The Total Gym 3000 is a mid- to high-end model of the popular Total Gym home gym series. You'll get certain extras with a Total Gym 3000 that you won't see on a base model like the Total Gym 1000. A useful addition is the squat platform, which gives you more options for leg exercises. A maximum user weight of 300 pounds (instead of 250), a wider glide board and thicker foam padding make the Total Gym 3000 more accessible to more people. You will pay more for these extras.
Toes-Out Squat
The toes-out squat is a leg exercise performed with the help of the squat platform. A traditional squat is done with the feet parallel to each other, but the toes-out squat has the feet turned outward at an approximate 45-degree angle. This way, different muscles of the lower legs are strengthened, along with the thighs and glutes in a manner similar to a plie in ballet.
To perform the toes-out squat, lie on the glide board and place your feet apart on the squat platform at hip-width distance. Then, turn your toes out. Your head is near the upright. Press your back against the glide board and hold onto the bottom of the board with your arms at your side. From this starting position bend your knees and move them outward to follow the lines of your feet. Push through your heels and straighten your legs to complete a toes-out squat.
Reverse Fly with Rotation
The reverse fly with rotation is a back exercise that also strengthens the abs, chest, arms and rear shoulders. Sitting up straight and maintaining this posture throughout the exercise works your core. To begin, sit on the glide board facing the upright with your legs hanging over the top of the board. Your knees are bent and your lower legs hang relaxed in the air. Grab the handles and hold your arms straight in front of you with your elbows bent slightly. Turn your palms to face forward. From this starting position twist your torso to the right and pull your right arm back to your side, keeping your arm at shoulder height. Turn your head to look to the right. Return to the starting position and then repeat on your left side.
Swimmer
The swimmer exercise targets the shoulders and arms. The movement somewhat resembles the arm movement of the breast stroke. To do the exercise, lie face down on the glide board with your head near the upright. Bend your knees to lift your feet toward the ceiling. Reach your arms straight overhead to grasp the handles with the palms facing the floor. Then, pull your arms down and back until they are next to your sides. Rotate your palms to face inwards and raise your head off the board to look forward. Rest your head back to the board and return your arms to the starting, overhead position.
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