5 Fast, Fierce, and Fabulous Total Gym Moves

Every trainer has their own set of favorite exercises that they feel are the best to do with certain pieces of equipment. Having a variety of different exercises to experiment with and add to your fitness repertoire can always make any routine different as well as add a challenge.

When working out, I always try to have a plan of what I want to accomplish. Whether it’s a cardio day, a combination of core and strength intervals, or a Pilates workout, it’s always best to throw in some of your favorite exercises to accomplish significant results. I have compiled some of my favorite Total Gym exercises that work multiple muscle groups simultaneously. These functional movements combine strength, core, and cardio components that train the entire body in a short amount of time to produce maximum results!

Maria’s Favorite Exercises

Here is my set of go-to exercises that I do when I’m short on time and want an effective and efficient full-body workout. I suggest incorporating these exercises into your routine and performing them at least twice a week.

Remember:

• The reps and sets will vary depending on your fitness goals. For a reference, try to perform 10-15 reps and 2-3 sets.
• Perform the following 5 exercises in circuit format. Rest briefly, then repeat to complete your workout.
• If you’re interested in more Total Gym Circuit Workouts, check out this post!

1. Arm Circles

   Goal: To target the entire arm area (shoulders, triceps, biceps) & core
   Description: (cables / low-med level)Lie flat on the glide board with the cables in each hand. Exhale as your arms sweep in a continual motion to perform a complete circle. Perform an equal amount in each direction.

    * Keep the spine in a neutral or imprinted position throughout the motion. 

   • Beginner: Keep your knees bent while your feet rest on the glideboard (GB). Try to keep your head, neck, and shoulders resting on the GB while the arms circle, to avoid unnecessary strain.
   • Intermediate: Lift your legs and bend them at a 90′ angle. Lift your head, neck, and shoulders into a crunch position and hold to engage your abs.
   • Advanced: Extend your legs straight and lower them closer towards the GB while keeping the correct spinal alignment.

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The Total Gym Challenge

Are you looking for a dynamic and inspiring way to challenge your body, to reach a higher fitness level, and produce real results?

If you can say “YES!” to this question, then my friend, we have a goal! It’s not about being fit enough, it’s about having the will to commit and accept the challenge for YOU. Everyone will start at a different level of fitness and progress at their own pace. This is the exciting part about accepting a challenge for a set period of time and seeing how your body responds.

The workouts can be modified for any fitness level to accommodate a novice or a more experienced participant. So why not accept a challenge that is beneficial for your health and your fitness goals?

What Is The Total Gym Challenge?

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Miss Fitness America Sherry Goggin joins us on Total Gym Pulse to conclude her 3 day fat burning working program using The Total Gym!

Sherry begins by sitting on her knees on the glide board with cables in hand as she prepares for a bicep curl. Sherry demonstrates a regular bicep curl, alternating bicep curl and hammer curls throughout this position.

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Fat Burning Workout Day 1

Miss Fitness America Sherry Goggin joins us again on Total Gym Pulse to show us how to get a bikini body by doing some amazing fat burning exercises in a three day program using The Total Gym. In today’s workout Sherry will demonstrate how to work on your back, shoulders and abs.

Begin by sitting on your knees on the glideboard. Squeeze your back and do a low pull bringing the cables to your midsection. This isolates your muscles and works the lower back. From here, Sherry transitions into what she calls an “X” exercise by pulling the cables apart diagonally – then alternating each hand up and down. Sherry says  to work your way to do 3 sets of 10 for each exercise in this series.
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Plyometric Squat Workout– Beginner, Intermediate, and Advanced Progressions

Bathing suit season is here and it is time to tone up those legs, thighs, and glutes! Let’s get down to business and discuss how plyometric squats performed on the Total Gym can help get you there. Plyometrics, performed properly, are a great way to increase quad and hamstring strength, tone muscles and increase stamina to help get you through a busy day.

Let’s take a look at how plyometric squats can be performed at a beginner, intermediate and advanced level – keeping you challenged and motivated for weeks to come. Remember it is always good to set goals and keep challenging yourself as you progress to go to the next level while having some fun in the process!

Before you begin this workout, just a quick reminder on the importance of a proper warm-up. Make sure you take a few minutes to get your muscles warm and heart rate up before performing these exercises. This may involve a quick ten-minute walk/jog around the block or some basic squats with arm raises on the Total Gym.

Starting Position:
Make sure to disconnect the pulley from the glideboard and properly store it behind the tower. Now push the glideboard halfway up the rails, straddle the rails, and sit at the bottom edge facing away from the tower. Place your feet on the squat stand, positioned shoulder width apart. Slowly lie back, ensuring your head is fully supported by the glideboard and any hair/ponytails are tucked underneath your head to avoid it getting caught under the glideboard.

Plyo-Squats for Beginners

With your Total Gym set on a lower level you are going to release your feet off the glideboard as you move smoothly up and down the rails. As you go up and down the rails visualize your feet landing in the same place on the squat stand. Now change the position of your feet by pointing your toes out to the right and left. This will challenge different muscle groups muscles and tone those inner thighs. Keep things interesting by placing your feet and ankles together like you are skiing down a mountain. As you release both feet at the same time try and land softly on the squat stand by decelerating through the range of motion.
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Tips For Getting A Six Pack

Summer is just around the corner –  it’s time to bring out the swimsuits! Of course we all want to look our best and one of the best features to showcase at the beach are “six pack” abs. Joining us once again on Total Gym Pulse is fitness trainer John Peel to give us some great tips on how to get a six pack using The Total Gym.

The first exercise John demonstrates is a plank. With your feet on the floor and arms on the glideboard position yourself horizontally. Make sure to keep your back straight to prevent yourself from injuring your lower back. From here, move your arms forward and move back and forth with the glide board. Go for 15-20 reps and if you can’t move the glide board, simply hold the plank position in place.

Next, John gets to the side of The Total Gym and places one elbow on the glideboard and stacks his feet on top of each other. Keep your hips up high as this exercise works the obliques. (more…)