The Total Gym XL is an exercise machine endorsed by actor Chuck Norris. The muscles of your chest, back, arms, legs, core and shoulders are strengthened by Total Gym workouts. Exercises for the Total Gym XL can also be done on other Total Gym models including the Total Gym Supra, Total Gym Pro, Total Gym 1700 Club and Total Gym Elite.
Single Arm Lat Row
The single arm lat row uses muscles of your back, shoulders and arms. This exercise can be done with both arms, but a single arm lat row prevents one arm from overpowering the other. Performing an exercise with only one side also challenges the muscles of your core to stabilize your torso. To perform this exercise, sit on the top of the glideboard facing the Total Gym's upright. Your legs are extended straight in front of you with your lower legs hanging off the board. Place one hand on the side of the board and grab a handle of the Total Gym machine with your arm straight at stomach level. Then bend your elbow and pull the cable back keeping your arm tight to your side. Straighten your arm to complete one lat row.
Leg Thrust
The leg thrust exercise targets the muscles of your legs. This exercise is similar to a single leg press on a traditional leg press weight machine. The leg thrust is done lying face up on the glideboard with your head at the top of the board. The arms hold the sides of the glideboard. The knees are bent with your feet on the bottom of the board. Attach a cable to your right foot and lift your knee toward your chest. Then press your right leg straight until it forms a line with your torso. Finish one leg thrust by bending your knee back toward your body. Do the leg thrust on the left leg as well.
Incline Push-Up
The incline push-up works the muscles of the chest, arms and abdominals. The lower the incline of the bench, the more difficult the exercise will be because your arms hold more of your weight. Begin the incline push-up by placing your feet on the foot rests and your hands on the top of the glideboard. The hands are placed flat on the board at shoulder width's distance apart. The arms are straight. Your back is parallel to the board. This is your starting position. Bend your elbows to bring your torso toward the board. Keep your spine straight and let your elbows open to the sides. Then raise your torso and straighten your arms.
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