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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. 11

 

Warm Up

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

Advanced Start here

Deadlifts with Dumbbells » 10-12 reps

  • Slight bend of the knees
  • Keep arms more to the side than front
  • Down with butt back a bit
  • Lift body up and pause with glute squeeze at top

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

Repeat above 5x
Check to track:       

Intermediate Start Here

Cable Curtsy Lunges » 8-12 reps

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

Frog Pumps » 20-25 reps

  • Brace with arms holding a dumbbell on top of hips
  • Keep feet close, move hips up while squeezing heels together
  • Squeeze glutes together at top

7-7-7 Bicep Curl Complex » 20 reps

  • Stand with two Dumbbells at side
  • 7 from extended to half
  • 7 from half to full
  • 7 full curls

Repeat above 4x
Check to track:       

Beginner Start Here

Rotational Squat Presses » 8-10 each side

  • Single Dumbbell in hand, turn and touch opposite foot
  • Rotate away and press up
  • Controlled, don't swing weight

Front Raises with Cable » 10-12 reps

  • Rope attachment to lowest height on Cable set up
  • Raise arms; elbows first
  • No shrugging
  • Control down

Rope (less) Pull Through Abs » 14-20 reps

  • Sit down with legs, slightly elvated, in front
  • Imagine you have a rope that you slowly pull towards you
  • Alternate arms, twisting body to grab the "rope"
  • Try to limit foot movement

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

Repeat above 3x
Check to track:       

Leg Presses » 17-20 reps

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

Squat Jumps » 12-25 reps

  • Hands in top position, don't lean forward
  • Stay in control in both jump and catch

Side Crawls » 30-40 seconds

  • Wide stance Push Up position
  • Core is engaged; keep back stabilized
  • Crawl three-four steps to one side, three-four steps to other keeping

Repeat above 2x
Check to track:       

Hip Abductions on Machine » 25-30 reps

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

Pull Ups » to exhaustion

  • Shoulder width
  • Core is tight
  • Control up and down
  • Eccentric if needed (jump up and fight to stay up as you go down)

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