The Total Gym is marketed for its versatility. Even the most basic of models facilitates more than 40 exercises, and the more accessories you add, the more exercises you can do.
But you don't have to do every single possible exercise to get a good workout on the Total Gym, especially when you first start using it. Instead, familiarize yourself with your Total Gym by doing basic exercises that work major muscle groups, and that can be done on any Total Gym model, no matter how many accessories your machine included.
Setup
Step 1
Set the folded Total Gym upright on its rollers. Spread the rollers apart until the Total Gym lays flat. Support the top edge of the glideboard as you do this, to keep the Total Gym from spreading out of control.
Step 2
Pull out the hitch pin or pins at the base of the vertical support column, which is folded down between the glideboard rails. Pull the column up until it's vertical. Reinsert the hitch pins to fix the column in place.
Step 3
Pull out the hitch pin that secures the U-shaped rail bracket to the vertical support column. Place one foot on the bottom rollers to keep the entire gym from lifting up as you pull the rail bracket up to the desired setting on the vertical support. Reinsert the hitch pin through both the rail bracket and the vertical support column. Make sure the pin goes all the way through both the bracket and the vertical column.
Use
Step 1
Straddle the glideboard, facing upslope. Hold one pulley handle in each hand. Pull the handles back toward your torso at lower-rib level. This pulls the glideboard up the rails. Sit up straight as you extend your arms, lowering the glideboard. This is called a row, and works every major pulling muscle in your back, shoulders and arms.
Step 2
Straddle the glideboard, this time facing downslope. Hold one pulley handle in each hand. Extend your arms, pushing the pulley handles out in front of your chest and pushing the glideboard up the rails. Bend your arms, lowering the glideboard until your elbows are even with your shoulders. This is called a chest press, and works your chest, shoulders and arms.
Step 3
Lie faceup on the glideboard, head pointing upslope. Bend your knees and rest your heels on the glideboard. With one pulley handle in each hand, extend both arms out to the side in an iron cross position. Swing your arms down against your side, pushing the glideboard up the rails, then slowly return to the start position. This exercise works every major muscle group in your torso.
Step 4
Attach the wing accessory, squat stand or Pilates bar, at least one of which comes with all Total Gym models, to the bottom side of the rails. Kneel on the glideboard and plant the ball of one foot on whichever accessory you installed. Push off with that foot as if you were starting a sprint race, sliding the glideboard up the rails. Slowly return to the start position. The sprint start primarily works your glutes, quads and calves.
Tips and Warnings
- When you're done working out, reverse the setup procedure and slide the Total Gym into a closet or under your bed.
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