The Total Gym 1100 is one of the lower-end models of the Total Gym home gyms. It lacks some of the accessories that the newer models offer, which simply reduces the number of exercises you can do on the machine. Even so, the machine offers more than 60 exercises to target all the major muscle groups of your body, including the legs, chest, back, shoulders, abs, and arms.
Lying Triceps
The lying triceps exercise strengthens the tricep muscles on the back of the upper arms. The exercise is done lying face down with your head closest to the upright. Your legs are bent with your legs lifted out of the way toward the ceiling. The arms are bent with your palms facing inwards and your hands on the sides of the top of the glideboard holding the handles. Then, extend your arms back and rotate your palms to face the ceiling. This is called elbow extension, which is what the tricep muscles do. Bend your arms back to the starting position.
Seated Biceps Curl
The seated biceps curl exercise works the biceps in the front of the upper arms. This exercise works the arms through elbow flexion, which brings the forearms toward the upper arms when you bend your elbow. Sit on the glideboard facing the upright with your legs bent and hanging off the sides of the board. Hold your arms straight in front of you with your palms facing up and holding the handles. Sit up tall and squeeze your abs. Next, bend your elbows and bring your palms up to shoulder level. Straighten your arms again to finish the exercise.
Decline Push-Up
The decline push-up on the Total Gym 1100 targets the muscles of your chest, though the triceps, shoulders and abs work too. Since your feet rest on the moveable glideboard, your core muscles must engage to keep you balanced. Put your hands on the floor beyond the bottom of the machine with your arms straight. Place your toes on the glideboard so that your back is flat and your body is parallel to the floor. This is push-up position. Next, bend your elbows and lower yourself toward the floor. Let your elbows go out to the sides. Push your body back up to straighten your arms.
Front Pullover
The front pullover works the back and shoulder muscles. The exercise is done lying on your back on the glideboard with your head at the top near the upright. The knees are bent with your feet on the board. Reach your arms overhead and grab the handles with your arms straight and your palms facing upwards. Then, pull your arms forward and bring them to your sides. Return your arms overhead to finish a front pullover.
Lateral Lunge
The lateral lunge targets the legs and glutes. The lateral lunge works your legs in a sideways movement instead of forward like a regular lunge. Begin standing sideways to the Total Gym 1100 near the bottom of the machine. Turn your right shoulder to face the glideboard and place your right foot on the bottom of the board. Make sure your entire foot is on the board. Then, slide the board upward with your right leg moving sideways and bend your left knee to 90 degrees. Extend your arms in front of your for balance. Return to the starting position. Repeat on the other side.
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