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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. 13

 

Warm Up

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

Advanced Start here

Split-Stance Rotational Clean with Dumbbell » 8-10 each side

  • Hold dumbbell with one hand and rotate down into weight-bearing opposite heel
  • Load from hips and rotate body back and dumbbell up
  • See video for foot action

Barbell Deadlifts » 10-12 reps

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

Repeat above 5x
Check to track:       

Intermediate Start Here

One-Sided Farmer Carries » 30-40 seconds each side

  • Single dumbbell to side; use core to balance body and stay straight
  • Walk forwards or backwards
  • Change sides

Toe Touch Abs » 12-20 reps

  • Lean back
  • Both legs up (if you can)
  • Alternate left/right
  • Twist torso, touch opposite leg by lifting head and foot

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

Repeat above 4x
Check to track:       

Beginner Start Here

Cem Glute Complex » 10-10-20-30

  • On floor in bridge position
  • 10 bridges with only left foot on floor
  • 10 bridges with only right foot on floor
  • 20 bridges with both feet down
  • Single bridge held for 30 seconds

Chest Presses with Dumbbells » 10-12 reps

  • Drive up dumbbells individually from knees
  • Core engaged
  • Bring down to sides, press up
  • When finished use legs to help you get up

Sprinter Lunges » 8-10 each side

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

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 3x
Check to track:       

Tricep Extensions on Floor » 12-14 reps

  • Lay on stomach with hands at shoulders, elbows in
  • Keep back relaxed with weight supported by triceps
  • Drive up from the triceps

Low Cable Rows » 12-14 reps

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

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 2x
Check to track:       

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

Single Leg Planks » 15-20 seconds each side

  • Plank position; shoulders over elbows
  • Lift leg straight up; hold, squeezing opposite glute
  • Keep core tight
  • Control coming down and switch sides

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