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Workout Guide for the Weider Total Body Works 5000

author image Sarka-Jonae Miller
Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.
Workout Guide for the Weider Total Body Works 5000
Put down the weights and try a workout on the Weider Total Body Works 5000. Photo Credit Thinkstock/Comstock/Getty Images

The Weider Total Body Works 5000 is an inexpensive gym for beginners and intermediate exercisers. There are over 50 exercises detailed in the accompanying workout guide as well as many variations. It also comes with a workout DVD. The Weider Total Body Works 5000 uses body weight as resistance via a glide board that attaches to a cable and pulley system similar to the design of its competitor, the Total Gym.

Kneeling Row

The kneeling row exercise works the back, biceps and shoulders. To do a kneeling row, kneel on the glide board facing the Total Body Works 5000 upright. Grab the handles with your arms straight, palms down, and then pull your arms back, bending the elbows but keeping them parallel to the floor. Straighten the arms again to complete one repetition. Perform one to three sets of eight to 12 repetitions.

Prone Chest Press

The prone chest press works the chest, triceps and shoulders. Lie face up on the glide board with your arms straight and perpendicular to your torso holding the handles. Bend your arms to lower your elbows next to your sides. Press arms straight again. Perform one to three sets of eight to 12 reps.

Resisted Abdominal Crunch

Lie on the Total Body Works 5000 in the same position as the prone chest press to do a resisted abdominal crunch for your abs. Next, raise your head and shoulders and keep your arms straight to get resistance from the machine. Lie down slowly. Perform one to three sets of eight to 12 reps.

Toes Out Squat

The toes out squat works your legs and glutes. Turning the toes out places an emphasis on your outer thighs. Stand on the squat platform with your back on the glide board. Turn your toes out and bend your knees into a squat. Stand back up. The knees stay over the toes when you squat. Perform one to three sets of eight to 12 reps.

Ajusting the Incline

To increase the intensity of your exercises, since there is no weight stack, change the incline of the glide board. There are seven levels, with the lowest being the easiest. Simply pull out the long knob on the frame under the glide board, slide the adjustment bracket to the angle you want and let go of the knob so that it slides into an adjustment hole.

Adjusting the Resistance

The Total Body Works 5000 comes with four resistance bands -- like bungee cords -- that increase the resistance given by the cables. Insert a resistance band into the bungee bracket below the squat platform. The more bands you put into the bracket, the harder the exercises will be.

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