Exercises that work your entire body can be the most efficient way to get in a fast workout, according to Adam Campbell, author of "The Men's Health Big Book of Exercises." The Total Gym XLS, manufactured by EFI in San Diego, California, enables several full-body workout moves using its incline-based glideboard mechanism. This model offers the most versatility because it comes with leg pulleys, a squat stand, a Pilates kit and a wing attachment.
Leg and Bicep Curl
Sit on the glideboard facing the pulleys and hook your heels over the wing attachment. Grasp the cord handles with your palms facing up. Simultaneously bend your knees and your elbows. Pretend your elbows are on a shelf and pull your fists toward your shoulders. Pull your heels toward your seat. Keep your torso upright as you bend and extend your arms and legs, sliding the glideboard up and down the Total Gym. Perform 10 to 12 repetitions. Vary this exercise to stimulate an additional muscle head by changing your hand hold to palm-in.
Arm Pullover
Lie on your back on the glideboard with your knees bent and your toes pointed forward on the squat stand. Reach your arms past your head and grasp the cord handles with your palms turned up. Simultaneously extend your legs and pull your arms in a tall arc toward your hips. The glideboard will slide up toward the pulleys. Move with control as you return to your start position. Perform 10 to 12 repetitions. Vary this exercise by arranging your feet in a "V" position for your squats.
Coordination
Lie on your back on the glideboard and tuck your knees toward your chest. Grasp the cord handles and tuck your elbows against the sides of your ribcage. Turn your forearms and face your palms outward. Flatten your arms, extend your legs at a 45-degree angle and lift your shoulder blades off the glide board. Open your legs in a wide V, then close them. Fold your arm to bring your fists to your shoulders, then extend them. Return to your start position, lying flat on the glideboard. Perform eight to 10 sets of this exercise. Vary this exercise by changing your hand hold to palm-in.
Meeting Your Goals
Intensify any move on the Total Gym XLS by increasing the incline of the unit; make any exercise easier by lowering the incline setting. If you are trying to build more muscle mass, choose an incline setting that only allows you to perform a maximum of 12 repetitions. Take a day off between training each muscle group to allow your muscles to rebuild. For fat burning, choose an incline setting that allows you to perform up to 50 repetitions of each movement and take every third day off from muscle training.
References
- "The Men's Health Big Book of Exercises"; Adam Campbell; 2009
- Total Gym: Total Gym Model Comparison
Member Comments