The Total Gym is a type of home exercise equipment that was created in the 1970s. It works on a cable system, which allows the user to perform a variety of exercises in numerous planes of motion. Adjusting the Total Gym into the incline or decline position allows the user to use his or her body weight as resistance against the forces of gravity. Depending on the exercise, the incline will either increase or decrease the intensity. All Total Gym exercises should be performed for three sets of 10 to 20 repetitions.
Step 1
Assemble the Total Gym according to the instructional manual. Watch the DVD that comes with the product.
Step 2
Perform the Total Gym Squat. Place the carriage on the third level of inclination. Lie on your back with your knees bent at a 90 degree angle and your feet on the foot pad. Your head will be on the higher incline. Inhale as you straighten your legs. Exhale as you bend your knees and return to the starting position.
Step 3
Perform the hamstring bridge. Remain in the bent-knee incline position, and lift each vertebra so that you are in a bridge position. Remain in the bridge as you straighten and bend your legs.
Step 4
Reach for the overhead cables as you remain in the bent-knee position. Straighten your arms and reach them over your head. Inhale to prepare. As you exhale, engage your core and lift your head and shoulders off the carriage, so that you are in a "crunch position. Keep holding the cable attachment as you bring your hands toward your knees. Inhale to return to the starting position.
Step 5
Perform the lat pull-down. Remain in the bent-knee position and continue to hold the overhead cables. Begin with your arms straight. Inhale to prepare. As you exhale, bend your elbows and bring your knuckles toward your shoulders.
Step 6
Perform the hamstring curl. Keep the machine on an incline, but change your body position so that you are on your back with your head at the lower end of the machine. Begin with your legs straight. Inhale to prepare. As you exhale, bend your knees.
Step 7
Perform a biceps curl. Sit so that your butt is on the inclined end of the machine. Grasp each upper body cable with each hand. Inhale to prepare. As you exhale, bend your elbows.
Step 8
Perform a close-grip chest press. Remain in the seated position on the inclined end of the machine. Bend your arms so that your elbows are perpendicular to your torso. Inhale to prepare. As you exhale, straighten your arms.
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