Prep the patio, ready the grill, and grab that picnic blanket - the summer season has started. And so has The Total Gym Summer Body Challenge!

Welcome to week 2 of summer fitness camp! I’m so happy to have you on board for this four week challenge with your Total Gym. If you have been following along, I hope you’ve found your groove and are able to master the workouts with success. If you’re just tuning in now, you can get all the important details to start the challenge now.


This challenge is all about getting your summer body ready to feel and look your best for the season. Over the next four weeks, you’ll complete 24 transformational workouts designed to increase your strength, build lean muscle, and improve your endurance on and off of your Total Gym.

Each week I will provide you with a structured cardio and strength workout plan that includes a series of Total Gym strength workouts, so you'll know exactly what to do each day of the challenge.

The strength workouts target all major muscle groups and are designed to progress each week by building upon the previous weeks workout. As you progress and increase your strength, you have options to integrate the advanced exercises for an extra challenge.

To keep you committed, I advise you to keep a daily workout journal to record your wins and struggles, your workouts and cardio sessions, and anything you feel is helpful to have a success experience.


This weeks total body workout uses the cables along with the incline level to challenge your upper body in coordination with your lower body - all while focusing on your core!

Learn Workout 2 with good form and advance the exercises as the week progresses. Workout 1 will be in the mix again as well! Additionally, be sure to sweat it out on alternating days with your favorite cardio and core routines and don’t forget to spend time stretching those sexy muscles so they’re prepared for the next workout.

Now let’s get sweatin’!

GOAL: Shape, tone, and sculpt your summer body in 4-weeks with the Total Gym Summer Body Challenge.


• Perform your own warm-up for at least 5-minutes to prepare your muscles.
• Perform workouts in circuit format on non consecutive days
• Perform each exercise for 15-20 reps / 2-3 sets with little rest between sets
• Incline levels will vary depending on the exercise and your strength. Adjust the level to accommodate your strength, especially if you need a challenge.
• Modify or advance the exercises by adjusting your body position on the glide board (ex: knees bent vs legs extended, seated vs high kneeling)
• Refer to the weekly workout schedule
• View the video to see a demonstration of the exercises.
• Stay consistent, dedicated, and focused on your goal.

Accessory: Cables

*The exercises are listed from basic (1), intermediate (2), to advanced options (3)

1. Down Down - Up Up (DDUU)
• Bent knees DDUU (1)
• Bent knees DDPP +bent knee push-up (1)
• DDUU straight legs (2)
• Straight legs DDUU +bent knee push-up (2)
• Straight Legs +push-up (3)
• Lower incline for more intensity (advanced)

2. Torso Rotation -seated (1)
• Kneeling (2)

3. Surfer Row (1)
• Surfer Row +Bicep Curl (2)

4. Seated Chest Fly
• Bent Knees or Straddle Legs (1)
• Straight Legs (2)

5. Pull Over Crunch
• Feet on glide board (1)
• Lift legs (2)
• Straight legs (3)

6. Lat Raise Crunch
• Feet on glide board (1)
• Lift legs (2)
• Straight legs (3)

Be sure to check out the video to see how Workout 2 is done on your Total Gym.

You are all set with 28 days of motivation at your fingertips. This calendar below shows the entire workout plan for the next 4-weeks. I suggest you take a screen shot, save it, print it - whatever you need to do to keep on track. Use this calendar to check off each workout as you complete the daily tasks.

So get pumped and stay committed to your fitness goals as we go on a fitness journey to achieve your summer body!

Stay tuned for Week 3 || Workout 3 of the Total Gym Summer Body Challenge.

Train Hard.

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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