The Total Gym Supra Pro is one of many exercise machines from Total Gym, a company that is spokes-modeled and endorsed by Chuck Norris and Christie Brinkley. The Total Gym machines use your own body weight as a resistance tool to fuel your workout. This allows these machines to take up minimal space in your home.
Chest Fly
The chest fly is an exercise that will give your pectoral muscles a workout. Chest flys done with a cable system will target your inner Pectoral muscles, your biceps and your short head muscles. To perform a chest fly on your Total Gym, you will seat yourself on the bench facing away from the upright structure and grasp the handles with your arms extended backwards and a slight angle in your elbows. Bring your hands towards each other directly in front of your chest. Maintain the slight angle in your elbows. Slowly return your arms to the starting position. Perform this exercise as many times as is appropriate for you personal level of fitness.
Seated Torso Twist
The seated torso twist targets your obliques and your abdominal muscles. Start by sitting sideways on the bench with your right side towards the upright structure. Grasp the handle on the right side of your body with both hands. Lift your feet slightly off the floor and rotate your arms around your body until they are on your left hand side. Slowly allow your arms to return to their starting position. Perform a number of repetitions determined by your level of fitness. Perform the exercises facing the opposite direction on the bench to balance both sides of your exercise.
Hip Adduction
Hip adduction exercises target your leg adductors, the group of muscles in your legs that stabilize your hip joints. To perform the hip adduction exercise, sit sideways on the bench with your right side towards the upright structure. Secure the Velcro strap handle to your lower thigh, right above your knee. Slide down the bench so that your right leg is at a 45-degree angle from your left leg. Flex your right leg until your feet come together, making sure to keep your left leg straight out in front of your body. Slowly bring your right leg back to its starting position. Perform the exercise with both legs and as many times as is appropriate for your level of fitness.
Lat Row
The lat row is an exercise that works your latissimus dorsi, biceps, trapesius and your rhomboids. This very versatile exercise is done by sitting on the bench with your legs extended towards the upright structure. Grasp both handles with your arms extended in front of your body. Pull your hands towards your abdomen, making sure to keep your elbows tucked in. Slowly return your arms to their starting position. Perform as many reps as is appropriate for your level of fitness.
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