The Total Gym is designed to sculpt your entire body with one exercise machine at home. The Total Gym consists of a padded gliding board with a foot pad and handles attached to a cable and pulley system. The cables allow you to use your body weight as resistance to build muscle and burn fat. The Total Gym provides an intense, total body, strength training workout without having to lift a single weight.
Squats
Squats can stimulate all of the muscles in your lower body including the hamstrings, glutes and quadriceps. Lie with your back on the padded board. Place your feet on the foot pad with your legs straight. Slowly lower your hips toward the platform until your knees are bent at 90 degrees. Press your body back up until you return to the starting position. Repeat for three sets of 15 repetitions. To increase the intensity of the exercises, perform squats with one leg extended straight.
Rear Fly
Rear fly engages the muscles in your upper and lower back. Begin seated on the gliding board facing the handles. Grip each handle with palms facing each other and your arms straight in front of you. Squeeze your shoulder blades together while opening your arms out to the side. Keep your spine straight and abdominal muscles tight the entire time. Bring your arms back together to the starting position. Repeat for three sets of 15 repetitions.
Chest Press
Chest press works all of the muscles in your chest and shoulders. Sit on the gliding board facing the foot pad. Grab each handle and bring your arms up until they are even with your chest. Face your palms downward and bend your elbows at 90 degrees. Press your arms in and together in front of your chest, until your arms are completely straight. Release your arms back until your elbows are bent at 90 degrees. Repeat for three sets of 15 repetitions.
Triceps Press
The triceps press develops the triceps and shoulder muscles. Begin seated facing the handles. Hold each handle with your arms straight in front of your chest and palms facing down. Squeeze your triceps muscles and press your arms down until they are even with your hips. Release your arms and return to the starting position. Repeat for three sets of 15 repetitions.
References
- Total Gym: Product Information
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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