The Weider Total Body Works 5000 is piece of home fitness equipment that uses your body weight for a variety of exercises. With more than 100 body-shaping exercises possible, this glide board trainer helps you firm up your entire body, while you increase overall strength, endurance and flexibility, notes Home Gym Adviser.
Back Row
A back row will target your upper back, shoulders and biceps. Start by adjusting the incline of the bench to your desired resistance, then assume the kneeling position on the glide board of the Total Body Works 5000. Grasp a handle bar in each hand and keep your chest up as you draw both elbows back. Pinch your shoulders blades together as you hold the top position then slowly return to the starting position. Repeat for desired repetitions.
Chest Press
The Total Body Works 5000 allows you to perform a chest press, which will target your shoulders, chest, triceps and core. Start this exercise by sitting on the glide board with knees bent and grasping a handle bar with each hand. Keep your back straight and chest up as you extend your arms in front of you and flex the pectoral muscles. Slowly bend at the elbows and return to the starting position. Repeat for desired repetitions.
Incline Crunches
The Weider Total Body Works 5000 allows you to performed incline crunches that will target your upper abdominals. Adjust the bench to desired incline, which will determine the difficulty of the exercise. Start by lying the glide board, grasping a handle bar in each hand and facing the palms forward. Contract the abs and crunch upward, hold for a count then return to the starting position. Repeat for desired repetitions.
Hack Squat
Hack squats will target your quadriceps, hamstrings, calves and core muscles. Start by lying on the glide board with your feet shoulder-width apart on the squat platform. Keep your back straight and neck in a neutral position as you bend at the knees. Lower your torso downward until your legs are bent at 90 degrees, hold for a count, then press through the heels and return to the beginning position of the squat. Repeat for desired repetitions.
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