A popular versatile home gym system hyped by actor Chuck Norris and model Christie Brinkley in ubiquitous infomercials and online ads, the Total Gym gives the user access to over 120 exercises. This versatility allows the user to continually update the exercise routines, which provides the necessary workout variations to keep the programs fresh and effective without placing strain on the joints.
Step 1
Perform seated bench presses by hooking up the arm-pulley cable, grasping the handles and sitting on the glideboard facing away from height-adjustment column, with your legs on the glideboard. Bend the elbows and hold the handles, palms down, on the sides of the chest. Breathe out and slowly press the handles forward and slightly up by fully extending the arms straight out in front of the chest. Breathe in and allow the handles to slowly return to the position on either side of the chest.
Step 2
Train the upper back by performing the "surfer." Hook up the arm-pulley cable, grab the handles and place the fists at the top of the glideboard. Kneel behind the fists, facing the height-adjustment column. Bend forward stretching your arms out in front of you. Breathe out and pull your hands straight back along the rail. Pull back the torso at the same time until the back arches, like a paddling surfer. Breathe in and allow the glideboard to return to the starting position.
Step 3
Do tricep extensions by hooking up the arm-pulley cable, grabbing the handles and reclining on your back, facing away from the height-adjustment column with your feet on the glideboard. Bend your elbows so your upper arms are at your side and your hands above your face. Keep the elbows stationary throughout the entire movement. Breathe out and push the handles down until your arms are fully extended. Breathe in and allow your hands to return to your face.
Step 4
Hook up the arm-pulley cable, grab both handles and sit sideways on the glideboard to perform some "twisters." Keep the arms slightly bent and close to the body with the hands at waist level. Breathe in and rotate at the waist toward the height adjustment column. Breathe out and pull the handles so the waist rotates in the other direction causing the glideboard to move up the rails. Complete the desired number of repetitions and switch to the other side.
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