Total Gym Pro is a discontinued, at-home exercise machine that can only be purchased as a used item via private sales such as Craigslist or eBay, says Exercise Equipment Expert. The Total Gym Pro is a bench, or glide board, that is set on an incline with a pulley system that utilizes your body weight to perform more than 120 strength-training exercises. Start toning your body by targeting the major muscle groups such as the chest, back, legs and abdominals.
Chest Fly
The chest fly will tone your chest, shoulders and triceps. Begin the chest fly by sitting on the glide board facing away from the pulleys. Grasp a handle bar with each hand while keeping a slight bend in the elbows as you contract the chest and move the arms in an arched motion until the cables are in front of your chest. Hold for a count of one then slowly return to the starting position. Repeat for your desired repetitions.
Lat Row
The lat row will work your upper back, biceps and lats. Start by sitting on the glide board facing toward the pulleys and grasp a handle bar with each hand. Keep your back straight as you contract your lats and draw your elbows back, says TotalGym.com. Hold for a single count while squeezing your upper back then slowly return to the starting position. Repeat for desired repetitions.
Squat
A squat movement will target your quadriceps, hips, hamstrings and calves. Start by lying on the glide board and placing your feet on the foot platform at shoulder width apart. Bend at the knees while keeping the knees over the ankles until your legs are bent at 90 degrees. Push through the heels to return to the starting position and repeat for your desired repetitions.
Incline Crunch
The traditional ab crunch on the floor is pretty challenging and a stiff floor can wreak havoc on your back, says Total Gym Direct. Total Gym's padded glide board makes it comfortable to complete a set of crunches. Start by lying on the glide board with your hands behind your head and a slight bend in the knees. Contract the abs and slowly lift your torso upward until the upper back is off the glide board. Hold for a single count, then slowly return to the starting position. Repeat for your desired repetitions.
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