Welcome to the ultimate guide to getting fit with Total Gym exercises! Whether you are a beginner or a seasoned gym-goer, the Total Gym workout chart provides a comprehensive guide to exercising every muscle group.
Why Total Gym?
Total Gym is a versatile piece of equipment that uses your own body weight as resistance to help you tone and build muscle. It can be used by people of all fitness levels and ages.
With Total Gym, you can easily adjust the resistance level by changing the angle of the glide board. This makes it a great option for people who want to exercise at home but don’t have a lot of space for multiple pieces of equipment.
The Total Gym Workout Chart
The Total Gym workout chart provides a visual representation of the exercises you can perform using the equipment. The chart shows the name of each exercise, the muscles targeted, and a step-by-step guide on how to perform the exercise correctly.
Here are some of the exercises included in the Total Gym workout chart:
1. Squats
Targeted muscles: Quadriceps, hamstrings, glutes
Squats are a classic exercise for building lower body strength. To perform squats on the Total Gym, adjust the resistance level and lie on your back with your feet on the glide board. Slowly raise your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower back down and repeat.
2. Crunches
Targeted muscles: Abdominals
Crunches are a great exercise for strengthening your core. To perform crunches on the Total Gym, lie on your back with your feet on the glide board and your hands behind your head. Slowly raise your upper body towards your knees, keeping your abs engaged throughout the movement. Lower back down and repeat.
3. Bicep Curls
Targeted muscles: Biceps
Bicep curls are a classic exercise for building arm strength. To perform bicep curls on the Total Gym, sit upright on the glide board with your arms extended and palms facing up. Slowly curl your arms up towards your shoulders, squeezing your biceps at the top of the movement. Lower back down and repeat.
4. Leg Curls
Targeted muscles: Hamstrings
5. Chest Flyes
Targeted muscles: Chest
Chest flyes help to build a strong, defined chest. To perform chest flyes on the Total Gym, lie on your back with your arms extended out to your sides and palms facing up. Slowly bring your arms together over your chest, squeezing your chest muscles at the top of the movement. Lower back down and repeat.
6. Shoulder Presses
Targeted muscles: Shoulders
Shoulder presses help to build strong, toned shoulders. To perform shoulder presses on the Total Gym, sit upright on the glide board with your arms extended and palms facing up. Slowly press your arms up and overhead, squeezing your shoulder muscles at the top of the movement. Lower back down and repeat.
Other Total Gym Resources
In addition to the workout chart, there are plenty of other resources available to help you get the most out of your Total Gym workouts. Some of these resources include:
1. Total Gym Exercises Printable Charts
Printable charts can be a useful tool to take with you to the gym or to have on hand at home. These charts provide a visual representation of the exercises you can do on the Total Gym, as well as a description of how to perform each exercise correctly.
2. Total Gym Workout DVDs
If you prefer to follow along with a video rather than a chart, Total Gym also offers workout DVDs. These DVDs provide a guided workout that you can follow along with at home, making it easy to get a great workout in without leaving your house.
3. Total Gym Workouts Online
For even more variety, Total Gym also offers a number of workouts that you can access online. These workouts are designed to be done with your Total Gym, and they provide a mix of strength training, cardio, and flexibility exercises.
Putting It All Together
Now that you know some of the exercises you can perform using the Total Gym, it’s time to put it all together into a workout routine. Here is an example workout routine you can try:
Warm-Up
- 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
Circuit 1
- 10 squats
- 10 crunches
- 10 bicep curls
- Rest 30 seconds
- Repeat circuit 2 more times
Circuit 2
- 10 leg curls
- 10 chest flyes
- 10 shoulder presses
- Rest 30 seconds
- Repeat circuit 2 more times
Cool Down
- 5-10 minutes of light cardio (walking, stretching, etc.)
Remember to always consult with a healthcare professional before starting a new exercise routine. And as always, listen to your body, modify exercises as needed, and have fun!
