5 Total Gym-Inspired Moves You Can Do Anywhere



Beyond the Glideboard: 5 Total Gym-Inspired Moves You Can Do Anywhere

Maria Sollon, MS, CSCS, PES

Strength Travels With You — No Equipment Needed

Travel shouldn’t mean hitting pause on your health. Whether you’re off for a work trip, escaping on a weekend getaway, or switching up your routine outdoors, consistency is what counts.

This 5-move Total Gym-inspired routine delivers the same core strength and control you’d get on the Glideboard, only this time, it goes where you go. No equipment needed.

From airport lounges to hotel rooms, parks, or beaches, this is your go-to formula for staying on point and feeling your best on the move.

5 Go-To Bodyweight Moves

These exercises simulate classic Total Gym moves by engaging the same muscles and maintaining the signature flow and control, all using just your bodyweight.

How to Use This Routine:

  • Perform each move with control, focusing on proper form.
  • Do 10–15 reps per exercise, or time it for 30-45 seconds each move if you prefer intervals.
  • Complete 1–3 rounds, depending on time and energy.
  • Bonus: Mix and match these moves with your travel walks, hikes, or beach time for an all-around fitness boost.
  1. Plank to Down Dog Press
    Simulates: Pike-ups / core and shoulder work
  • Targets: Core, shoulders, hamstrings
  • How: Start in a plank position (either on the floor or use a bench for an incline). Shift your hips back into a Down Dog, pressing heels toward the ground, then return to plank with control.
  • Option: Perform on an incline (Basic), Perform on the ground (Intermediate), Perform the movement using a “swoop” like motion to increase the strength challenge (advanced).
  • Trainer Tip: Keep the movement slow and controlled to engage your core and shoulders like you would in a Total Gym pike-up.
  1. Reverse Lunge to Knee Drive

(Simulates: Glideboard Reverse Lunge / Cable Knee Drive)

  • Targets: Legs, glutes, core, balance
  • How: Step one foot back into a reverse lunge, aiming for both knees to find a 90 degrees position. As you return to standing, drive the back knee up toward your chest and pause for a moment to work on core balance. Switch sides after reps are complete.
  • Trainer Tip: Focus on balance and keeping a steady flow. Imagine the smooth movement you feel when lunging with the Glideboard.
  1. Triceps Dip (Bench or Step)

(Simulates: Triceps Press on the Glideboard)

  • Targets: Triceps, shoulders, core
  • How: Sit on a sturdy surface with your hands placed beside your hips, fingers facing forward. Extend your arms to lift your hips off the surface. Slowly bend your elbows to about 90 degrees, then press back up to straight arms.
  • Option: Extend one leg.
  • Trainer Tip: Don’t rush. Think “press and squeeze” at the top of each rep to fully engage the triceps.
  1. Standing Low-High Chop

Simulates: Torso Rotation & Core Control

  • Targets: Obliques, shoulders, legs
  • How: Start in a squat with arms extended straight, hands together by one hip. Lower deeper into the squat as you reach toward your ankle. Then stand and rotate your torso diagonally, lifting your arms up across your body toward the opposite shoulder. Alternate sides.
  • Trainer Tip: Press your hips back during the squat for full range of motion, and keep your core engaged throughout; this mimics the rotational control of Total Gym cable work.
  1. Incline Push-Up

(Simulates: Total Gym Chest Press / Incline Push-Ups on the Glideboard)

  • Targets: Chest, triceps, core
  • How: Place hands on a stable surface (bench, wall, bed edge) and perform a push-up at an incline utilizing various hand placement positions.  Lower slowly for 3–4 counts, pause briefly at the bottom, then push back up.  Hands can be placed wide, in a triangle, or in a parallel position.
  • Option: Perform on floor or with feet elevated (inverted position).
  • Trainer Tip: The slower you go, the more muscle activation you’ll feel. This isn’t about speed, it’s about core

Game Plan

This quick, Total Gym-inspired circuit keeps you moving no matter where you are. Whether you’re poolside, in a hotel room, or stretching your legs during a road trip, this is your go-to routine to stay consistent and strong, on or off your Total Gym!

Take it with you, make it your own, and tag me @groovysweat — I’d love to see where you take your workout!

Stay strong and keep moving, no matter where life takes you.

Maria

@GROOVYSWEAT  

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Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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