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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. 30

 

Warm Up

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

Chest Presses with Dumbbells » 12-15 reps

  • Drive up dumbbells individually from knees
  • Core engaged * Bring down to sides, press up
  • When finished use legs to help you get up

Single Leg Planks » 15-20 seconds each side

  • Plank position; shoulders over elbows
  • Lift leg straight up; hold, squeezing opposite glute
  • Keep core tight
  • Control coming down and switch sides

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:       

Lat Pulldowns » 12-15 reps

  • Wide Grip
  • Lean slightly backwards; shoulders relaxed
  • Pull down; moving just in front of nose
  • Engage then slowly up

Side Lunges to Curtsy Lunges » 8-10 each side

  • Side Lunge, come up
  • Curtsy Lunge the same direction
  • Do all one side before switching

Repeat above 5x
Check to track:       

Cable Overhead Tricep Presses » 10-12 reps

  • One foot forward
  • Lock upper arm
  • Look forward and drive it forward
  • Make sure cable doesn't hit your head

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

Iron Cross Lateral Raises » 10-12 each side

  • Stand holding dumbbells out to your sides in a cross pose
  • Lock one arm and control one dumbbell down to your side and back up
  • Perform all one side then lock other arm and perform for the other side

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