July 24, 2024
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The Total Gym Exercises PDF: Your Ultimate Workout Guide

Introduction

Are you looking to take your fitness routine to new heights? Look no further than the Total Gym exercises PDF. This comprehensive workout guide will help you maximize your results with this versatile and effective piece of equipment. Whether you’re a beginner or an advanced fitness enthusiast, the Total Gym exercises PDF has something for everyone. Get ready to sculpt your body, improve your strength, and boost your overall fitness level with these top exercises.

1. Squat Press

The squat press is a compound exercise that targets multiple muscle groups, including your legs, glutes, shoulders, and core. Start by standing on the Total Gym platform with your feet hip-width apart and your hands holding the handles. Lower into a squat position, keeping your weight in your heels and your knees in line with your toes. As you stand up, press the handles overhead, engaging your shoulders and core. Repeat for 10-12 reps.

2. Chest Fly

The chest fly is a great exercise for targeting your chest muscles. Lie on the Total Gym platform facing up, with your feet on the footrest and your hands holding the handles. Extend your arms out to the sides, keeping a slight bend in your elbows. Slowly bring your arms together, squeezing your chest muscles as you do so. Return to the starting position and repeat for 10-12 reps.

3. Tricep Pushdown

The tricep pushdown is a fantastic exercise for toning and strengthening your triceps. Stand facing the Total Gym tower, holding the handles with your palms facing down. Keep your elbows tucked in at your sides and slowly straighten your arms, pushing the handles down towards your thighs. Pause for a moment, then slowly return to the starting position. Repeat for 10-12 reps.

4. Leg Curl

The leg curl targets your hamstring muscles and helps strengthen the back of your legs. Lie face down on the Total Gym platform with your legs extended and your ankles secured under the footrest. Bend your knees, bringing your heels towards your glutes. Slowly straighten your legs, squeezing your hamstrings as you do so. Return to the starting position and repeat for 10-12 reps.

5. Lat Pulldown

The lat pulldown is a fantastic exercise for targeting your back muscles. Sit facing the Total Gym tower, with your knees bent and your feet flat on the platform. Reach up and grab the handles with your palms facing away from you. Keeping your back straight, pull the handles down towards your chest, squeezing your shoulder blades together. Slowly release and repeat for 10-12 reps.

6. Bicep Curl

The bicep curl is a classic exercise that targets your bicep muscles. Stand facing the Total Gym tower, holding the handles with your palms facing up. Keep your elbows tucked in at your sides and slowly bend your arms, bringing the handles towards your shoulders. Pause for a moment, then slowly straighten your arms. Repeat for 10-12 reps.

7. Pike

The pike exercise is a challenging move that targets your core and shoulder muscles. Start in a plank position with your feet on the Total Gym platform and your hands on the floor. Keeping your legs straight, lift your hips up towards the ceiling, forming an upside-down V shape with your body. Slowly lower back down to the starting position and repeat for 10-12 reps.

8. Lunge

The lunge is a great exercise for targeting your leg muscles and improving your balance. Stand facing away from the Total Gym tower, with one foot on the platform and the other foot on the floor. Lower your back knee towards the floor, keeping your front knee in line with your ankle. Push through your front heel to return to the starting position. Repeat on the other side and continue alternating for 10-12 reps.

9. Shoulder Press

The shoulder press is an effective exercise for targeting your shoulder muscles. Sit facing the Total Gym tower, with your knees bent and your feet flat on the platform. Hold the handles with your palms facing forward and your elbows bent. Push the handles up towards the ceiling, extending your arms fully. Slowly lower back down to the starting position and repeat for 10-12 reps.

10. Plank

The plank is a fantastic exercise for strengthening your core muscles. Start by lying face down on the Total Gym platform, with your forearms resting on the floor and your elbows directly under your shoulders. Lift your body up onto your toes and forearms, keeping your core engaged and your back flat. Hold this position for 30-60 seconds, or as long as you can maintain proper form.

Conclusion

With the Total Gym exercises PDF, you have the power to transform your body and reach your fitness goals. Incorporate these top exercises into your routine and watch as your strength, endurance, and overall fitness level soar. Remember to start with lighter resistance and gradually increase as you become more comfortable with each exercise. Get ready to take your Total Gym workout to the next level!