Total Gym InsideLatest Information about Total Gym

Jan
22

How to Retain Gym Members with Circuit Training on Total Gym

Refresh your class in 2016 and retain members with circuit training

Every year, January starts with a great rush in the fitness industry as gym-goers burst with enthusiasm and New Year resolutions, but by mid March have they lost their interest?

A Total Gym/GRAVITY class is a  fresh way to keep your members engaged and interested.  The fun factor, rapid results and the health benefits of a half hour – 45 minute functional total body workout,  can maintain long-term loyalty and provide enjoyment that will keep members coming back through to next January.

Keeping a choreographed Total Gym/GRAVITY class exciting may sometimes be challenging.  Fun new exercises and workout tips keep your exercise repertoire stimulating and your members happier.  Here’s an easy circuit-style workout that new class participants or regular members will enjoy.  And it’s simple to implement!GTSinuse_300DPI

Set Up – What you Will Need:

Ideally, you will need eight GTS units (you can add more rounds if you don’t have enough units). Take a little bit of time to write or print out the exercises for each station and stick them to the tower on the unit. Even though you will likely demo the exercises before each round, by the time the participant gets to any given station they may have forgotten, so a visual cue will be very helpful.   To familiarize yourself with the exercises please refer to your Foundation Manual (that you received when you took the course).

How Long the Workout Should Last:

  • 45 seconds per station,
  • 15 seconds transition time = 8 minutes per round.
  • 4 Rounds = 32 minute workout.
  • (Add warm-up and/or cool-down of 10 minutes = 42 minutes total)

How to Configure Your GTS Machine Stations:

  • Station 1: Set up for Squat – no pulley
  • Station 2: Set up for Biceps
  • Station 3: Set up for Torso Rotation – use Adjustable Glideboard
  • Station 4: Set up for Hamstring Curl
  • Station 5: Set up for Row
  • Station 6: Set up for Chest
  • Station 7: Set up for Triceps
  • Station 8: Set up for Overhead Press – with Press Bar

Round 1

Station 1: Regular Squats

Station 2: Bilateral Bicep Curls – Palms Facing Up

Station 3: Torso Rotation – Kneeling – Left side

Station 4: Bilateral Hamstring Curl

Station 5: Low Row – Palms Facing Each Other

Station 6: Chest Press – Palms Facing Down

Station 7: Tricep Press Down (Lying Supine)

Station 8: Overhead Press

Round 2

Station 1: Squat Jumps

Station 2: Bilateral Bicep Curls – Palms Facing Each Other (Hammer Curls)

Station 3: Torso Rotation – Kneeling – Right side

Station 4: Bilateral Hamstring Curl with Sit-up or Crunch

Station 5: High Row – Palms Facing Down

Station 6: Front Raise – Palms Facing Up

Station 7: Overhead Triceps Press (Lying Supine)

Station 8: Plyometric Overhead Press

Round 3

Station 1: Unilateral Squat Jumps (One Leg, Alternating)

Station 2: Biceps Static Equilibrium

Station 3: Torso Rotation Oblique Small Twists – Kneeling – Right Side

Station 4: Unilateral Hamstring Curl – Right Leg

Station 5: Surfer (Kneeling Optional)

Station 6: Chest Fly

Station 7: Overhead Pull Down – (Lying Supine)

Station 8: Unilateral Press – Right arm

Round 4

Station 1: Plié Squat Jumps

Station 2: Unilateral Switching Bicep Curls

Station 3: Torso Rotation Oblique Small Twists – Kneeling – Left side

Station 4: Unilateral Hamstring Curl – Left leg

Station 5: Row (cable unhooked from glideboard)

Station 6: Unilateral Chest Press – Static Equilibrium

Station 7: Lying Supine – Iron Cross

Station 8: Unilateral Press – Left arm

Hot Tips:

For a newer group, you may need to add more time to each station and reduce number of rounds as there is more necessary explanation and setup/help. So instead of 45 seconds with a 15-second rest, you can increase to one minute of exercise and 30 seconds of rest/transition.

Stay tuned for more exciting ideas for your classes.

 

Copyright © 2017 Total Gym. All Rights reserved.