Total Gym InsideLatest Information about Total Gym

Jun
6

Spotlight – Total Gym in the South Pacific

Total Gym Down Under – Still Going Strong, 15 Years On

Greg Doherty - HQH

Greg Doherty – HQH

It may be a surprise to learn that people work out on Total Gym machines all over the world.  It’s not so surprising, though, when you learn that Total Gym is present in over 45 countries worldwide and spreading to more corners of the globe, daily.

Greg and Nancy Doherty of HQH Fitness in New Zealand are steadfast Total Gym fans and have been Total Gym distributors, down under, since 2002, just before GRAVITY, was first launched.

Native born Canadians, the Doherty travel bug led them to emigrate to New Zealand, with their two sons in 1983.  They didn’t just emigrate like you and I might, though.  They didn’t just hop on a plane and tah-dah, there they were.  No, Greg decided to follow his sailing passion and cruised his family across the oceans on their 38 ft. yacht!  They visited many different cultures and remote places throughout the Pacific basin for three years, before arriving in New Zealand.  Now that’s the way to move, right?

HQH on a Total Gym Tour in Australia

Watch the video of Greg on Tour

Greg pursued a career as a boat builder and Nancy trained as a professional kinesiologist.  After reconnecting with an old friend, Paul Chek of the C.H.E.K. Institute, they began helping Paul bring his knowledge to Australia and New Zealand.  This is where their introduction into the fitness industry began. Their fitness business acumen grew and in 1998 Greg and Nancy formed HQH (Highest Quality Health).

Chek was already working at that time with Total Gym and it is through Paul that Greg and Nancy were introduced to Total Gym, which was looking to bring GRAVITY into the South Pacific market.

Since then, Greg has combined his traveling passion with his love for improving the health, fitness and wellness of people everywhere.  He straps up a GTS in the back of his van and off he goes, on the road for months at a time.  He’ll take his GTS out into a field to demo it: you name it – he’s been there and done it – demos in the street, the park and the beach.  Check out the video of Greg on tour, above.

The Workshop Gym

The Workshop Gym – small group classes

Total Gym and HQH Fitness continue to build on a strong foundation year after year.  John Pemberton, of The Workshop Gym, a Total Gym studio in Auckland recently expanded his facility.  John, the Owner, purchased his Total Gym GTS units in 2012 and recently felt it was a good time to upgrade to the latest models.

“Having a facility like The Workshop Gym, virtually in the heart of Auckland, showcases the complete Total Gym product line and allows an opportunity for equipment buyers to have a look at the kit in action,” says Doherty.

John also added to his studio, the new ELEVATE Circuit, a series of single-station units that work all muscle groups to give a full body workout in 30 minutes.   John has also been testing the ELEVATE Circuit on kids, as he finds it provides a really fun way to teach fitness to youngsters, ages 6 years and up.

The Workshop Gym - ELEVATE Circuit

The Workshop Gym – ELEVATE Circuit

“By utilizing the ELEVATE Circuit in conjunction with Bosu and skill-based games, we have developed the M.A.D (Mobility/Agility/Dynamic strength) program for kids. We are teaching them M.A.D skills and they can’t get enough!  Getting more kids moving in a non-competitive environment allows even the least confident to improve their strength and fitness,” says Pemberton.

With five GTS units at The Workshop Gym, they can also offer small group training sessions and GRAVITY Pilates. His members love the new units and this has resulted in improved attendance rates across the GRAVITY classes.

Greg, HQH and Total Gym continue to make a great team and as new products develop, the team will continue to keep customers and new clients at the forefront of this ever-changing industry.

For more information on GRAVITY and the ELEVATE Circuit, contact commercialfitness@totalgym.com or call 858-764-0078.

 

May
22

Where to Buy Commercial Exercise Equipment?

1811788

Where Are the Best Places to Buy Commercial Fitness/Exercise Equipment?

With many new pieces of equipment being created every single day, it’s hard to find the best places to purchase equipment for your club or studio. There are so many vendors, stores, magazines, catalogs and options to choose from, that your poor brain can experience information overload very quickly.

