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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. 14

 

Warm Up

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

Lat Pulldowns » 10 reps

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

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

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

Repeat above 5x
Check to track:       

Barbell Deadlifts » 8-10 reps

  • Arms like hooks
  • Take slack out of bar
  • Straight up and down; shoulders up first

Sumo Squats with Kettlebell or Dumbbells » 10-12 reps

  • Wide stance right over weight; toes slightly out
  • Lower into squat/deadlift position
  • Drive up and squeeze at the top

Repeat above 5x
Check to track:       

Front Raises with Cable » 8-10 reps

  • Rope attachment to lowest height on Cable set up
  • Raise arms; elbows first
  • No shrugging
  • Control down

Sprinter Lunges » 8-10 each side

  • Get in a lunging posiiton
  • Use the hip flexers to turn your stance; not jump
  • Control the stance

One-Sided Farmer Carries » 20-30 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:       

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