Total Gym machines can give most gym exercises

Total Gym Exercises – Most Gym Equipment Exercises Are Possible

Exercises with the Total Gym are fun and this exercise machine 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. Maybe some of these will be helpful for the experienced who are looking for something different as well.

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 Total Gym exercises

CHEST : Seated chest press, Seated chest fly, Incline push-up, Lateral chest fly

BACK : Pull-up, Front pullover, Seated row, Iron cross/snow angel

SHOULDERS : Shoulder press, Upright row, Front raise, Serve (Pilates move)

LEGS : Leg curl, Squat, Outer hip and thigh, Sprinter start

ARMS : Seated biceps, Lying triceps, Lateral biceps, Lateral triceps extension

ABS : Sit-up with cables, Oblique twister, Crunches, Kneeling plank press

MULTIPLE MUSCLE GROUPS : Surfer Core extension, Toe touch row, Lying leg curl with crunch, Leg curl with biceps curl, Leg curl with seated fly, Arm pulldown.

Pilates exercise

This workout is a Pilates Reformer full body workout

Core exercises

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.

Here are many variations of the ab exercises of the rotational torso machine

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 it holds your feet. You can work up to rolling the slide track and engaging more ab muscles like this combo.

Leg exercises

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.

This video demonstrates still more leg/lower body exercises..

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.

These great workout shows exercises focusing on tricep and chest muscles.

An overview of a workout for arms and shoulders…

TG used as Rowing machine

TG used as a Rowing Machine

Here are some of the arm exercises possible…

BICEPS (front of the arm)

Seated bicep curls

Lateral single-arm bicep curl

Lying bicep curl

Crunch with bicep curl

Bicep curl with hyperextension

Leg curl with bicep curl

Chin up

LATERAL DORSI, BACK OF SHOULDER, TRICEP

Lateral arm pull downs

TRICEPS (back of the arm)

Tricep lying pull downs

Tricep lying push downs

Seated tricep pull backs (straight and bend arm)

Lying tricep extension (arm 90 bend down to straight)

Kneeling triceps extension

Lateral single-arm triceps extension