One of the best ways to save yourself time and research headache, is to find an online fitness equipment dealer.  A dealer will enable you to familiarize yourself with the top products all in one place so you can strategically make your purchases. Another good idea is to go to a fitness conference and test out all the products you may be interested in. That will help you make your choices later on when you are ready to purchase.  You know what they say: “Try Before You Buy.”

The three online fitness dealers that stand out for most fitness professionals are:  Gopher Performance, SPRI and Perform Better.   Each one specializes in a particular niche to provide top notch fitness choices from several major companies they partner with such as TRX, BOSU and Total Gym.  It’s all about educating yourself and finding the best choice for YOU and your business.  I have personally made purchases from each of those three, and I couldn’t be happier with each of their services, selection options and customer service.

Here’s a little info on each of them:

Gopher Performance

Gopher Performance

Gopher Performance is a division of Gopher Sport — a company that has established itself as an industry-leading physical education, athletics, fitness, recreation and health products distributor. Catering to athletes who are looking to get better, do better and be better, they offer unique pieces of equipment that will help take athletic clients to the next level. They’ve been in business for 60 years so they’ve earned a good level of trust and customer respect over that time.  They also offer a 100% unconditional guarantee.

Flip T™ Trainer

Flip T™ Trainer

The Top 5 best and most unique pieces of equipment that Gopher Performance offers are:
1) The Tank™ Variable – Resistance Sled
2) Flip T™ Trainer
3) Nucleus Omnibell
4) Triad™ 3 in 1 Foam Plyometric Boxes
5) Commandpost™ Anchor Station

 

SPRI

Capture

If you are familiar with SPRI Products Inc, then you know that they are all about being innovative, especially when it comes to rubberized equipment such as resistance bands, Xertubes, and superbands. Some would even go on to say that they basically created this market in the fitness industry, because most people can’t think of resistance bands and tubing without mentioning SPRI. Of course, that is not all that they offer, but it is a niche market for them, where they have done really well with positioning themselves as top of mind awareness for all bands and tubes.

Another way that SPRI has really thrived in the market, is to partner up with famous, accomplished and respected fitness professionals such as Chris Freytag, Jonathan Ross, Trevor Anderson and Brian Nunez, to name a few. When you know that top fitness professions are also using a product that you are interested in, it gives a level of comfort to know that you are making the right decision.

Xercuffs®

Xercuffs®

The Top 5 best and most unique pieces of equipment that SPRI offers are:
1) Xergym®Bar
2) Xercuffs®
3) Dual Grip Xerball
4) Rollout Ladder
5) Step 360 Pro

Perform Better

Perform BetterPerform Better has also created it’s own niche.  Even though it has positioned itself as a leader in sports performance, Perform Better practically owns the phrase “functional fitness”.   Over the last few years, they have helped fitness professionals see all their clients as athletes, rather than just clients. They did this by approaching functional fitness in a different way and by offering the applicable equipment options, fitness professionals starting purchasing items that were once meant solely for athletes.

Perform Better also helped fitness professionals become more creative and more knowledgeable. They did this by producing their own signature line of 1 and 3-day seminars.  They have featured some of the best minds and most well known fitness entrepreneurs in the fitness industry, such as Michael Boyle, Martin Rooney, Juan Carlos Santana and Mark Verstegan. By aligning themselves with some of the industry giants, Perform Better has excelled at offering the most functional pieces of
equipment in the industry.  With the buzz word these days being “functional fitness”, it only makes sense to purchase from the leaders to best serve your clientele. So if you are looking for functional, then you are looking in the right place!

The Top 5 best and most unique pieces of equipment that Perform Better offers are:

Jump Trainer

Jump Trainer

1) Ultraslide Slideboard
2) First Place Turf
3) Shuttle Rebounder
4) First Place Drive Sled
5) Total Gym Jump Trainer

So there you have it. Three best places to purchase your equipment in the fitness industry today. Get to know your niche, get to know your options and stand out in the community with equipment that brings YOU to life and something special to your facility.  Concentrate on figuring out how to thrive with your clients by doing different exercises that bring a uniqueness through various pieces of equipment that are high quality, have longevity and get the most ROI. Good luck!

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.

