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May
9

5 Top Total Gym Exercises That Make a Great Class

Total Gym Exercises

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Great Exercises That Save You Time AND Give An Effective Total Gym Class Workout

A daily task for any fitness instructor or personal trainer is to evolve, grow, learn, and constantly tweak their fitness programs to best fit the needs of their clientele. Whether in an one-on-one workout, a small group training session, or a group fitness class, you always want to provide fun, challenging, safe and unique workouts for your clients.   That might mean changing up the scenery, the intensity, the exercises, the number of reps, or even the music in order to create that unique experience for them.

One of my personal favorite group class formats to teach, is a circuit-style workout incorporating a Total Gym GTS machine. As the title implies, it really does offer the opportunity to provide a total body workout.

If you’re looking to add some variation to your class here are some great Total Gym exercises that you can incorporate into your next class, check out the following 6 exercises and create a mini-circuit with 45 seconds at each station:

Here are some ways to cue the exercises in the class.  All of these exercises can be performed at the mid to lower level range.  Increase the level as needed.

Total Gym Seated Forward - Chest Fly Chest Fly

Grasp the handles to bring the glideboard half way up the rails.

Facing away from the tower, straddle the glideboard and sit toward the top edge of the glideboard.

With tension on the cables, pull your legs up onto the glideboard and bend knees slightly and sit up straight.

Bring your hands together in front of you in a clapping motion to complete your first rep, then you repeat the exercise to complete the set.  Maintain a stable trunk.

Remember to squeeze in front of you fast but to come back slowly to the starting position.

Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Total Gym Chest Press

Chest Press

In the same starting position as the Chest Fly, push out directly in front of you and return to complete your first rep, then you repeat the exercise to complete the set.

Now repeat that motion to complete the 1st set.

Remember to press out fast but to come back in slowly to control the movements and maximize the muscle contractions.

Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Total Gym Seated Backward - Reverse Fly Reverse Fly (Upright Back Row)

Grasp the handles to bring the glideboard half way up the rails.

Facing towards the tower, straddle the glideboard and sit toward the top edge of the glideboard.

Lift feet up off the floor.  Sit up straight and with good posture begin to pull the arms back in an outward arc until the hands are directly in line with the side of the torso.

Maintain a stable core as the hands return with controlled back to the starting position.

Remember to pull in towards your body fast but to go out slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (2 Sets of 15 Reps)

Total Gym - Seated Backward - Biceps Curl Bicep Curl (Curls)

Grasp the handles to bring the glideboard half way up the rails.

Facing towards the tower, straddle the glideboard and sit toward the top edge of the glideboard.

Lift feet up off the floor.  Sit up straight and with good posture and with a closed fist, bring handles up to your chest.  Keep elbows stationary.

Curl up fast, then come back down to the starting position slowly to complete the rep.  Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Total Gym - Upright Supine - Lying Leg Lift ALying Leg Lift (Leg Raises)

Push the glideboard halfway up the rails and straddle the glideboard facing away from the tower and sit at the bottom of the glideboard.

Lay down on the glideboard with your head fully supported by the glideboard.

Reach overhead and grasp the LAT Bars with your hands facing each other.

With your arms fully extended and your body stretched out, begin to lift your legs up simultaneously as high as you can to form the letter “L” out of your body, then slowly lower them back down. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Creating a circuit-style workout on the Total Gym GTS is great for all fitness levels as you can easily raise or lower the resistance level for each individual client.  It’s a fun and effective way to incorporate strength training into your class and your members will enjoy the versatility of the class while getting a super total body workout in a short period of time.

For more information on how Total Gym programs can benefit your facility, please contact ralph@totalgym.com / 858 764-0078.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

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