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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. 20

 

Warm Up

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

Sumo Squats with Kettlebell or Dumbbells » 12-15 reps

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

Dumbbell Shoulder Presses » 10-12 reps

  • Dumbbells up in neutral position
  • Tighten core and squeeze glutes
  • Push up; control down

Medicine Ball or Dumbbell Pikes » 10-15 reps

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

Repeat above 5x
Check to track:       

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

Dumbbell Swing Rotations » 10-12 each side

  • Grip dumbbell in right hand with left hand over it
  • Crouch on right side, rotate and chop up to the left
  • Do all one side then repeat with other.

Repeat above 5x
Check to track:       

Alternating Lat Pulldowns » 10 each side

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

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 » 10-12 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:       

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