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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 Conditioning 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.

Scroll down for Advanced, Intermediate and Beginner starting points. 19

 

Warm Up

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

Advanced Start here

1-Arm Row with Dumbbell » 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

Barbell Shoulder Presses » 8-10 reps

  • Engage core and squeeze glutes
  • Use some body drive and push up above head
  • Control down

Repeat above 5x
Check to track:       

Intermediate Start Here

Squat Shrugs » 10-12 reps

  • Squat with dumbbells
  • Use momentum of coming up to move them into a shrug
  • Lower controlled

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)

Medicine Ball or Dumbbell Pikes » 10-12 reps

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

Repeat above 4x
Check to track:       

Beginner Start Here

Cable Curtsy Lunges » 10-12 each side

  • Low cable attachment with handle
  • Engage weight, curtsy to side which you hold the cable

Low Cable Rows » 10 reps

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

Rockbacks » 20 reps

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

Sprinter Lunges » 10 each side

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

Repeat above 3x
Check to track:       

Core Pull Throughs with Dumbbells » 8-10 each side

  • Your Push Up postion
  • Engage core; don't move your back
  • Pull dumbbell through from opposite side

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

Sit Ups to 1-2 Cross Punches » 20 reps

  • Perform a Sit Up
  • Throw a 1-2 Cross Punch; right goes left then left goes right
  • Control down

Repeat above 2x
Check to track:       

Isometric Chest Holds » 45 seconds

  • Get into half-down Push Up position
  • Imagine you're flexing your palms out to engage chest, back, etc.

Crawl Push Up into a Squat Jump » 12-15 reps

  • Stand with legs wide
  • Bend down and crawl forward; shoulder push up
  • Crawl back to standing and jump

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 of any single cardio movement

Cool Down / Stretching

skz