How to Get Started with Your New Total Gym

You have decided to pull the trigger on purchasing a total gym and make a positive change to your life. A big congratulations is in order for investing in your commitment to being active and living a healthier life style!! I also want to to personally congratulate you for joining the Total Gym community and to welcome you to learn and to take full advantage of all the programs and variety of exercises this equipment can offer!

The truth is, the Total Gym equipment IS by far one of best home gyms that is portable, storable, affordable, and produces real results. It’s been on the market for over 30 years, and keeps improving with add-on accessories. But the equipment is only as good as the user who uses it! These success stories these are real and you too could have your own success story from using the equipment as well!

High five, fist pump! Now it’s go time! To get you started, my goal is to provide you with some helpful tips to setting up, storing, and working out on your new equipment!


Finding the perfect spot to set up your Total Gym will vary depending on the space you have to work within your living quarters. When choosing a location, take into consideration these set up points:

Space Allowance

10 feet of length and at least 5 feet width of space allowance


Music or TV connection, proper lighting, and regulated temperature


Typically, out of site out of mind. Therefore, set up where it’s easy to get to and doesn’t become another ‘piece of furniture’ or clothes rack!

I always suggest to choose a location that makes you most happy and motivated to spend your time. Instead of choosing the next empty space in your house, which could be a dark corner of your basement or an open area near the laundry room, choose a comfortable room with good lighting and air circulation so that it becomes your happy movement place.

Better yet, with the portability and versatility of the Total Gym, consider using your patio with natural light, fresh air, and nature around you. Changing your location to work out and keeping your surroundings fresh and comfortable will keep you committed, motivated, and will enhance your work out experience!


Whether you live in a house or an apartment, your Total Gym equipment can easily be folded and stored out of the way. The instructions are listed in the set up manual along with an instructional video to watch and learn.

If the equipment needs stored for any reason, simply fold it without any accessories attached and place it in a closet, under the bed or neatly stand it in the corner of a room. Storage is simple which will keep your home looking great while giving you the ability to use your Total Gym regularly!


Take some time to really get to know your Total Gym before attempting any workout. This will allow you to experiment with how the glideboard feels on particular angles and how to adjust the settings with ease. It will also enable you to feel how essential your core strength, balance, and stability is to work along with the Total Gym equipment.

Once you feel comfortable with adjusting the incline levels and attaching the different accessories, then you will be able to start learning the basic exercises and how to perform them correctly. There are so many exercises, positions, and variable settings, it can be really exciting to learn them all! One piece of advice to new comers is to start simple by testing out the basic exercises and then try some variations as you get more comfortable.

Examples of variations that can be made to basic exercises include:

• Changing the exercise tempo
• Adjusting the body’s positioning
• Increasing or decreasing the incline

You will quickly see for yourself as you become more familiar and confident with your Total Gym equipment how easy you can incorporate variations within a basic workout.


So now you’re all set up and ready to get your first sweat on, what’s the best way to get started on the right path?

Start with a simple, Go-To Circuit Workout!! To help get you started, I designed a total body circuit consisting of 10 basic Total Gym exercises that you can easily learn and perform anytime. It’s efficient, effective, and targets every major muscle group to give you a solid workout! It will also give you the basis to expand and vary your workout once you are accustomed to these basics!


• Begin with a warm-up of dynamic movements.
• Perform the 10 exercises listed below in circuit form, one exercise after the other with little rest, until they’re all completed.
• Aim for 10 reps each.
• After completing one round of the circuit, you have the choice to either repeat for a second set depending on your timing.
• End your workout with a series of stretches.


Perform a series of dynamic movements in all planes of motion so that your muscles are warm and prepared for the circuit workout. (3-5 minutes of your own exercises)


Set Up: Attach Squat Stand, medium-high incline

1. 3 Stance squats (parallel, hip width, plié)
2. Single leg squats abduct


3. Torso rotation (right side)
4. Surfer row
5. Rear flies
6. Bicep curls
7. Torso rotation (left side)
8. Serving
9. Pullover crunch
10. Bicycle crunch


End your circuit workout with a series of stretches to lengthen the muscles worked and to prevents injury from occurring.

Check out the video to see how to perform this go to circuit on your Total Gym.

Getting started should be easy especially if you know the basics and have a solid workout at your fingertips.

Congrats again and welcome to the Total Gym community.


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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