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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. 41

 

Warm Up

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

Advanced Start here

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

One-Sided Farmer Carries » 30-40 seconds each side

  • Single dumbbell to side; use core to balance body and stay straight
  • Walk forwards or backwards
  • Change sides

Repeat above 5x
Check to track:       

Intermediate 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

Medicine Ball or Dumbbell Pikes » 20 reps

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

V Shoulder Presses » 10-12 reps

  • Stand with feet at shoulder width; core engaged
  • Press up and out to the sides
  • Bring down controlled

Repeat above 4x
Check to track:       

Beginner Start Here

Cable Pull Downs using Rope Attachment » 10-12 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

Push Ups » 10-12 reps

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

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

Dumbbell Front Raises » 10 reps

  • Stand with two dumbbells, shoulder relaxed
  • Lift whole arm straight out in front of you, touching the tops of the dumbbells
  • Control down

Repeat above 3x
Check to track:       

Hip Abductions on Machine » 20 reps

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

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

Lunge Isometric Holds » 30-40 seconds

  • Get in lunge position pulling your front leg back and the back leg forward to create tension
  • Hold
  • Each side

Repeat above 2x
Check to track:       

Forward and Backward Crawls » 60 seconds

  • Engage core; keep back still as if you have a glass of lava on your back that you can't spill
  • Crawl forward four steps
  • Crawl backward four steps

Frog Pumps » 60 reps

  • Back on floor, bracing with arms
  • Keep feet close, move hips up while squeezing heels together
  • Squeeze glutes together at top

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