Beginners Guide to Build Muscular Strength, Endurance, and Get Fit on your Total Gym: Part 1

It’s crazy to believe we’re a month into the new year. So the big question is, did you commit to any fitness goals or make any changes to bettering your health? If you have, way to go! Stay the course and keep going strong. If you've had the intention, but haven’t been able to get into the groove yet, not to worry! It’s never too late to start a new workout program and achieve your fitness goals.


Starting a fitness program may be one of the best things you can do for your health. I’ve created a guide that will get you started with a fitness routine with ease. The “Beginners Guide” will help build a foundation of muscular strength, endurance, and will condition your muscles using your Total Gym no matter what your fitness level. I suggest that you focus on executing the exercises with proper form first using a light amount of resistance. This not only helps to condition your muscles safely, but it ultimately helps you perform better as you increase the resistance and build strength.

This is the first of a two-part series. Workout 1 involves the upper body while Workout 2 focuses on the lower body. Both workouts include core work because a strong core is key in connecting everything together!

Workouts 1 and 2 can be alternated back and forth each time you exercise. Having only two workouts to learn will make this series easy to follow while establishing good form. Plus, the workouts target different muscle groups which will allow your muscles time to recover properly, will help you build strength, and will help prevent injury from overuse.


Accessory: Cables
Level: low - medium depending on your strength level


• Choose an appropriate incline level to accommodate your strength. I suggest starting with a lower setting. As you improve, adjust your level to a higher setting.
• Begin your workout with a dynamic warm-up to properly wake up your muscles.
• Perform the strength circuit in the order listed below, by moving from one exercise to the next with minimal rest.
• REPS: Aim to perform 22 REPS of each exercise. (22 reps to represent 2022)!
• SETS: If you feel like 1 round was plenty, call it a “1 and done” set and perform a quick cool-down of stretches. If you feel you need more, perform another round of the circuit.
• Complete your workout with a series of stretches to recover and reset your muscles.


Active movements to prepare your muscles (3-5 minutes)
Please incorporate your own set of exercises to prepare your muscles.
I’ve listed an example to include:
● Incline Push-ups (modified knees down, advanced legs extended)


• Perform each exercise for 22 reps, then move to the next exercise

1. Torso Rotation (right side)
2. High Rows
3. Bicep Curls
4. Torso Rotation (left side)
5. Seated Chest Fly
6. Pullover Crunch


If you have enough steam in you, repeat the circuit from the top. Otherwise, do a one and done power set then continue to perform your own cool down.


End your workout with a series of stretches to lengthen your worked muscles and to recover them for your next workout.

Check out the video to learn how to perform these Total Gym exercises so you can master your workout.

Stay tuned for Part 2 of the Beginners Guide Series where we will learn a Lower Body and Core Routine!

Best Always,

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. (purchasable workout videos) (workout clips)

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