“Mega” Cardio Moves on the Total Gym

Hey there super star! Are you ready to get your sweat groove on and boost those endorphins with another Mega Moves workout?

This routine is designed to rev up your metabolism, burn off extra calories, strengthen and lengthen your muscles, and energize your mind/ body connection. The workout moves at a steady pace with a series of different core influenced drills to keep your muscles activated and your body in motion.


The mega moves series will challenge your body to accomplish your ultimate fitness goals. Incorporate a clean diet into your plan and you’ll have a successful experience!

There are 5 workouts in the Mega Moves Series:
• Mega Leg Moves
• Mega Core Moves
• Mega Arms
• Mega Cardio Moves
• Total Mega Body

These workouts are designed to focus on a specific area for a targeted challenge. Once you have learned them all, feel free to combine the workouts to vary your routine.


Understanding how to master the method and implement it on your Total Gym will make all the difference in your workout, as well as the results you ultimately produce.

This is the fifth blog (4th workout) of the series, so if you’re just joining in now, take a moment to review the important principles in the first blog and start the series from the top. That will get you up to speed to understand how this Mega Moves Series works. LINKS TO THE SERIES: MEGA MOVES FOR MEGA FORM



• No shoes required, even doing cardio! Try to perform the workout barefoot and work your feet muscles!
• Use of sticky socks will help to preventing slipping, but are not required.


• The workout is performed in a timed circuit, NOT reps
• Always adjust the incline to accommodate your strength level
• Dynamically warm-up your muscles then proceed directly into the Mega Cardio Circuit

• Perform each exercise drill continually for 60-90 seconds. There is only 1 unilateral drill so perform it on one side for the first set, and repeat the other side on the second set. (This is considered 2 complete sets.)

• Do what you can in the amount of time. It’s not a race, more a challenge.

Choosing your timed interval sets:
• 60 seconds/ exercise = 5 minutes on 1 side
• 90 seconds/ exercise = approximately 8 minutes on 1 side
• Suggested: Start with 60 seconds, if you need a challenge or have more time, do 90 second intervals.


• Total workout time with warm-up (5 min), 4 complete sets (20 min), at 60 seconds/ exercise will take approximately 25 minutes.
• If you only have 15 minutes to move, perform the warm-up and 2 sets for a 15 minute workout.
• For a longer session, add additional sets or use the 90 second timed interval formula… you decide!


• The exercise drills are designed to challenge and condition your muscles for a period of time.
• Pace yourself and move at a pace you can maintain.


• I suggest printing or writing this workout on a board so that you know what exercise comes next and it flows smoothly for the timed intervals.


• The cardio exercises have the same names for both the “megaformer” & Total Gym workouts.


• Squat Stand
• Timer to clock each exercise

TG = Total Gym
GB = Glideboard

WARM-UP: 5 min.

• Suggested Incline: High
• Attach Squat Stand
• Face the vertical tower and place hands on the GB for the following plank & core work
• Set your timer & get at it!

Minute 1: Jump Squats
Minute 2: Alternating Single Leg Jump Squats
Minute 3: Jumping Jacks


Minute 4: Incline Mountain Climbers: (plank facing vertical column, alternate knees to arms maintaining plank)
Minute 5: Incline Plank Slides: (plank facing vertical column, slide to forearms, then back to plank)

MEGA ARMS: approx. 20 min.

Timed: 60-90 seconds per exercise
Low-medium incline

Goal: Burn calories, condition overall muscular strength and cardiovascular system
Targets: Core intensive, extremities, cardiovascular system
Incline: The lower the incline for these drills, the harder the work load for the core and cardiovascular intensity.

1. Army Crawl
• Facing the vertical column, open the GB and assume a forearm plank position at the bottom.
• Remain in a plank position as you walk the forearms up and down the GB.

2. Burpie Push-Up
• Stand facing the vertical column.
• Squat down, open the GB and push it up the rails to assume a plank position.
• Perform 1 push-up, then bend the knees bringing the GB down the rails and jump or stand up.
• Advanced: face away from vertical column for more intensity.

3. Repeater Knees
• Face away from the vertical column and place 1 foot on the GB.
• Keep the GB leg bent and remain in a low stance as the opposite leg performs repeater knee lifts.
• Perform all reps on 1 side for the first set. Second set, perform the opposite leg.

4. Jump Squat V Roll
• Face away from the vertical column and straddle the GB.
• Perform 1 jump squat, absorb the landing to a V-sit on the GB and roll back to lower back activating the core.
• Roll up to straddle and repeat.

5. Down-Down / Up-Up
• Face the vertical column, push the GB up the rails and come into a plank with straight arms.
• Maintaining a plank position, lower to the forearms one arm at a time, then return back to straight arms.
• Repeat this down-down, up-up motion for the time required.
• Advanced: face away from vertical column for more intensity.


Be sure to check out the video to see how these Mega Cardio Moves are performed on your Total Gym.

Stay tuned for the final workout in the series; Total Mega Body.

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. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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