School is starting, and routines in the house are changing with less time available for workouts and more time dedicated to helping with homework and family obligations. Rather than taking a break from exercise, shift your focus to 15 minutes is better than nothing. Maximize your time with moving between each exercise with little rest and make each exercise mindful with technique and muscles working. If you are having a crazy week with little time, then just do one set focusing on what is written in column one. With about 40 seconds per exercise and cool down exercises about 2-5 minutes this routine will be about 15 minutes. So, do not let time be your enemy or excuse, you will be amazed how effective a 15-minute workout on your Total Gym can be!
Below are 12 exercises to do on your Total Gym with the last “exercise” being the cooldown. You can choose which sets to do and your number, with each set becoming a little harder with respect to intensity. With that said, unless written, the third set is your choice. To make sure you are working efficiently, focus on 40-60 seconds per exercise at a medium tempo with minimal transition time. The workout is set up with an optional circuit, there are 4, or you can do all the exercises as one circuit then repeat the series for the second and third set. For the cooldown you will move in and out of the stretch smoothly 3-5 times and hold the last rep for 5-8 deep breaths.
| Exercise | Set One | Set Two | Set Three
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| Chest Press with Arm Pulleys
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Move slowly through the movements | Alternate arm movements | Static Equilibrium
Incorporate trunk rotation
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| Pullover with Bridge
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Bridge with each pullover
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Alternate Marching with pullover or static equilibrium arms
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Optional static equilibrium arms with holding a bridge or alternating marching. |
| Iron Cross with Abdominal Crunch
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Focus on form and slower tempo | Place the feet in the air. | Stay in an abdominal crunch with legs up and perform Iron cross
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| Seated Lateral High elbow row to triceps press | Focus on form and slower tempo | Incorporate trunk rotation | Hold and perform an extra triceps extension
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| Alternating shoulder extension with shoulder horizontal abduction
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Focus on form and slower tempo | Perform low kneeling with surfer pull | |
| Half Roll Back with Biceps Curl
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Perform one biceps curl with each half roll back
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Hold in half roll back and perform 1-5 biceps curl | Toe Touch feet or feet up |
| Push Up Facing the Total Gym | Knees on the Glideboard
Knees up glideboard Close |
Knees up glideboard closed
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Knees down Plyometric
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| Pull Up
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Pull Up Slowly | Plyometric Pull Up | Unilateral Pull up
Alternating Plyometrics Pull up |
| Hamstring curl with Pull Up accessory | Slowly pull the glideboard up and lower it down
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Fast up and slowly down | Optional Unilateral Hamstring Curl |
| Side Plank
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Knees down or up | Lifting top leg with bottom leg down or up
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Glideboard open or close |
| Squat facing away from the tower to roll up
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Squat with roll back and up | Plyometric Squat with roll up and back | Incorporate more plyometric squats and/or roll ups into each rep
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| Cooldown | Squatting:
Figure 4 Hamstring Adductor stretch with low squat
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Seated Forward
Forward Bend Lateral Flexion
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Standing
Hip flexor stretches with reaching overhead and rotational
Quad Stretch
Forward bend to roll up
|
Norm
17 Oct 2018Circuit 2 is not on the video? By the way thank you, recently diagnosed with Major depression and anxiety, lost interest in exercising, trying to find a way to get back and I think your video is a good “fit”:)