Deck the Halls with Total Gym Moves

Burn fat and strengthen your muscles while you deck the halls!  A seasonal workout will help lift up your spirits, brighten your mood, and give you more energy to Fa la la along.

This dynamic workout contains an element of cardio, core, and strength movements wrapped up in a seamless circuit to train the whole package.


This is a challenging yet fun circuit workout that utilizes reps and timed intervals. It moves quickly so be sure to learn the exercises so you can transition smoothly. 

  • The first 3 exercises are total body core moves that are performed by ‘decreasing reps’. (Ex: 50, 30,10 reps/ exercise)
  • The next 3 exercise are total body strength moves that are performed by ‘timed intervals’. Make sure you have your timer ready to go! (Ex: 60, 45, 30 sec/ exercise)
  • Repeat the timed strength moves on the other side. (Ex: 60, 45, 30 sec/ exercise)
  • Repeat the 3 core moves by ‘increasing reps’. (Ex: 10, 30, 50 reps/ exercise)
  • Finish strong with the 2 bonus moves! (Ex: 15 reps / exercise)
  • Duration: 1 round takes approximately 15 minutes depending on your speed.


  • Medium-high incline, adjust to accommodate your fitness level
  • Squat Stand & Cables attached


  • Squat Stand, Cables, & a Timer


Listed below are 6 Total Gym exercises performed in this workout. 

  1. Jump Squat & Crunch
  2. Bicycle Crunch
  3. Pull Over Crunch
  4. Step Ups
  5. Torso Chops
  6. Lat pull downs


Finish off the workout with these 2 bonus moves to complete your circuit.

(Remove Squat Stand & Cables)

  1. Incline Push-Ups
  2. Plank Slides

Be sure to check out the demonstration video to see how these exercises are performed on your Total Gym!


I’ve also created a ‘cheat sheet’ for you to follow so you know the exact order, reps and timed intervals for each exercise.

Have yourself a jolly… Fa La La Lolly… jolly good time!




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)

Leave a Reply