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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. 16

 

Warm Up

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

Barbell Squats » 12-15 reps

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

1-Arm Row with Dumbbell » 8-10 each side

  • Dumbbell in one arm, step forward with opposite leg and lean opposite arm on bench
  • Engage core, pull back, control down
  • Do all one side then switch

Rockbacks » 15-20 reps

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

Repeat above 5x
Check to track:       

Cable Wood Chops—Top to Bottom » 8-10 each side

  • Handle on cable system
  • Wide stance, in line with cable; core engaged
  • Chop down and slightly around, pivoting upper torso and foot
  • Eyes always forward

Gladiator Presses with Dumbbell » 8-10 each side

  • Choose Beginner/Advanced position
  • Dumbbell-side leg "up"; other leg relaxed with other arm supporting body
  • Press dumbbell up with slight twist; control down
  • Do all one side then the other

Repeat above 5x
Check to track:       

Squat Jumps » 12-15 reps

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

Dumbbell Lunges » 8-10 each side

  • One leg back, leaning forward
  • Go down controlled, up and squeeze opposite side
  • All the weight in front leg

Low Cable Rows » 12-15 reps

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

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