Total Body Works 5000 Exercises

Exercise your body aerobically and with strength training on one machine. Weider's Total Body Works 5000 gives you the chance to work out with over 100 exercises on one piece of equipment. It is priced around $300 as of September 2010, making it cheaper than some Total Gym models. You can also do Pilates at home on the Total Body Works 5000.

Cardio Pull with Alternate Leg Variation

The cardio pull with alternate leg variation is a cardiovascular exercise that burns calories while also toning your upper and lower body. Perform this exercise quickly after you become familiar with the proper exercise form. The faster you go, the more calories you'll burn but if you sacrifice proper form you may injure yourself. Lie face up on the bench with your legs straight and your feet on the foot platform to begin. Grasp the handles with your arms above your head and your palms facing up. Lift your left foot off the platform and extend your leg straight a few inches in the air. Bend your right knee and lower yourself into the starting position with your knee over your toe. Next, press your right leg straight and simultaneously bend your elbows until they form 90 degree angles. Bring your elbows to the sides of the bench so your palms face your feet. Reverse the motion to complete one repetition. Do an equal number of the desired reps or spend the same length of time on your left leg.

Overhead Press--Press Bar Variation

The overhead press with bar variation works your shoulders and triceps. To do this exercise, lie on your belly with your head near the floor, the foot plate removed and the handlebar on the bottom frame. Grab the handlebars with your hands facing the floor and your elbows bent at your sides. Cross your legs and hold them mostly straight off the top edge of the bench. It doesn't matter which leg is on top or bottom. The bench rests on the bottom frame at the beginning of the exercise. Next, press your arms straight and slide the bench upwards. Slowly lower yourself back to the starting position until the bench touches the bottom frame to complete an overhead press with bar.

Open and Close

The open and close is a Pilates exercise that strengthens your core muscles with special emphasis on the abs and hip abductors. To perform the open and close exercise, set the bench on the lowest rung so that it is almost flat. Lie face up on the bottom of the bench with your legs in the air. Bend your legs in tabletop position with your shins parallel to the floor, your legs together and your toes pointed. Hold onto the bottom of the bench with your arms straight. Press your scapula into the bench and keep your back in a neutral position. Tighten your abs, then open your legs out to the sides. Next, bring your legs back together or close them. This is the open and close. You will feel your abs working harder to keep your back from arching off the bench as your legs open.