Total Gym Workout Routines – Complete Body Exercise

The Total Gym is a home fitness machine which is attached to a bunch of contraptions and devices on all four sides, all of which add up to over 100 exercises in all. These are ideal for those who have busy lives or have to work all day and thus can’t afford to spend time going to the gym, exercising for an hour, then coming back and taking a shower. That regular routine isn’t very compatible with modern living, which is why so many people have a hard time keeping up with their gymming schedules. The Total Gym workout routines are a great alternative for body sculpting as they can fit into a corner of your own home, and they offer exercises for all the major muscle groups in your body — biceps, triceps, chest, back, shoulders, abs, and legs.

It’s true that the complete set, together with its accompaniments, could get a little expensive. But then you’ll also be saving up on a monthly gym membership so in the long run, it is actually a far more economical option than a gym membership. Once you get a hang of the machine, you could use the exercises available in rotation so as to hit all the muscle groups in successive days, and you can get through an entire routine in about half an hour. You can use the total gym workouts just about 3 or 4 days a week. If you’re a beginner you should start with 1-2 sets of 15 to 25 reps each, and then you can graduate to 1 to 3 sets of 12 to 20 reps each with greater weights.

Total Gym Workout Routines – Complete Body Exercise

So these are the steps and exercises you should follow to perform the total gym workout routines.

For Beginners

Total gym Workout Routines

Step 1: To start off with you can do the following exercises — leg pull, arm pullover, butterfly exercise , seated row, squats, decline abdominal crunch. Follow this routine with a few stretches exercises.

Step 2: Perform 15 to 25 reps of the leg pullover, with 60 seconds breaks between sets. You need to lie down on the glide board and hook your feet under the black wings so that they stay firm. Then you simply pull the bar up with your legs, and then set them down again, in a gentle tempo to allow the strain to build up.

Step 3: For these, you need to sit down with your back straight, and grab the bars by your sides. Bring them out to you, your arms straight, and then move your arms back till your shoulders are straight next to you. This is one set, then repeat.

Step 4: Complete the rest of the exercises in a similar manner with 15 to 25 reps for 2 sets each, with a 60-second breather in between sets. You can either look at the user manual or go online to the website to figure out the exact postures.

Step 5: You should start doing these exercises at a lower incline of the glide board. However, as you progress over the days and the exercises become easier, start increasing the incline and take note of the increase.

For Intermediate Workouts

Squats - Total gym Workouts

Step 1: Do the same exercises as the beginner ones, in the same order.

Step 2: Lower your reps to 12 to 20 over 3 sets. However, increase the weights and perform the exercises in an even lower tempo, ideally a 2-second tempo. This means that each part of the exercise should be completed in 2 seconds.

Step 3: Once an exercise is complete move on to the next immediately. No rest.

Step 4: Instead of doing three sets of an exercise and then moving on to the next, you should complete a set move on to the next exercise without breaks and the next until all the exercises have been completed once. Then you start the second circuit, followed by the third. Because you’ll be doing different exercises for different muscle groups after each set you don’t need to rest at all.

This is a basic routine to get you started on the Total Gym Workout Routines. However, you should keep switching between the exercises. For example, instead of the leg pull, you can perform some other exercise that hits the same muscle group. This rotation would help the routine remain fresh and interesting, making it more sustainable in the long run. So let us know down in the comments sections what your preferred total gym workout routines are, and how it has helped you, we’d love to hear from you.

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