Total Gym PiYo Workout

Flex, bend, move, and groove to a workout that combines Pilates, yoga, and strength movements into a killer routine.

You may or may not have heard of the famous PiYo workout. Put simply, it’s a high-energy, continual routine that blends Pilates and yoga to burn calories and tone muscles.

Many workouts in our fitness world today tend to blend different modalities into a training session to maximize time and achieve a training goal. Having a well rounded program of different types of cardio, strength, and flexibility training is the key elements to gaining results.

PiYo [defined]

PiYo is a dynamic, flowing sequence of exercises that burns calories while lengthening and toning your muscles and increasing flexibility. PiYo was created by Chalene Johnson, the founder of the Turbo Kick system and is a Beachbody program. It was designed for people who want the mind-body benefits of a yoga or Pilates workout, but in a higher-energy, faster paced style.

POSITIVES of Piyo[benefits]

1. Good for all ages and fitness levels

2. Total body workout

3. Improves strength, cardio output, flexibility

4. Low impact movements

5. Burns calories

6. Increases balance and stability

7. Increase joint range of motion


A typical PiYo workout includes a mix of five themes: heat building, lower body, full body fusion, power flow core, and more stretch & strength.

Music is also an important motivator for the workout. The tracks chosen will have a different training focus (the themes above) done to the whole song. So keep this in mind when recreating PiYo on your own.

The following is a breakdown of what a ‘Live’ PiYo class (in a live setting) entails including the warm-up and the five themes:


A dynamic set of movements that warmup the body and prepare the muscles to work.
Examples: side bends, reverse lunges, squats with large arm movements


This section is geared towards heating up the major muscles of the extremities and spine through sun salutations.
Examples: planks, push-ups, warrior poses, crescent lunges, child’s pose, cobra


The primary focus is on strengthening and toning the lower extremities
Examples: squats and lunge variations including side lunge, bowler/ curtesy, side lunge knee lift combo, etc.


This section combines upper and lower body movements
Examples: plank variations; walk out & roll up, squat and lunge combinations


This segment picks up the intensity by adding power, aka plyometrics, along with the strength exercises.
Examples: plyometrics; jump squats or lunges, bowler (curtsey), side lunge


- these exercises build strength while creating muscle length with your own body's resistance.
Examples: slower paced push-ups, plank variations, lunges/ squats, then followed up with a stretch

PiYo ‘home’ workouts are executed slightly different due to the ability to choose a specific program. The workouts are dedicated to lower body, some entirely to the core, and so on. The beauty of this workout is that the different segments allows you too make the workout a certain length and specific to your workout goals.


Many fitness years ago, I created a very similar program I call “Plyo Pilates™”. It’s a dynamic flow of exercises that combined Pilates barre & modern dance, yoga flow, martial arts, and athletic power. I developed the Plyo Pilates™ Method based on the many skills I practiced as a child, value as an adult, and from learning what skills are lacking in typical workouts to function at optimal levels. I feel it’s important to to functionally move with grace at any age, skill level, and be able to correct imbalances where the body needs strength.

To me, Plyo Pilates™ is an extremely special, unique, and a one-of-a-kind type of workout experience. I teach classes, workshops, and certifications to share my method as well:) I’ve also produced old school DVDs and have current downloadable videos to do anywhere, anytime… my videos would be a great workout addition along with your Total Gym routine. (for more information, please contact me!)

I wanted to share my program as well, because it different, yet similar to a PiYo workout. Perhaps you have exercises you blend in your workouts too! Creative minds think and move with their soul!

Knowing the value of fusion based workouts, lets dive in to a PiYo routine you can do on your Total Gym!

PiYo [Total Gym] WORKOUT

I’ve created a ‘mini’ PiYo style workout that incorporates your Total Gym. The workout consists of 5 exercise combos targeted to each PiYo theme.


- To make this workout have a special flair, I suggest performing it in a pyramid set.

- Perform the first exercise for 10 reps then hold a 30 second plank (active recovery)

- Repeat again for 8 reps, 30 sec. plank hold...

- If time permits, repeat a 3rd set for 6 reps, 30 sec. plank hold...

- Then move on to the next exercise and perform in the same manor until completed.

- Option to perform as a circuit, one after the other, and repeat for multiple sets.


Chair, Reverse Lunge Pulse 4xs (all on right then repeat left)

#1. [Heat Building]

Plank, Runners lunge R/L, Mountain Climbers 4xs
- Face tower

#2. [Lower Body]

‘Bowlers’ / Curtsey lunge +repeaters (face away) (all on right then repeat left)
- Face away

#3. [Full Body Fusion]

Plank walk out, push-up, walk in, side-side squats
- Face tower

#4. [Power Flow & Core]

Incline plank, alternate knee to chest & elbow, leap over GB 4xs
- Face tower

#5. [Strength & Stretch]

Bridge Hamstring Curls, Leg extension & spinal twist (all on right then repeat left)
- Supine, facing tower with feet on GB

Be sure to check out the accompanying video to see how these exercises are performed on your Total Gym.

Experience a PiYo style workout performed on your Total Gym for a total mind-body, blissed-out workout.



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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