It’s awesome that you took the first step in creating a higher quality of life for yourself. You have your new and beautiful piece of equipment right in front of you and I bet that you’re already in love with your Total Gym!
And why wouldn’t you be? It’s just one of the coolest and most effective pieces of equipment ever created!
As exciting as this time may be, it can also be intimidating if you’re at a beginner fitness level. So to make this process as simple and seamless as possible for beginners, we have created a quick Total Gym Fitness Routine for you to start with and slowly incorporate more exercises to get to a more advanced fitness level.
Follow this routine and you’ll soon start to reap all of the associated benefits such as building strength, creating power, increasing muscular and cardio endurance, and improving your core.
THE TOTAL GYM STRENGTH TRAINING WORKOUT FOR BEGINNERS
CHEST PRESS:
Sit up straight with good posture facing away from the Total Gym. Grab onto the handles and push out directly in front of you to complete your first rep, then repeat the exercise to complete the set. Remember to press out fast but to come back in slowly to control the movements and maximize the muscle contractions. (2 Sets of 15 Reps)
1 LEGGED REGULAR SQUAT:
Sit upright with your butt as close as possible to the bottom of the seat with one leg on the platform and the other leg lifted in the air to the side of the platform. Proceed to squat on the one leg that is on the platform by going down slowly until you feel engagement in the quadriceps region of your leg, then press to lift your body back up to complete the rep. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps on Each Leg)
CURLS:
Sit up straight with good posture facing the Total Gym. Grab onto the handles with a closed fist and begin to curl your hands up with the goal of getting your hands lifted up all the way to your chest. Curl up fast, then come back down to the starting position slowly to complete the rep. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
LEG RAISES:
Lay down flat on your back on top of the slider with your arms fully extended above your head to grab onto the hand grips of the Total Gym with your hands facing one another. With your arms fully extended and your body stretched out, begin to lift your legs up simultaneously as high as you can to form the letter “L” out of your body, then slowly lower them back down. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
Remember, this is not a competition, but more so an opportunity to create a strong foundation for yourself to create fitness success and help you get to the next level. It is recommended that you perform the following exercises 2 – 3 times per week for 4 weeks before advancing to the next level and creating more advanced exercise opportunities for yourself.