The Total Gym is a piece of fitness equipment that allows you to get a full-body workout using your body weight. Upper body, lower body and core exercises can be performed on the Total Gym. Intensity can be increased by raising the incline on the Total Gym glide board.
Kneeling Torso Twist
The kneeling torso twist will work your core muscles, including the obliques. Begin this exercise by kneeling on the Total Gym glide board. Grasp one handlebar with both hands and maintain a flat back throughout the movement. Contract the abs to twist the handlebar away from the pulley to move the glide board upward. Slowly return to the starting position and repeat for desired repetitions. Perform the exercise on the other side.
Squat
A squat will target your quadriceps, hamstrings, calves and core muscles. Begin the squat by lying flat on the bench with the feet shoulder width apart on the squat platform. Bend at the knees and lower your torso downward until the legs are bent at 90 degrees. Drive through the heels and return to the starting position. Repeat for desired repetitions.
Back Row
Performing a back row on the Total Gym will work your upper back, lats, shoulders and biceps. Start by sitting or kneeling on the glide board facing toward the pulley system. Grasp a handle bar in each hand and maintain a flat back as you draw the shoulders back until your arms are bent at 90 degrees. Hold for a count while flexing the upper back. Slowly return to the starting position and repeat for desired repetitions.
Chest Fly
The chest fly targets your pectoral, shoulders and triceps muscles. Start by lying flat on the glide board and grasp a handle bar in each hand. Maintain a slight bend in the elbows as you bring the handle bars together in front of the chest. Hold for a count as you flex the chest then slowly return to the start position. Repeat for desired repetitions.
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