The Total Gym 1500 is a machine used at home for resistance training. It is adjustable and can be raised or lowered to various inclines. The higher the incline, the harder it will be to do Total Gym exercises. The machine has a movable bench called a glide board, and you can do exercises sitting, kneeling or lying on the glide board.
Reverse-Grip Chest Press
This exercise works the muscles of your chest, arms and shoulders. Because it is done seated in an upright position, the muscles of your abs and lower back are engaged to keep your straight posture. Sit on the glide board, with your upper body and buttocks closest to the Total Gym's upright frame and your feet on the end of the glide board, close to the floor. Your knees are bent slightly, and your arms are held bent at your sides, with your palms facing up for a reverse grip. Extend your arms forward until they are at chest height. The glide board will slide upward as you do this. Bend your arms back to your sides to complete one rep.
Squat
The squat is an effective leg exercise performed as a standing exercise in bodybuilding. On the Total Gym 1500, it is don lying on the glide board, with your head near the upright and your feet on the squat platform. The abs are squeezed so you can press your back flat onto the glide board. Place your feet hip-width apart and parallel to each other. Hands are on your hips. Begin with your legs straight. Then, bend your knees as you slide the glide board down until your knees make 90-degree angles. Pause for a moment, then press your legs straight again.
Single-Arm Pull-Up
This is a challenging exercise for your back and arms. One arm lifts your entire body weight, but because of the incline of the Total Gym, a pull-up is easier to do than doing it on a pull-up bar. Lie face-down on the glide board, with your knees bent, lower legs pointing up and your ankles crossed. Hold the wing attachment near the upright with one arm extended straight and the palm facing down. (If you turn your palm up, you are doing a single-arm chin-up.) Bend your other arm behind your back. Pull your body up by bending the arm holding the wing attachment until your face is over the attachment. The glide board slides upward. Lower your body, and straighten your arm. Repeat with the other arm holding the wing attachment.
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