The Weider Total Body Works 5000 uses your own body weight as resistance. The higher you adjust the Total Body Works incline rails, the more of your own body weight you'll be lifting. Once you're strong enough to lift your body weight on the highest setting, you can use the four optional bungee cords to add extra resistance.
The Total Body Works has a maximum user weight of 250 lbs. and can facilitate more than 50 exercises, including weight-lifting standards like rows and presses.
Setup
Step 1
Pull out on the short knob located where the bottom support bar meets the incline rails. Hold the knob out as you pull the bottom crossbar away from the top crossbar, extending the glideboard rails to the maximum length.
Step 2
Release the short knob once you've fully extended the glideboard rails. Make sure the knob snaps all the way back in place.
Step 3
Grasp one of the rails and lift it up to support the top of the Weider Total Body Works frame. Locate the spring-loaded pin in the bottom bracket on the short, vertical bar that supports the upper frame. Pull this pin out.
Step 4
Raise or lower the upper frame to the desired incline setting, sliding the bottom end of the vertical bar so it lines up with one of the adjustment holes in the lower frame leg.
Step 5
Slide the spring-loaded pin back through the bracket and the hole you lined it up with. Make sure the pin is fully engaged before using the Total Body Works 5000.
Step 6
Insert the tubes on the foot plate into the openings on the bottom of the Total Body Works, on either side of the bungee brackets. Insert the two L-shaped pins, included with the Total Body Works, through the foot plate and frame to secure it in place.
Step 7
Insert the handlebar tubes into the openings at the top of the incline rails. Insert the two L-pins that were included with the handlebar through both the handlebar and the Total Body Works frame, to secure the handlebar in place.
Basic Exercises
Step 1
Sit on the glideboard, facing downslope, with one handle in each hand. Extend your arms straight out at chest level, then slowly bend your arms, elbows and wrists still at chest level. Repeat. This works your chest, shoulders and triceps.
Step 2
Turn around and straddle the glideboard, facing upslope. Bend your arms, pulling the handles back toward your torso at lower-rib level. Sit up straight as you extend your arms. Repeat. This works every major muscle in your back, plus your shoulders and the pulling muscles in your arms.
Step 3
Hold onto the handlebar at the top of the Total Body Works and hook your feet between the padded grips. Lie back on the glideboard. Bend your knees, drawing the glideboard up the rails, then slowly straighten your legs again. Repeat. This works your hamstrings, the major muscle group in the back of your thighs.
Takedown
Step 1
Collapse the Total Body Works to the lowest incline possible, as directed in Steps 3 through 5 above.
Step 2
Locate and remove the two L-shaped pins that hold the handlebar in place at the top of the machine, and the additional two pins for the foot plate in place at the bottom of the machine. Remove the handlebar and foot plate from the Total Body Works frame. If neither of these accessories is attached to your Total Body Works, you can skip this step.
Step 3
Pull down on the short knob located where the lower support leg meets the frame on the underside of the machine.
Step 4
Slide the bottom end of the machine up toward the top end of the machine as far as possible; the bottom will slide into the top.
Step 5
Release the short knob. Store your Total Body Works away until it's needed again.
Tips and Warnings
- To use the bungee cords for extra resistance, grasp a single cord and stretch it down to the bungee bracket at the bottom of the rails. Slide the cord into the bracket and release. The more cords you use, the more extra resistance you'll have. Disconnect the bungee cords from the bungee bracket before storing your Total Body Works.
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