Apr
25

Pros and Cons of Owning a Fitness Studio

The Benefits and Pitfalls of Owning Your Own Studio

Starting your own business can be one of the scariest or most rewarding things that you can (or will ever) do in your life. Just like most BIG decisions, there are several pros and cons, peaks and valleys, and ups and downs that accompany the journey.

1531425

“Fortune favors the brave”

Think about all of the times in your life where you needed to make a big decision and you probably either scared yourself out of making it (or nearly did) because of fear.  There is the old quote that says, “fortune favors the brave,” and if you combine that kind of courage with strategic planning, laser like focus, extreme determination, careful team-building and a little bit of luck, you can achieve anything you want in life.

So, if your goal is to start up the best fitness facility in your community, then that is definitely within your reach. But just as any smart business person would do, you should definitely do your homework and identify the benefits, pitfalls and risk-reward ratio, before you take the leap of faith.

Let’s first take a look at the associated benefits of owning your own fitness studio.

1344033Benefits

  • You control your own destiny.
  • You make your own schedule.
  • You and your hard work determine your income.
  • You create the vision and brand for your business.
  • You make every decision from hiring staff to choosing decorations at your studio.
  • You create your own legacy.
  • You are viewed as a leader.
  • You create jobs in your community.
  • You get to lead a team.
  • You create impact in your community.
  • You get to be creative.
  • You get the opportunity to challenge not only your team but also challenge yourself.
  • You experience a sense of pride and accomplishment for starting, maintaining, and owning your own business.

Now let’s take a look at the associated pitfalls of owning your own fitness studio.

1956602Pitfalls

  • You are taking a HUGE risk financially where you can end up risking your house, savings, and/or even your livelihood.
  • You work a lot of hours especially in the beginning.
  • You could end up spending less time seeing your family and/or even taking care of yourself properly.
  • You never really “turn off” mentally, your mind is always on your business.
  • You may hire someone who doesn’t bring value to your team.
  • You can get hit with potential lawsuits.
  • You can have disgruntled customers and/or employees.
  • You have increased competition in your community.
  • You have increased costs with payroll, workers compensation, liability insurance, marketing, etc.
  • You will experience a certain level of stress.
  • You will ultimately decide the fate of your business.

Finally – now that we have gone over the benefits and the pitfalls of owning a fitness studio, let’s discuss the rewards of taking such a huge leap of faith.

Rewards

  • You help countless people get healthier, leaner, feel better, look better, have more energy, increase their confidence, live better quality lives and even save their lives.
  • You create several jobs in your community and you employ people who are raising families.
  • You increase your income and provide more for your own family and for yourself.
  • You have more time for your family and for yourself.
  • You live out your dream job and enjoy every day that you walk into your own business.
  • You inspire a number of individuals through your hard work, dedication and commitment, to bringing the best fitness facility to your community.
  • You leave a lasting mark in your area.

1631952Decisions, decisions?

So, is taking the leap of faith to open your own studio worth it?

Only YOU can make that decision!

Starting and growing a business is hard work and it takes a lot out of people to get their businesses to the next level. Not everyone is meant to own their own business. If you look at the statistics of failed businesses in their first year, it can be scary even if you have done all of the proper homework before starting your business.

Yes, there is definitely a huge risk involved when going into the private sector – and if you think that you can handle that, then by all means go for it with as much ferocity as you can. But if you find that it’s not for you after doing some homework and exploring your options, then that’s okay too. You just have to figure out what you’re happy doing in the long term.

Do you want to take those risks to maximize your life OR do you want to play it safe and not risk anything and have more time?

Again, that depends on YOU and only YOU can truthfully answer that question.

So, in exploring whether or not to start your business, just remember that it’s critical to address your risk-reward ratio, plan very carefully and get ready to work your butt off – good luck on your decision!

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.

Mar
29

Re-imagining Total Gym at IHRSA 2017

ELEVATE Circuit - IHRSA 2017

Watch the video!

Total Gym debuted a new look and feel at IHRSA 2017 in March. It was the perfect time to launch the re-imagined ELEVATE Circuit and so with new graphics around a yellow center stage and sleek new matte black range of products, Total Gym master trainers rocked attendees with some killer workouts!  Watch the video above to see the highlights and if you are a winner of the brand new Elevate Circuit, or if you won a unit of your choice, or a Leg Trainer.

