Total Gym Challenge: “The Workouts”
The Total Gym Challenge is an exercise program developed by fitness trainer Rosalie Brown. It consists of 14 workouts in 18 days using The Total Gym. In addition to working out, there is also a nutritional plan you can follow to help ensure you get maximum results. Participants are also encouraged to limit their alcohol and carbohydrate intake during the Challenge as well. Before starting The Challenge or nutritional plan, please consult with a physician. Results may vary.
Some words from Rosalie…
“I developed The Total Gym Challenge with one goal in mind…RESULTS. There are many “Get Fit” quick programs out there but The Total Gym Challenge is a safe all natural way to lose weight and get the body you’ve always wanted. Like anything, the key to success starts with discipline and consistency. Stick to the fitness and nutritional plan and you’ll do great. Congratulations on your decision to achieve better health and fitness!”
(1 x = One Minute Segment)
1. 1 x Jog on Squat Stand
2. 1 x Single Leg Hop Squats Right Leg
3. 1 x Single Leg Hop Squats Left Leg
4. 1x Jog
5. 1 x Single Leg Hamstring Squats (heel press) Right Leg
6. 1 x Single Leg Hamstring Squats (heel press) Left Leg
7. 1x Jog
8. 1 x Tippy Toe Squats (toes on squat stand) Right Leg
9. 1 x Tippy Toe Squats (toes on squat stand) Left Leg
10. 1x Jog
11. 1 x Inner Thigh (turn on your side & squat) Right Leg
12. 1 x Inner Thigh (turn on your side & squat) Left Leg
13. 1 x Jog
14. 1 x Pull Ups Palms Down
15. 1 x Jog
16. 1 x Chin Up Palms Face Up
17. 1 x Jog
18. 1 x Pull Ups Narrow Grip
19. 1 x Jogs
20. 1 x Chin Ups
21. 1 x Jog
Remove Squat Stand!!!
22.1 x Hamstring Curl Ups feet go into pull up bars or wing bar
23. 1 x Full Inverted Sit Ups keep feet in pull up bars
24. 1 x Hamstring Curl
25. 1 x Jog or Full Sit Ups or Ab Twist Jog
26. 1 x Shoulder Press
27. 1 x 30 sec Plank or Plank Tuck hands on press up bars, feet on bench
Attach Cables!
8 Reps x Back row
8 Reps x Biceps
8 Reps x Back Row
8 Reps x Straight Arm Triceps Sweep
8 Reps x Biceps
8 Reps x Back Row
8 Reps x Straight Arm Triceps Sweep
8 Reps x Biceps
8 Reps x Back Row
8 Reps x Straight Arm Triceps Sweep
16 Reps ( 8 On Each Side) x Oblique Twist
24 Reps x Chest Presses
24 Reps x Overhead Chest Pull Over
