The Total Gym is an at-home exercise machine that utilizes body weight to perform strengthening exercises. There are so many variations of exercises for each body part that you could have several different workout routines. You can even increase your calorie burn by going through the exercises quickly and with minimal rest, as with interval training.
Arms
You can get an arm workout on the Total Gym doing both a bicep curl and triceps extension. To do a bicep curl, get on the board with your back facing the front of the machine. In a seated position, grab the handles with straight arms. Slowly bring your arms toward the front of your body by bending your elbows, hold for a moment, then lower yourself down to start and repeat. To work the triceps, get in the same position as you did for the bicep curl. But this time, bend your elbows back behind your head. Your elbows are even with your face and your hands are behind your head. To perform the exercise, straighten your elbows so that your hands extend up overhead, hold for a second, then lower your hands back down and repeat.
Chest
To work the chest muscles, try a chest fly. Start with your back facing the machine and each hand holding a handle. Your arms should be outstretched at each side. To do the exercise, move your arms in toward the middle of your body until they almost meet, hold for a second, then move them back out and repeat. Keep your elbows slightly bent throughout the motion.
Back and Shoulders
Do a pullup to work the back and shoulders. The pullup uses the bar attachment at the top of your Total Gym. Lie face-down on the Total Gym sliding board. With both hands, grab the bar so that your arms fully extended. Pull yourself up by bending your elbows which will cause the board and your body to move up. At the top of the exercise, pause for a second, then lower yourself back down and repeat.
Abs
You can get an effective ab workout with the Total Gym. Lie down on your back on the sliding board with your feet planted firmly on the base. Slide yourself all the way up and begin doing crunches. You can also target your obliques. To do an oblique twist, sit on one side of sliding board with your legs hanging off the side. Grab the opposite side's handle with both hands. Begin by facing the machine. Simultaneously move your hands to raise yourself up and twist your torso all the way around so that you are facing the other direction, hold for a second, then lower yourself back down and repeat on both sides.
Legs
To work the leg muscles, you can perform a series of squats. To start, lie down on the sliding board with your feet on the base. Your knees should be bent and the sliding board in the full downward position. Push yourself up to do a conventional squat. Take one foot off the base and push yourself up with one leg to do a one-legged squat. Turn yourself over to your side and use one leg to push yourself up to do a side squat.
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