The Total Gym home workout system is one of the most compact multi-exercise home gyms available. The 1500 model is one of the more basic in the line, but you can still accomplish a full-body workout with it. This is done by utilizing the hand pulleys and wing accessory included with the Total Gym 1500.
Starter Workout
According to Total Gym manufacturer Fitness Quest, the starter workout program is its most popular routine with consumers. The program is a circuit-training workout with 15 exercises that target all of the major muscle groups in your body. You perform each exercise for 12 to 15 repetitions at a moderate pace while maintaining proper form. Limit the rest time between each exercise to less than a minute. You can perform this exercise routine two or three times a week.
Weight Loss
To effectively lose weight on the Total Gym, you need to perform eight to 10 different exercises per workout at a moderate intensity. Exercises that engage multiple muscle groups, such as pullups using the wing attachment, will help you burn the most calories during your workout. Keep a quick, but controlled pace throughout the routine to keep your heart rate elevated. You can use this type of workout up to five times per week, but you must allow your muscles time to recover if they are sore.
Strength Training
If you are new to strength training, the Total Gym 1500 may be effective at helping you build muscle. Set the gym to a resistance level that is 70 percent or greater of your one repetition maximum for an exercise. Choose five to eight exercises that work a specific muscle group in your body, such as arms or chest, and then perform five to 10 repetitions of each exercise. Allow a couple of minutes' rest between sets so your muscles can recover. Use the strength-training workout three times per week, training a different muscle group each day.
Injury Rehabilitation
Total Gyms can be useful for therapeutic rehabilitation after an injury because most of the exercises on the machine require you to use stabilizer muscles. This allows you to strengthen the area around an injury in a similar way to free weights without the danger of lifting free-form. If you are using the Total Gym 1500 for rehabilitation purposes, set it to a very low resistance setting and perform a high number of repetitions rather than over-stressing the muscles with a heavy workout.
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