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Total Gym 40 minute Super Circuit Total Body Work Out (Total Body
Training)
Exercise is not without its risks and this or any other exercise program may result in injury. Consult your doctor before beginning
any exercise program. The advice presented herein is in no way intended as a substitute for medical consultation. The exercises contained herein are intended to be used by those with good physical strength and conditioning.
The author disclaims any and all liability from and in connection with an individual’s use of this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
Warmup and Stretch
-
6-10 minutes of walking then
jogging in place
(get the blood flowin)
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Stretch (I like arm circles, triceps
stretch, back stretch, spine twist, hamstring/hurdler, groin, quads, calves)
Total Gym Super Circuit (12
movements)
I know of no other piece of equipment where you can complete an entire
circuit workout of this kind in one machine. In this holistic workout, we
work almost every muscle in your body beginning in arms, moving down the body,
and ending in legs:: forearms >> biceps >> triceps
>> chest >> shoulders >> back >>
abs >> legs! Your whole body will glow at the end of this
workout!
| |
Exercise/Body
Part |
Reps |
Description
of exercise
from Fitness
Quest Exercise guide (12 mb! pdf) |
| Arms |
| 1 |
Seated
Forearm curl
(forearms) |
8 |
no book description
(essentially, this is the seated curl--see below--except palms facing
down) |
| 2 |
Seated
Curls
(biceps) |
8 |
page 11 "Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms up, bend elbow and bring hands into shoulders. Then lower hands to original starting position." |
| 3 |
Tricep
extension
(Triceps) |
8 |
page 11 "Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms up, bend elbow and bring hands into shoulders. Then lower hands to original starting position." |
| Chest/Shoulders |
| 4 |
Arm
Pullover
(chest, shoulders, back) |
8 |
page 6 "Grasp handles and lay on your back with your head at the top of the glideboard. Stretch arms over head. Bend knees and put your feet on the bottom of the glide-board. Move arms in an arc over the chest until they touch the thighs. Slowly let arms go back to original position. Repeat. Raise head and shoulders while pulling to work more abdominals." |
| 5 |
Butterfly
(chest, shoulders) |
8 |
page 6 "Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Stretch arms behind you with palms forward. Pull arms in an arc to chest height in front of you. Keep back straight. Slowly allow arms to stretch back behind you again. Arms should be slightly
bent while performing this exercise. Repeat." |
| 6 |
Seated
Bench Press
(chest) |
8 |
page 11 "Hook arm pulley cable. Grasp handles. Sit at top of glideboard facing away from height adjustment column. Put your legs on the glideboard. Bend elbows. Hold handles, palms down, on either side of chest. Push forward and upright slightly by extending arms straight out in front of you. Slowly allow hands to return to position on either side of chest. Repeat." |
| Core
(abs and back) |
| 7 |
Twister
(abs) |
8 |
page 12 "Grasp both handles and sit sideways on the glideboard. Keep arms slightly bent and close to the body. Hands should be at waist level. Rotate at the waist toward the height adjustment column. Using your oblique abdominal muscles, pull the handles so you rotate at the waist in the other direction, causing the glideboard to move up the rails. Repeat. Switch to other side." |
| 8 |
Pullover
Ab Crunch
(abs) |
8 |
no book description |
| 9 |
Seated
Row
(Back) |
8 |
page 6 "Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms facing each other at shoul-der- width distance, pull into your rib cage. Slowly return to original position. Repeat." |
| 10 |
Pullup
(Back) |
8 |
page 12 "Unhook arm pulley cable. Attach wing accessory.
Pull glideboard up so you can lay on your stomach while holding the wing accessory. Top of glideboard should be at shoulder height. Pull glideboard till your hands touch your shoulders. Then lower yourself slowly until your arms are fully extended. Variations: Palms up isolates the biceps. Palms down isolates the
lats." |
| Legs |
| 11 |
Squats
(legs) |
8 |
page 8 "(Hold side of board w hands). Roll glideboard toward height adjustment column. Sit at the bottom of the glideboard. Lay back. Place feet flat and slightly spaced on wing accessory. Bend knees to 90°. Push against the wing until your legs are straight repeat. Half of foot is in air." |
| 12 |
Calf
Raises
(calf) |
8 |
|
If you feel bold, repeat exercises
going opposite direction from legs to arms (ie, to 1) |
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