » 10-12 reps

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

Spider Push ups » 12-16 reps

  • Lay on stomach, legs wide, arms wide with hands pointing slightly out
  • Elevate; keeping neck neutral
  • Wider as you improve

Repeat above 3x
Check to track:       

Hamstring Walk Outs » 8-10 reps

  • On your back, hips up, and on your heels
  • Walk feet out as far as you can; keep hips up
  • Walk feet back

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

Rear Flys on Bench with Dumbbells » 8-10 reps

  • Lay flat on your stomach
  • Grab two, lighter dumbbells together under the bench
  • Use your delts, relax the traps—don't shrug, to bring dumbbells up and out
  • Pause and control down

Repeat above 2x
Check to track:       

Alternating T-Planks » 14-20 total

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

Plate Shoulder Front Raises » 20-25 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

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

skz