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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. 28

 

Warm Up

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

Half Turkish Get Ups » 8-10 each side

  • On back with right arm and knee up
  • Up from elbow onto arm, go further up squeezing glute
  • Control down

Lean-Forward Lunges with Dumbbells » 8-10 each side

  • Dumbbell in each hand at side of body
  • Step one leg out, knee does not go forward
  • Lean torso forward
  • Push away, alternate sides

Side Plank Leg Lifts » 12-15 each side

  • Get into a Side Plank postion (see video for hand position options)
  • Engage core and lift top leg up

Repeat above 5x
Check to track:       

Alternating Lat Pulldowns » 8-10 each side

  • Grasp wide bar while sitting
  • Pull down one side only; controlled back up
  • Alternate sides

Crawl Push Up into a Squat Jump » 10-12 reps

  • Stand with legs wide
  • Bend down and crawl forward; shoulder push up
  • Crawl back to standing and jump

Repeat above 5x
Check to track:       

Tricep Extensions with Cable Rope » 12-15 reps

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

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

Frog Pumps with Dumbbell » 25-30 reps

  • Brace with arms holding a dumbbell on top of hips
  • Keep feet close, move hips up while squeezing heels together
  • Squeeze glutes together at top

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