The total gym offers a full body workout on a single piece of fitness equipment. Cardio and strength training exercise can be performed on the total gym. In fact, the Total Gym allows you to perform up to 60 exercises that use your body weight and gravity to increase intensity, says HeartlandAmerica.com.
Chest Fly
Performing a chest fly on the Total Gym will target your chest, shoulders, triceps and core. Beginners can start with little to no incline during a chest fly while experienced exercisers can raise the incline for increased difficulty. To begin a chest fly, grasp a handle in each hand while lying flat on the Total Gym bench. Keep your arms perpendicular at your side with a slight bend in the elbows as you contract your chest and bring your hands over your chest. Slowly lower the handles back to the starting position and repeat for desired repetitions.
Cable Crunch
The Total Gym will utilize your body weight for resistance during a crunch movement. Start a crunch by lying on the Total Gym bench with your legs bent and heels at the bottom of the bench. Grasp the handle bars and twist your wrists so your palms are facing forward. Contract your abs and crunch while keeping the handle bars near your ears for the entire motion. Return to the starting position and repeat for desired repetitions.
Squat
A squat movement can be performed on a Total Gym without the use of the cables since the incline of the bench will determine the difficulty. Begin by adjusting the bench to your desired resistance then lie flat on the bench with your feet shoulder width apart on the platform. Bend your knees and slowly lower your body until your legs are bent at 90 degrees, says TotalGym.com. Push through your heels and return to the starting position. Repeat for desired repetitions.
Back Row
A back row will target your upper back, bicep and core muscles. Start by adjusting the bench incline to your preferred resistance and sit on the bench facing the top of the incline. Grasp a handle bar in each hand and lie your legs flat on the bench. Contract your back muscles while pulling your elbows back and hold this position for a count. Return to the starting position then repeat for desired repetitions.
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