The Total Gym XL is an exercise machine that is used to increase muscle, strength and endurance. The machine uses a glide board and a cable pulley system, allowing for a variety of movements for the upper body, core and lower body. The Total Gym XL uses your own body weight as resistance while you perform the exercises.
Wide Chest Press
As its name indicates, the wide chest press works the chest muscles. Sit on the glide board, facing away from the cable pulleys. Grasp the handles using an overhand grip and place your feet on the glide board with your legs extended. Position the handles by the sides of your chest. Bring the handles away from the sides of your chest by extending your elbows. Bring the handles back to the initial position by bending your elbows.
Single-Arm Lat Row
The single-arm lat row helps develop your back muscles. Sit on the glide board, facing towards the cable pulleys and hold the right handle with your right hand in an overhand grip with your right arm extended. Move the right handle towards the right side of your torso by bending your right elbow. Move the right handle forward to the start by extending your right elbow. Repeat the movement with your left arm after completing the target number of repetitions with your right arm.
Kneeling Biceps Curl
Tone your biceps with a biceps curl done from a kneeling position. Place your lower legs on the glide board with your knees bent and facing towards the cable pulleys. Grasp the handles using an underhand grip with your arms extended. Position the handles in front of your torso. Keep your torso upright during the exercise. Bring the handles towards your shoulder by bending your elbows. Bring the handles back to the beginning position by extending your elbows.
Kneeling Reverse Triceps Kickback
The kneeling reverse triceps kickback works your triceps, as its name implies. Place your lower legs on the glide board with your knees bent facing towards the cable pulleys and hold the handles in underhand grip with your arms bent. Position the handles by the sides of your knees. Lean your torso forward until your back is about parallel to the glide board. Move the handles backward by extending your elbows. Move the handles forward by bending your elbows.
Incline Single-Leg Lunge
Use the Total Gym XL to do a variation of the classic lunge. Place your right foot on the glide board, facing towards the cable pulleys, and place your left foot on the ground by the side of the machine. Keep your torso upright. Bring the glide board up towards the cable pulleys by bending your right knee and bringing your left heel slightly off the ground. Bring the glide board back to the start by extending your right knee and placing your right heel down on the ground. Repeat the exercise with your left leg after completing the desired number of reps with your right leg.
Member Comments