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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. 17

 

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

Squat-Hold Push Outs with Dumbbell » 10-12 reps

  • Hold dumbbell close to chest; core engaged
  • Squat and push straight out, control back to chest

Repeat above 5x
Check to track:       

Intermediate Start Here

Rotational Lunges with Dumbbell » 8-10 each side

  • Hold dumbbell close to your body in goblet position with legs in slightly wide stance
  • Put all the weight on one heel, rotate down and toward that heel
  • Then drive up towards other side, lifting the original foot up onto toes

Iron Cross Lateral Raises » 10-12 each side

  • Stand holding dumbbells out to your sides in a cross pose
  • Lock one arm and control one dumbbell down to your side and back up
  • Perform all one side then lock other arm and perform for the other side

Tricep Extensions with Cable Rope » 12-14 reps

  • Grasp rope, leaning slightly forward, relax neck and shoulders
  • Keep upper arm still
  • Pull down with forearms, pause and slow up

Repeat above 4x
Check to track:       

Beginner Start Here

Lat Pulldowns » 10-12 reps

  • Wide Grip
  • Lean slightly backwards; shoulders relaxed
  • Pull down; moving just in front of nose
  • Engage then slowly up

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

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

Speed Squats—controlled » 12-15 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:       

Hip Abductions on Machine » 15-20 reps

  • Push out with knees
  • Pause before coming back; controlled
  • Core is engaged

Push Ups to Toe Touch » 10-12 each side

  • Do a Push Up
  • Walk your hands toward your feet lift one hand and touch opposite toe
  • Walk forward, do a Push Up and repeat with other hand

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 2x
Check to track:       

Toe Touch Abs » 15-20 reps

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

Side Lunges » 12-15 each side

  • Legs shoulder width
  • Step to one side with all the weight; lengthening other side and keeping it straight
  • Push up
  • Alternate 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

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