Total Gym 1000 Exercise List

The Total Gym 1000, an older model in the Total Gym home series, can still provide you with multiple choices of exercises per muscle group. Many exercises target multiple areas of the body at once so you can get a full-body workout in only a few exercises. You can also target specific areas you wish to work on if you prefer. Aim for a high number of reps such as 12 or more for endurance training and stick to about eight to 12 if you want to increase muscle size.

Buns-Up Leg Press

The buns-up leg press tones the lower body, working the muscles of your legs and glutes. Lie on the glideboard with your feet on the wing accessory spaced a hip width's distance apart. Begin with your legs straight and hold the sides of the board with your hands. Bend the knees to lower the body and raise the hips to work the glutes. As you push your legs straight again, the hips will drop back to the glideboard. Keep your neck and shoulders relaxed on the board throughout.

Decline Push-Up

The decline push-up on the Total Gym 1000 is more difficult than a decline push-up off a bench or step because of the potential movement of the glideboard. Place your feet on the board with your legs straight and place your hands shoulder-width apart on the floor by the bottom of the Total Gym 1000. The exercise will require a lot of core strength to hold the position. The actual push-up motion will work the chest, triceps and the front of the shoulders. Bend your elbows out to the sides and lower your chest toward the floor. Straighten your arms to complete one decline push-up.

Lat Row

The lat row exercise works your back, biceps and rear shoulders. Use your abs to maintain a seated upright position. Sit on the glideboard with your feet at the top of the board. Keep your legs straight and your arms as they hold the handgrips. Sit up tall with your back straight and look ahead. Hold the palms facing each other for the most emphasis on the back, facing down to work the forearms too or facing toward the ceiling for more bicep work. Bend your elbows and pull your shoulders back until the elbows pass by your sides. Straighten the arm to return to the starting position for a complete lat row.