Total Gym Booth - IHRSA 2017

Total Gym Booth – IHRSA 2017

What is ELEVATE?

ELEVATE is the only adjustable functional bodyweight resistance circuit on the market that works against gravity on an incline.

Consisting of five single station units, each focusing on different muscle groups, ELEVATE is ideal as a self-serve circuit or for personal and small group training providing a full body workout in 30-minutes.  Joining the Jump, Press and Pull-Up are the updated Core and Row Trainers which now provide seven adjustment levels to challenge any seasoned athlete and really work that core!

By using gravity on an adjustable incline members use a percentage of their own bodyweight as resistance. This means that someone who could not previously do a Pull-up on their own, for example, will be able to safely and successfully progress to complete one.   All Total Gym products work in this way and so each machine can accommodate the most highly-spirited athlete and the de-conditioned person alike which ultimately provides driven results for all.

Group Rowing at IHRSA 2017

Group Rowing at IHRSA 2017

The circuit facilitates over 90 exercises, from basic to challenging, including plyometric exercises, so the member is fully engaged time after time and not only is it a fun workout that takes up only 220 square foot of floor space, it’s a challenging and innovative way to keep your members coming back.

And for the personal trainer? There is a huge advantage in being able to accommodate all fitness levels in the same session and take the guess-work out of complicated scheduling.

Did you say Group Rowing?

At IHRSA, people were almost lining up to take a Group Rowing workout on the new adjustable Row Trainer.  Just take several Row Trainers and you have yourself a small group rowing class! Why might that benefit your facility? Group Rowing is fast trending. At the XYZ (Xtreme YMCA Zone) over 500 Y members have tried out the Row Trainer since its inception about a month ago. In such a short time, it has become the most popular program with an average of 22 participants per session.

Total Gym Group Rowing at XYZ

Group Rowing at XYZ

Rowing on an incline is a fun workout that emulates a rowing pattern but with the added ability to incorporate multi-planar movement such as an alternating side-to-side row or a bicep curl.  It provides a full body cardio workout and who doesn’t want to be burning at least 600 calories an hour?

More small group training options

GRAVITY is the program that partners with your GTS machine for small group training (soon to also be sold in matte black too).  Designed to invigorate, motivate and get results, GRAVITY boasts a full body workout in 45-minutes allowing the member the opportunity for a studio-quality workout without the typical high studio membership fees.

GRAVITY at IHRSA 2017

Black GTS at IHRSA

GRAVITY introduces total body transformation through dynamic, high intensity training for mind and body. The entire culture of GRAVITY is different and dynamic. The movement variables on the GTS change regularly so that clients are always motivated, challenged and surprised as they achieve more agility, balance, confidence and strength.

For more information on any of these products, contact Ralph at ralph@totalgym.com | 858 764 0078 | learn.totalgym.com/getelevate

Watch below to see more of Total Gym at IHRSA.

Total Gym Interview - IHRSA 2017

Total Gym ELEVATE Circuit

Mar
16

Exercises For Athletic Performance

Capture

Watch the Video

5 Simple Exercises that Increase Athletic Performance

As as fitness professionals, we all know that being an athlete requires many elements that include speed, body control, power, strength, core, mental toughness, conditioning, endurance, awareness, focus, determination, commitment and a strong desire to win. And that’s just a very partial list of what it takes!

Imagine what it takes to be an elite and/or pro athlete. Those athletes take all of the above and multiply it by a million. However, the one common denominator in every athlete (no matter what level they are) is that they need and want to be better EVERY DAY!

Every athlete has different strengths and weaknesses, every athlete has a set of exercises that they love and certain ones that they hate, and every athlete is always looking for an edge. Every athlete wants to win and every athlete wants to be better mentally, emotionally, and of course physically. Coaching athletes requires us to preach the gospels of “loving the daily grind” and the “love of exercise,” and we need to constantly be on the lookout for ways to push our athletes outside of their comfort zone so that they can excel to the next level.

Here are 5 basic exercises that are staples in each of my sessions for all my athletes at MZR Fitness that help maximize results and improve athletic performance.

