The Total Gym is a fun exercise machine that is capable of most everything you do in a gym full of equipment. You can make your workout easy to include in your life when you can do what you need and enjoy doing it! This is helpful for those who are new to the Total Gym type exercise machines as well as those who just cannot envision how to do the exercises they want in their workout.
These are basics plus many of the exercises that excite me the most… there are plenty of other exercises to find and add to your routine or you can get a complete workout video for the TG.
Standard 75 exercises
75 STANDARD EXERCISES FOR TOTAL GYM Well done animated article by the Total Gym folks
This workout is a Pilates Reformer full body workout
PILATES REFORMER FULL BODY WORKOUT YouTube video from The Balanced Life Pilates with Robin Long
Reverse crunch/Push-up combo… don’t worry you can start with the reverse crunch and work up to this combo that works your arms too! Note that this is also performed with no special attachments… just a very stable setup for the TG machine.
PUSH-UP WITH KNEE TUCK CHEST CORE COMBO YouTube video from AskTheTrainer
Here are many variations of the ab exercises of the rotational torso machine
TOTAL GYM AB WORKOUT YouTube video from getfitover40
This exercise uses an attachment to aid in doing sit-up and a more challenging angle than normal. The attachment allows you to do this solo because the attachment holds your feet. You can work up to rolling the slide track and engaging more ab muscles like this combo.
HAMSTRING CURLS CRUNCHES LEGS ABS TONING EXERCISE YouTube video from AskTheTrainer
I do not have a video for this, but you can do speed skater side-to-side kind of exercises and squat type exercises by having one foot planted on the ground and the other on the slide track. These are very effective and more fun like this as well.
This video demonstrates many leg exercises including the ones so great for the back of the leg at the very beginning… I STRONGLY recommend using the speed and control that eliminates hitting the stop like this.
LEG EXERCISES THAT INCLUDE BACK OF THE LEG YouTube video from sarahdionna
This video demonstrates still more leg/lower body exercises..
LOWER BODY QUICK TIPS USING TOTAL GYM YouTube video from getfitover40
Upper body exercises
Kneeling bicep curl works not only the biceps, but core muscles too. You can also do bicep curls while sitting on the slide track where it is just bicep work.
KNEELING BICEP CURLS YouTube video from AskThe Trainer
These great workout shows exercises focusing on tricep and chest muscles.
TRICEP PRESS AND DIPS YouTube video from David M. Curtis
An overview of a workout for arms and shoulders…
ARM AND SHOULDER UPPER BODY WORKOUT OVERVIEW YouTube video from getfitover40
TG used as Rowing machine
TG used as a Rowing Machine
TOTAL GYM AS ROWING MACHINE YouTube video from FrankATracy