The Total Gym 3000 is a home gym exercise machine in the Total Gym series endorsed by Chuck Norris. You can do exercises for all your major muscle groups. Do a mix of upper and lower body exercises during each session to get a full-body workout. Do three workouts per week on non-consecutive days to increase your strength and muscular endurance.
Lower Body
Step 1
Do exercises like the leg pull, squats, single-leg squats, and hip abduction to work the muscles of your lower body. Adjust the incline of the Total Gym to a height that will fatigue your legs in 15 to 20 reps.
Step 2
Lie on the Total Gym glide board with your legs straight and place your feet a few inches apart on the wing accessory at the bottom of the Total Gym for squats. Relax your arms at your sides on the glide board. Hold onto the bottom corners of the board.
Step 3
Lower yourself toward the floor by bending your knees with a controlled movement. Stop when your knees make a 90-degree angle. Inhale as you bend your knees. Keep your back and head flat against the board.
Step 4
Press your legs back straight, but be careful not to lock your knees. Exhale as to straighten your legs.
Step 5
Do two sets with a one-minute rest in between.
Upper Body
Step 1
Do exercises like the bench press, butterfly, seated row and surfer to work your upper body. Adjust the incline of the Total Gym to a height that will fatigue your legs in 15 to 20 reps when doing these exercises.
Step 2
Sit on the glide board facing away from the pulley assembly to do butterflies. Sit with your buttocks on the top edge of the board with your legs extended straight. Hold a handle to the cables in each hand. Open your arms wide to your sides at chest height, with your palms facing forward. Bend your arms slightly.
Step 3
Bring your arms together without bending your elbows further and exhale. Maintain a straight spine with your shoulders pulled back and your abs squeezed. This will raise the board upward.
Step 4
Inhale and open your arms as you return to the starting position with your arms at chest height. Move your arms smoothly. Make all your movements controlled.
Step 5
Do one to sets and take a one minute rest in between sets.
Tips and Warnings
- Try some of the 35 exercises on your Total Gym's Wall Chart for new challenges.
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