Get the Most Out of Your Total Gym with These 14 Body Positions – Part 6
1. Chest Press
The chest press is a great exercise to target your chest muscles, shoulders, and triceps. Adjust the incline on your Total Gym to increase or decrease the intensity of the exercise. Start by lying on the glideboard with your back flat and your feet planted on the footrest. Grasp the handles with your palms facing forward and push the handles away from your body until your arms are fully extended. Slowly return to the starting position and repeat for a set of 10-12 reps.
2. Leg Curl
The leg curl is an excellent exercise for targeting your hamstrings and glutes. Lie face down on the glideboard with your legs extended and the ankle straps secured around your ankles. Bend your knees and bring your heels towards your glutes, then slowly lower them back to the starting position. Aim for 10-12 reps per set.
3. Bicep Curl
Target your biceps with the bicep curl exercise on the Total Gym. Sit on the glideboard with your back straight and your feet on the footrest. Grasp the handles with your palms facing up and curl the handles towards your shoulders, keeping your elbows close to your body. Slowly lower the handles back to the starting position and repeat for 10-12 reps.
4. Tricep Extension
Work your triceps with the tricep extension exercise. Sit facing away from the tower with your feet on the footrest and your back straight. Grasp the handles with your palms facing down and extend your arms straight behind you, squeezing your triceps at the top of the movement. Slowly return to the starting position and repeat for a set of 10-12 reps.
5. Seated Row
Strengthen your back and biceps with the seated row exercise on the Total Gym. Sit facing the tower with your legs extended and your back straight. Grasp the handles with your palms facing each other and pull the handles towards your chest, squeezing your shoulder blades together. Slowly return to the starting position and repeat for 10-12 reps.
6. Lateral Raises
Target your shoulders with lateral raises on the Total Gym. Sit on the glideboard with your back straight and your feet on the footrest. Grasp the handles with your palms facing your body and raise your arms out to the sides until they are parallel to the ground. Slowly lower them back to the starting position and repeat for a set of 10-12 reps.
7. Ab Crunch
Engage your core with the ab crunch exercise. Lie on the glideboard with your back flat and your knees bent. Place your hands behind your head and crunch your upper body towards your knees, keeping your lower back pressed into the glideboard. Slowly lower back to the starting position and repeat for 10-12 reps.
8. Reverse Fly
Target your back and shoulders with the reverse fly exercise. Sit facing the tower with your back straight and your legs extended. Grasp the handles with your palms facing each other and raise your arms out to the sides, squeezing your shoulder blades together. Slowly lower back to the starting position and repeat for a set of 10-12 reps.
9. Hip Abduction
Work your outer thighs and glutes with the hip abduction exercise. Lie on your side on the glideboard with your hips stacked and your legs extended. Secure the ankle strap around your lower leg and lift your top leg towards the ceiling, keeping your hips stacked. Slowly lower back to the starting position and repeat for 10-12 reps on each side.
10. Hip Adduction
Target your inner thighs with the hip adduction exercise. Lie on your side on the glideboard with your hips stacked and your legs extended. Secure the ankle strap around your lower leg and bring your bottom leg towards the top leg, lifting both legs towards the ceiling. Slowly lower back to the starting position and repeat for 10-12 reps on each side.