Dumbbell Step Ups: Stand up straight while holding a dumbbell in each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you come up. Step down by flexing the hip and knee of the other leg as you inhale. Return to the original standing position to complete the repetition. (2 Sets of 12 Reps on each leg.)

Calf Raises (in place): Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. (2 Sets of 25 Reps.)

Lateral Jumps: Start standing with your feet hip-width apart and sit back into a shallow squat position. Dip your knees, then hop off both feet and move to your right and then quickly hop back to the other side. Continue jumping back and forth to complete the set. (2 Sets of 8 Reps in each direction.)

Pull-Ups: Grab a bar shoulder width with your palms facing down. Hang and then raise your feet off the floor by bending your knees. Hang with straight arms. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pull yourself all the way up until your chin passes the bar. Lower yourself all the way down until your arms are straight. Breathe and repeat the sequence. (2 Sets of 5 Reps.)

Backpedal, Turn and Sprint (Using Cones): Place three cones, five to 10 yards apart in a straight line. Facing away from cone one. Backpedal to cone two. Pivot 180 degrees on left foot to face cone three. Sprint to cone three. Perform set in opposite direction. (3 Sets of 5.)

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.

Mar
2

Member Retention Strategies To Grow Your Gym

Keep Your Members – 3 Tips That Really Work

1936304If you’re like most business owners, then you’re always on the lookout for ways to grow your business, lower overhead, boost productivity, acquire more clients and increase revenue.

That is what building a business is all about!

As fitness professionals looking to make more money, I think that the natural mindset is to acquire more clients and more members at our facilities or in our group training programs.

But is it really?

Consider that our biggest assets may be right under our noses and we need look no further than our current clientele to help our business grow.

You have happy clients already working out with you, why not focus your marketing plan on them, versus spending lots of money on new and untested methods to try to attract a new ones?  The old adage in business is that, “it is easier and more affordable to keep a customer than it is to find a new one,” couldn’t be more true. If you keep a client happy with great results, not only will THEY reward you with years of loyalty (and income), THEY will also reward you with countless referrals.  And that, my friends, is the dichotomy that many business owners just don’t get!  It is amazing how overlooked that concept is to a lot of fitness professionals but it happens every day.

1934375Not to you though!  You will be ahead of the curve after reading this blog. And here is how you do it …

Create Relationships

It is extremely important to foster relationships with your Clients and even your staff.   For example, from day one in a “Customer Service 101”  we tend to focus on making a new client as comfortable as possible.   We extend this “service” for the first few times they visit the facility. We introduce them to a few people but then extra effort wears off.  What we need to do is introduce them to everyone they may come in contact with and everyone that makes our business successful.  That is not only staff and other clients but volunteers, interns, community partners and even your mascot, if you have one.  Let them know that they are apart of something SPECIAL and they’ll soon see that they don’t get this anywhere else.

And you don’t stop there…

You need to focus on finding what makes this person tick, what do they do for a living, who they are married to, what’s their pet’s name, when is their birthday, etc. It truly is almost like dating where you are acquiring a lot of information about this person (particularly in the beginning). This attention makes the person feel special by remembering and recognizing the exact things that actually does make them special. Then, once you learn these things, you can customize your invitations to them for events or outings that you think that they may enjoy, with other like-minded individuals because they love to be part of the team.

1509935

Referral Initiative

We all know by now that word of mouth is the best marketing and truth be told, most clients who love you and your services will naturally already be talking about you to their network of people. However, you could always incentivize them via a competition with other clients for free personal or group training sessions, gift certificates to local restaurants, or even offering a nominal amount of money per referral to get the referrals coming in. Like I said above, clients will want to talk about you anyways, but will do so even more when you go the extra mile of sweetening the pot for them.

Provide An Unique Experience

Nowadays, there are no shortages of Gyms, Studios, Personal Trainers, Coaches, and Group Fitness Programs in our communities. So with that said, how are YOU going to stand out among locals as an authority and credible source? How are you going to happily get clients to stay with you for years and years moving forward? I’ll tell you how, you need to consistently provide an unique experience to your clientele from the moment they walk into the door, until the moment that they leave, and every day in between until you see them again for their next session. Remember that you’re competing with a lot of fitness options in your town, so you need to make your gym standout to create loyalty.

