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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. 33

 

Warm Up

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

Advanced Start here

Lunge Clean Press with Dumbbell » 8-10 each side

  • Get into lunge position; one leg out with dumbbell in opposite hand
  • All the weight to the heel then clean press up
  • Keep your balance

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

Repeat above 5x
Check to track:       

Intermediate Start Here

Alternating Lat Pulldowns » 8-10 each side

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

Plate Shoulder Front Raises » 10-12 reps

  • Stand wide, relaxed with weight plate in two-handed grasp
  • Raise plate straight up until you can almost see through hole
  • Relax traps, control on the way down

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 4x
Check to track:       

Beginner Start Here

1-Arm High Cable Rows » 12-16 each side

  • Grab cable handle, opposite foot front
  • Core engaged
  • Pull from elbow down, pause then control up
  • All one side then other

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

Leg Kick Planks » 8-10 reps

  • Plank position
  • Maintain core position—try not to twist
  • Kick out and back; alternate legs (1 rep is 1 of each side)

Speed Squats—Controlled » 15-20 reps

  • Fast squats, don't let knees buckle
  • Like jumping without toes leaving the ground
  • Almost like forcing your body down, stopping and reversing up

Repeat above 3x
Check to track:       

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

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

Sumo Squat-Stretches » 15-20 reps

  • Wide stance; eyes forward
  • Squat; elbows to the inside of knees
  • Stretch hamstrings
  • Back into squat and up

Repeat above 2x
Check to track:       

Frog Pumps » 40-50 reps

  • Back on floor, bracing with arms
  • Keep feet close, move hips up while squeezing heels together
  • Squeeze glutes together at top

Spider Push ups » 20 reps

  • Lay on stomach, legs wide, arms wide with hands pointing slightly out
  • Elevate; keeping neck neutral
  • Wider as you improve

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

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