CrossFit with the Total Gym

total gym crossfit video

The Total Gym & CrossFit Workout Mashup You’ve Been Waiting For:

When it comes to choosing what kind of workout you want to do the world is your oyster. Everything is not for everybody, but you sure can have your pick. If you have never tried CrossFit before this could be a great addition to your exercise library. Beginners and pros alike are sure to get a great workout so put on your kicks and let’s get moving.


What are the philosophy and goals behind CrossFit?

The philosophy behind CrossFit is to cross-train (work multiple muscle groups) and stay fit, hence the name. We need to be able to sit and stand, reach and pick things up, catch our balance if we trip, even get up off the floor. CrossFit workouts are designed with functional movements in mind. The goal is to keep your body healthy, strong and able to do what it was designed to do. And all CrossFit classes can be modified or scaled to meet individual needs. This is important for all ages, therefore all ages, shapes and sizes can do these workouts to improve their physical well-being and cardiovascular fitness. It can definitely be hardcore, but it’s packaged in a community of support that can be hard to come by in your ordinary gym.


How can it be integrated with Total Gym?

Pairing these two workouts is like a marriage made in heaven. Simplifying and intensifying exercises is as easy as adjusting the level of your machine, which makes the Total Gym perfect for all levels as well. Just make sure that you stay tuned in to your body, focused on your form and modify when necessary.


What’s a long term Total Gym/CrossFit workout plan for someone to do?

Ask yourself, how am I going to move my body today? There isn’t really one long term plan that is best to follow. Our bodies are smart and can acclimate quickly to repetitive movement so keep it fresh and avoid injury by varying your routine and making sure you aren’t training the same muscle groups in the same way over an extended period of time. Challenge yourself with change. Remember that the focus of any great workout is form.


Take the three week challenge:

Do this workout three times a week for three weeks and log your progress:

  1. Start with a dynamic warmup such as jumping jacks, jump rope, or any move that will complement the workout that you’re about to perform. This will increase blood flow, heart rate and prepare your body for the workout ahead.
  1. Perform as many rounds as possible in 20 minutes of the following exercises:
  • 5 pull-ups on your Total Gym
  • 10 push-ups on the ground
  • 15 squats on your Total Gym
  • Make sure you set your Total Gym up on the highest level that you can manage with correct form.
  • There is no rest in between rounds so as soon as you finish your 15 squats you start on the pull-ups again.
  • Finish with a cool-down and stretch. This is just as important as the workout itself as it will lend to muscle recovery and performance at your next workout.


Will this workout require any accessories?

You will need the 2-piece wing attachment. There are so many exercises that you can do with this accessory so if you don’t have one you can purchase online here Total Gym Catalog – 2-piece wing attachment

Dejinira Lee

Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education from UCLA’s specialized Fitness & Nutrition program and Tuft’s University for Total Nutrition. Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility. “I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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