Total Gym Workouts: A Comprehensive Guide

The Total Gym offers an extensive range of workouts that cater to various fitness goals, from strength training to cardio and flexibility. Its unique design allows users to perform over 100 exercises, targeting all major muscle groups. Here’s a detailed look at some of the most popular Total Gym workouts.

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Upper Body Workouts

Chest Press

Muscles Targeted: Chest, triceps, shoulders
How to Do It:

1. Sit on the glideboard with your back against the backrest.
2. Grasp the handles and press them forward until your arms are fully extended.
3. Slowly return to the starting position.

Pull-Ups

Muscles Targeted: Back, biceps, shoulders
How to Do It:

1. Lie face-up on the glideboard with the handles above your head.
2. Grasp the handles and pull your body upward until your chest is level with your hands.
3. Lower your body back to the starting position.

Shoulder Press

Muscles Targeted: Shoulders, triceps
How to Do It:

1. Sit on the glideboard with your back against the backrest.
2. Hold the handles at shoulder height with your palms facing forward.
3. Press the handles upward until your arms are fully extended.
4. Lower back to the starting position.

Lower Body Workouts

Squats

Muscles Targeted: Quads, hamstrings, glutes
How to Do It:

1. Stand at the bottom of the glideboard with your feet shoulder-width apart.
2. Place your back against the glideboard and hold onto the handles.
3. Lower your body into a squat position by bending your knees.
4. Push through your heels to return to the starting position.

Lunges

Muscles Targeted: Quads, hamstrings, glutes
How to Do It:

1. Stand facing the glideboard with one foot on the board and the other on the floor.
2. Bend both knees to lower your body into a lunge.
3. Push through your front heel to return to the starting position.
4. Switch legs and repeat.

Calf Raises

Muscles Targeted: Calves
How to Do It:

1. Stand at the bottom of the glideboard with the balls of your feet on the edge.
2. Hold onto the handles for support.
3. Raise your heels as high as possible.
4. Lower your heels back to the starting position.

Core Workouts

Crunches

Muscles Targeted: Abdominals
How to Do It:

1. Lie face-up on the glideboard with your knees bent and feet flat on the board.
2. Place your hands behind your head or across your chest.
3. Lift your shoulders off the glideboard to perform a crunch.
4. Lower back to the starting position.

Plank

Muscles Targeted: Core, shoulders
How to Do It:

1. Lie face-down on the glideboard with your elbows under your shoulders.
2. Lift your body off the glideboard, forming a straight line from head to heels.
3. Hold the position for as long as possible.

Russian Twists

Muscles Targeted: Obliques, core
How to Do It:

1. Sit on the glideboard with your feet off the board and knees bent.
2. Hold a handle with both hands.
3. Twist your torso to one side, then to the other.

Cardio Workouts

Cardio Pull

Muscles Targeted: Full body, cardiovascular system
How to Do It:

1. Sit on the glideboard and grasp the handles.
2. Perform a rowing motion, pulling the handles towards your chest.
3. Increase the speed to elevate your heart rate.

Plyometric Jump

Muscles Targeted: Legs, cardiovascular system
How to Do It:

1. Stand at the bottom of the glideboard.
2. Lower into a squat and then jump explosively onto the glideboard.
3. Step back down and repeat.

Flexibility and Stretching

Hamstring Stretch

Muscles Targeted: Hamstrings, lower back
How to Do It:

1. Sit on the glideboard with one leg extended and the other bent.
2. Reach forward towards your toes, keeping your back straight.
3. Hold the stretch for 20-30 seconds.

Back Extension

Muscles Targeted: Lower back, core
How to Do It:

1. Lie face-down on the glideboard with your arms extended overhead.
2. Lift your chest off the glideboard, engaging your lower back muscles.
3. Hold briefly, then lower back down.

Purchasing Information

• Where to Buy:
  • Amazon
  • Total Gym Official Store on Amazon
  • Total Gym Official Website
• Price Range:
  • Basic models start around $500.
  • Advanced models like the Evolve can cost over $2,000.

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Conclusion

The Total Gym’s extensive range of workouts makes it an invaluable addition to any home gym setup. Whether you’re looking to build strength, improve flexibility, or boost cardiovascular health, the Total Gym provides a comprehensive fitness solution that adapts to your needs and fitness level. For more information and to purchase, visit the Total Gym Official Website.

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