The Weider Total Body Works 5000 is a home workout system that, using pulleys, resistance bands and gravity, can be used to strengthen and tone all of your major muscle groups. By adjusting the incline of the Body Works glide board, you can easily alter the resistance to match your individual fitness requirements. According to manufacturer Weider Fitness, you can perform 50 exercises using the Weider Total Body Works 5000 system.
Kneeling Row
This exercise tones and strengthens your upper back and biceps muscles. Adjust the incline of the glide board; the steeper the angle is, the more challenging the exercise will be. Kneel on the board and hold a cable handle in each hand. Keeping your torso perpendicular to the board, pull your arms back until your hands are touching your ribs. Slowly extend your arms to return to the starting position and repeat. You can make this exercise more challenging by using one arm at a time or attaching one or more of the four resistance bands provided with the machine.
Chest Fly
To isolate, tone and strengthen your chest and shoulders, lie on your back on the glide board with your legs bent and feet flat. Take a handle in each hand and press your hands forwards to arms' length---this is your starting position. Keeping your arms level with your shoulders and your elbows slightly bent but fixed, open your arms to lower the glide board towards the floor. Pause in this stretched position for a second before squeezing your arms together to return to the starting position. Adjust the incline and the resistance bands to customize the intensity of this exercise.
Hack Squat
Hack squats will strengthen your legs, especially your front thighs, which are your quadriceps muscles. Lie on your back on the glide board and place your feet on the foot plate. Make sure your toes are pointing directly forwards and your feet are as wide as the foot plate allows. Keeping your back against the glide board, bend your knees and slide down as far as you feel comfortable. Pause in the bottom position for a second before extending your legs and pushing yourself back up into the starting position. Repeat for the desired number of repetitions. If, after adjusting the angle to its steepest setting and adding all four resistance bands, you still find this exercise too easy, you can perform it using one leg at a time.
Cable Crunches
To strengthen your abdominals, lie on your back on the glide board with your head uppermost. Bend your legs and place your fleet flat against the glide board so that they are close to your butt. Hold a cable handle in each hand and pull your arms down so that your hands are on either side of your head. Keeping your lower back in contact with the board, use your abdominals to lift your head, shoulders and upper back. Make sure you keep your hands next to your head, and do not move them. Slowly lower your head and shoulders back down onto the board to return to the start position and then repeat. Adjust the incline and band settings to alter the intensity of this exercise.
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