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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 Muscle Focus 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.

Advanced should repeat all sets 5x, Intermediate 4x and Beginner 3x. 10

 

Warm Up

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

1-Arm Cable Presses » 10-12 each side

  • Adjust cable to be slightly lower than shoulder level
  • Face away with handle in hand, cable above forearm and with opposite leg forward
  • Control press out, control back; can rotate torso and opposite arm
  • All one side then repeat with other

1-Arm High Cable Rows » 10-12 each side

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

Squat Shrugs » 10-12 reps

  • Squat with dumbbells
  • Use momentum of coming up to move them into a shrug
  • Lower controlled

Repeat above 5x
Check to track:       

Barbell Squats » 8-10 reps

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

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

Repeat above 5x
Check to track:       

Front & Side Raises with Dumbbells » 12-14 reps

  • Simultaneously lift dumbbells, one in front and one to the side
  • Control down, alternate front and side arms

Medicine Ball or Dumbbell Pikes » 12-16 reps

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

Skier Side Jumps with pause » 8-10 each side

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings

Repeat above 5x
Check to track:       

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 one one movement

Cool Down / Stretching

skz