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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. 22

 

Warm Up

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

Barbell Deadlifts » 10-12 reps

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

T-Push Ups » 10-12 reps

  • Your Push Up postion
  • Legs slightly apart
  • Push up and turn body and raise arm so both of your arms are vertical
  • Alternate sides

Skier Side Jumps with pause » 20 reps

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings

Repeat above 5x
Check to track:       

1-Arm Chest Presses with Dumbbell » 10-12 reps

  • Single dumbbell in neutral position (parallel to body)
  • Opposite arm can be up in air to balance
  • Control up and down
  • Perform all reps with one arm, switch dumbbell arms at chest level then repeat all reps with other arm

Step Ups with Dumbbells » 8-10 each side

  • Use sturdy step box or bench
  • Dumbells to each side (if used; or single in "goblet" position)
  • Step up—not forward, then control down
  • Complete reps on one leg before switching to other

Repeat above 5x
Check to track:       

Leg Presses » 12-15 reps

  • Never lock your knees or be on toes
  • Make sure back is firmly against seat

Triceps Kickbacks with Dumbbells » 12-15 reps

  • Lean foward about 45° with dumbbells in a curl position at chest level
  • Keep upper arms in same position and kick back dumbbells (hinge at elbow until arms are straight)

Bicep Curls with Dumbbells » 10-12 reps

  • Dumbells neutral at side
  • Keep body neutral and stable
  • Curl up, turning wrists out as you get to the top
  • Control down

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