The Total Gym uses your body weight and its glide board design to give you a full body workout with more than 60 exercises. The Total Gym can target your upper body, lower body and core muscles with exercises such as chest flys, back rows, crunches and squats. Most models include a weight bar, clips, two exercise videos, leg pull accessory and squat stand, according to the company's website.
Chest Fly
A chest fly will work your chest, shoulders, triceps and core. Start by sitting upright on the Total Gym glide board, facing away from the cables, with a handle bar in each hand. Keep your elbows bent and arms rounded as you contract your chest and bring the handle bars in front of your chest. Slowly return the handle bars to the starting position and repeat for prescribed repetitions.
Back Row
A back row targets your pulling muscles such as your upper back, lats and biceps. Set the incline of the bench for desired resistance and sit on the Total Gym bench, facing toward the cables and a grasp a handle bar with each hand. Contract your back and draw your elbows toward the side of your rib cage. Hold for a count then slowly return to the starting position. Repeat for desired repetitions.
Crunch
Crunches work your abdominals and lower back. Start be setting the incline of the glide board to your desired incline. Lie on the glide board and grasp the cables overhead and pull your elbows toward your rib cage. Keep your palms facing up toward the ceiling as you contract your abs and crunch. Slowly lower down and repeat.
Squat
A squat will target your quadriceps, hamstrings, calves, glutes and abs. Start by standing on the Total Gym platform with your feet shoulder-width apart and hands on your hips. Bend your knees and sit into a squat position until your legs are at 90 degrees. Don't let your knees pass your ankles in the squat position. Next, drive through the heels and return to starting position. Repeat the squat for desired repetitions.
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