The Total Gym 1000 is part of the Total Gym line of home gyms. If you want to look like celebrity endorsers Chuck Norris and Christie Brinkley, the Total Gym 1000 may not guarantee you will wake up one day looking like a movie star or a supermodel. It does offer you the choice of more than 100 muscle-strengthening exercises to give you a great workout. Use the Total Gym at least three days a week to see improvements in your muscle tone and burn calories.
Lateral Chest Flyes
Step 1
Sit sideways on the Total Gym glideboard with your right shoulder facing the upright. Extend your legs straight in the air and cross your ankles. Sit up tall and squeeze your abs. Hold your right arm out to the side and grab the handle of a cable. Turn your palm to face forward. Bend your right elbow slightly. Place your left hand on your hip. Look forward.
Step 2
Pull your right arm across your body without rotating your shoulders or hips. Keep your right elbow bent only slightly and keep your arm at chest height. Exhale through your mouth as do this movement. The glideboard will slide upward.
Step 3
Return your arm to the starting position at your side. Inhale through your nose. The glideboard will slide to the end of the Total Gym ramp. Lateral chest flyes to target your chest, shoulders and abs
Pull-Up
Step 1
Lie face down on the glideboard with your head at the top, near the uprights. Grab the wing accessory, with your palms facing down and your arms straight. Look down so that your neck is an extension of your spine. Bend your knees and lift your calves off the end of the board. Keep your chest, stomach and thighs on the glideboard at all times.
Step 2
Pull yourself up toward the upright until your chin is higher than your hands. Bend your elbows and pull them toward your sides. Squeeze your shoulder blades together and exhale through your mouth.
Step 3
Straighten your arms and lower yourself back to the starting position. Inhale through your nose. Pull-ups target your back, arms and shoulders.
Side Squat
Step 1
Lie sideways on the glideboard with your head toward the upright. Place your right shoulder and hip on the board. Bend your right arm and relax your head on your bicep. Place your left hand on your hip. Put your left foot onto the foot rest. Bend your right knee at a 90-degree angle.
Step 2
Bend your left knee and lower yourself and the glideboard toward the floor. Inhale through your nose.
Step 3
Straighten your left leg and return to the starting position. Exhale through your mouth. Finish one set and then do the same number of reps on the other side. Side squats work your legs and buttocks
Tips and Warnings
- Perform exercises at a low angle to tone your muscles. Do two sets of 12 to 20 reps. Perform exercises at a high angle to increase muscle size. Do four sets of eight to 12 reps.
References
- Total Gym 1000 Owner's Manual Exercise System; Fitness Quest® Inc.; 1999
- Total Gym: Chest Exercises
- Total Gym: Back Exercises
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