So you want to get fit, but you don’t want to spend hours in the gym or fork over a lot of money for a personal trainer. The Total Gym beginner workout is the perfect solution for you! In just minutes a day, you can tone your muscles, improve your cardiovascular fitness, and boost your energy levels.
What is the Total Gym?
The Total Gym is a home gym that enables you to perform a wide range of exercises to tone and strengthen your whole body. The Total Gym consists of a glideboard, which you use to move your body up and down, and a series of pulleys and cords, which provide resistance as you move. The Total Gym also comes with a variety of accessories, such as attachments for working your arms and legs, and a workout DVD to get you started.
Total Gym Beginner Workout
This workout is perfect for beginners who are just starting to get in shape. The Total Gym Beginner Workout consists of four exercises that are designed to tone your entire body.
- The first exercise is the squat. To do a squat, stand with your feet shoulder-width apart and lower your body down as if you were going to sit in a chair. Be sure to keep your knees behind your toes and your back straight. Squat down until your thighs are parallel to the ground and then stand back up. Repeat this exercise 10 times.
- The second exercise is the lunge. To do a lunge, stand with your feet shoulder-width apart and take a large step forward with your right leg. Lower your body down so that both of your legs are bent at 90 degree angles and then push back up to the starting position. Repeat this exercise 10 times, and then switch legs and repeat with your left leg.
- The third exercise is the push-up. To do a push-up, start in the plank position with your hands flat on the ground and your feet shoulder-width apart. Bend your elbows and lower yourself down until you are an inch or two away from the ground and then push back up to the starting position. Repeat this exercise 10 times.
- The fourth and final exercise is the sit-up. To do a sit-up, lie on your back on the ground with your knees bent and your feet flat on the ground. Place your hands behind your head and sit all the way up, making sure to use your abdominal muscles rather than momentum to pull yourself up. Repeat this exercise 10 times.
Do each of these exercises one after another with no rest in between them. Once you have completed all four exercises, take a one minute break and then repeat the circuit two more times for a grand total of three circuits
The Total Gym Intermediate Workout
If you’re looking to take your Total Gym workout to the next level, try the intermediate workout. This workout is designed to challenge your body and help you burn more calories.
1. Start with 5 minutes of warm-up cardio on the Total Gym.
2. Then, do 3 sets of 12 reps of the following exercises:
- Chest press
- Seated row
- Overhead press
- Leg extension
- Leg curl
3. Finish with 5 minutes of cool-down cardio on the Total Gym.
The Total Gym Advanced Workout
This workout is designed to push you to the next level. If you’ve been working out on the Total Gym for a while and are ready to up the ante, this workout is for you.
Here’s what you need to do: First, warm up with 5 minutes of light cardio on the Total Gym. Then, complete the following circuit 3 times:
- 12 repetitions of the chest press
- 12 repetitions of the shoulder press
- 12 repetitions of the tricep extension
- 12 repetitions of the bicep curl
- 12 repetitions of the lat pulldown
- 12 repetitions of the seated row
- 12 repetitions of the leg curl
- 12 repetitions of the leg extension
- 20 jumping jacks
Tips for Getting the Most Out of the Total Gym
Here are a few tips to help you get the most out of your Total Gym beginner workout:
- Start Slow: Don’t try to do too much too soon. It’s important to ease into your workout routine so you don’t get injured or discouraged. Start with just a few minutes on the Total Gym and gradually increase your time as you get more comfortable with the exercises.
- Use proper form: This is especially important when you first start working out. Make sure you use proper form for each exercise so you don’t strain any muscles or joints. If you’re not sure how to do an exercise, ask a certified personal trainer or the staff at your local gym for assistance.
- Listen to your body: Pay attention to how your body feels as you workout. If something doesn’t feel right, stop and rest for a bit. It’s also important to drink plenty of water during and after your workout to keep your body hydrated.