A workout using the Total Gym.
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Secure feet under top bar of multi function attachment. Lay on your back with legs straight and buttocks near the top of the glideboard. Point toes. Pull the glideboard toward your feet until the g...Secure feet under top bar of multi function attachment. Lay on your back with legs straight and buttocks near the top of the glideboard. Point toes. Pull the glideboard toward your feet until the glideboard nearly reaches your heels. Let the glideboard down slowly. Repeat. For added abdominal work, lift head and shoulders as you pull up. Do not raise back off of glideboard.
Muscles: Calves, Hamstrings, Lower & Upper Abdominals, Hips, and Thighs. (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Roll glideboard toward height adjustment column. Sit at bottom of glideboard. Lay back. Place feet on multi function attachment. Bend knees to 90 degrees. Push until legs are straight. Repeat.
...Roll glideboard toward height adjustment column. Sit at bottom of glideboard. Lay back. Place feet on multi function attachment. Bend knees to 90 degrees. Push until legs are straight. Repeat.
Muscles: Quadriceps, Buttocks, and Calves (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Grasp handles and lay on your back with your head the top of the glideboard. Stretch arms over head. Bend knees and put your feet on the bottom of the glideboard. Move arms in an arc over the chest...Grasp handles and lay on your back with your head the top of the glideboard. Stretch arms over head. Bend knees and put your feet on the bottom of the glideboard. Move arms in an arc over the chest until they touch the thighs. Slowly let arms go back to original position. Repeat. Raise head and shoulders while pulling to work more abdominals.
Muscles: Shoulders, Upper Back, Triceps, Upper Abdominals, Chest, and Lats (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Put feet on glideboard. Stretch arms behind you with palms forward. Pull arms in an arc in front of...Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Put feet on glideboard. Stretch arms behind you with palms forward. Pull arms in an arc in front of you and level with your chest. Keep back straight. Slowly allow your arms to stretch back behind you again. Keep arms slightly bent. Repeat.
Muscles: Front Shoulders, Chest, Biceps, and Abdominals (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms facing each ot...Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms facing each other at shoulder-width distance, pull into your rib cage. Slowly return to original position. Repeat.
Muscles: Upper Back, Trapezius, and Biceps (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Grasp handles and lay on your back with your head at the top of the glideboard. Stretch arms out from sides. Bend knees and put your feet on the bottom of the glideboard. Move arms in an arc to hi...Grasp handles and lay on your back with your head at the top of the glideboard. Stretch arms out from sides. Bend knees and put your feet on the bottom of the glideboard. Move arms in an arc to hips. Slowly let arms go back to original position. Repeat.
Muscles: Lats, Shoulders, and Arms (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Grasp handles. Sit at top of glideboard facing away from height adjustment column. Put your legs on the glideboard. Bend elbows. Hold handles, palms down, on either side of chest. Push forward an...Grasp handles. Sit at top of glideboard facing away from height adjustment column. Put your legs on the glideboard. Bend elbows. Hold handles, palms down, on either side of chest. Push forward and upright slightly by extending arms straight out in front of you. Slowly allow hands to return to position on either side of chest. Repeat.
Muscles: Chest, Shoulders, Triceps, and Abdominals (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms up, bend elbow...Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms up, bend elbow and bring hands into shoulders. Then lower hands to original starting position. Repeat.
Muscles: Biceps, Forearms, and Shoulders (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Grasp handles. Kneel on glidboard facing the height adjustment column. Knees should be near top of glideboard. Hold handles against your chest with your palms facing toward your chest. Bend at the...Grasp handles. Kneel on glidboard facing the height adjustment column. Knees should be near top of glideboard. Hold handles against your chest with your palms facing toward your chest. Bend at the waist so your upper body is parallel to the glideboard. Lean back while keeping the handles against your chest. Slowly return to starting position. Repeat.
Muscles: Low Back (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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Pull glideboard up so you can lay on your stomach while holding the multi function attachment. Top of glideboard should be at shoulder height. Pull glideboard until your hands touch your shoulders. ...Pull glideboard up so you can lay on your stomach while holding the multi function attachment. Top of glideboard should be at shoulder height. Pull glideboard until your hands touch your shoulders. Then lower yourself slowly until your arms are fully extended. Variations: Palms up isolate the biceps. Palms down isolate the lats.
Muscles: Upper Back, Shoulders, and Biceps (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
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