Treat your clients right!  Show empathy, show sympathy, challenge them in every workout, be sincere, show them that you care, and provide over-the-top-customer service. Create several touch points to impact their lives such as phone calls, texts, emails, social media connections, and even a monthly newsletter.

Be constant in their lives and become a part of their daily awareness.

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.

Feb
8

Training for Snowboarding on a Total Gym GTS

Standing Squat and Side Stretch on a Total Gym GTS

(Watch the video)

Strengthen Your Snowboarding and Skiing Clients with these 7 Total Gym GTS Exercises.

It’s that time of the year again when our clients are looking at their calendars to find weekends where they can escape to remote locations to enjoy hours and hours of uninterrupted skiing and snowboarding on snow-laden mountain sides.

Although skiing and snowboarding are a blast, they are also very tough activities that can push you to the limit physically and mentally and we need to make sure that our clients know that and are prepared for what is coming. Oftentimes when clients think of preparing for activities such as snowboarding, it is natural for them to think that they just need to focus on their lower bodies as they start to train for their trip. However, as qualified fitness professionals, we know that the entire body needs to be trained throughout training program to help avoid injuries and deficiencies in other areas of the body. Remind your client (especially if they are new to snowboarding) that they will be pushed hard in various ways on their trip and that preparation is key to a fun and safe experience in the snow.

So let’s make sure that your clients have a wonderful and safe time on their trip by helping them master the following exercises on the GTS, so that their bodies and minds are ready for action.  Watch the video to see a demonstration of all these exercises.

Jump Squats

Disconnect the pulley from the glideboard and stow handles.  Have them push the glideboard half-way up the rails, straddle the rails and sit at the bottom edge facing away from the tower.  Place the feet toward the top of the squat stand positioned shoulder-width-apart.  Normally you would have them lie back on the glideboard to do a plyometric squat but we’re going to engage the core more with them sitting upright.  Hands can be by their side, stretched out in front, or beneath the butt.  Have them start in a deep squat and from this position, explosively jump up as high as they can with both feet and be sure that they land with both feet simultaneously on the squat stand. Repeat this sequence to complete the first rep and then repeat the exercise to complete the set. (2 Sets of 15 Reps).

Seated Two-Point Leg Swings

In the same starting position as above and with core engaged and sitting up nice and straight on the GTS, have them place the left foot on the squat stand. Perform a one legged squat on the left leg and as they come back up from the squat, they gently kick the right leg up as high as they can. Then repeat, but this time on their way back up from the squat, they kick the right leg out to the right side as wide as they can. After performing both kicks on one leg, that is considered one rep. Repeat this sequence as fluidly as possible by alternating the two directions on the leg for the desired number of total reps. Be sure to perform all reps on one side before switching and repeating with the opposite leg. (2 Sets of 10 Reps in Each Direction Per Leg).

Dips (Using Squat Stand)

From a standing position in front of the squat stand, facing away from the tower have them position hands behind them shoulder-width apart on the squat stand. Have them slightly walk away from the squat stand to incline legs out in front at a 45-degree angle. Straighten arms, keeping a little bend in the elbows to keep tension on the triceps and off elbow joints. Slowly bend elbows to lower the body toward the floor until elbows are at about a 90-degree angle. Be sure to keep the back close to the foot platform. Once they reach the bottom of the movement, have them press down to straighten elbows, returning to the starting position. This completes one rep. Keep the shoulders down as they lower and raise the body. Please note that legs can be slightly bent to modify this exercise. (2 Sets of 10 Reps).

Incline Push-Up (Using Squat Stand)

From a standing position in front of the squat stand, face towards the tower.  Place hands on the edge the foot platform, slightly wider than shoulder width and walk feet back so that the body is at a 45-degree angle. Have them stand on their tip-toes with arms and body straight. Then they will slowly lower their torso down in a controlled manner and push torso up until arms are extended to complete the first rep. (2 Sets of 15 reps).

Standing Squat & Side Stretch

Raise the rails to the highest level.  Have them begin in a standing position turned sideways from the tower and place right foot on the glideboard and left foot on the ground. Then they will need to slowly squat on the left foot so that the right foot is raising the board up towards the top of the GTS. As they come back up from the squat position the glideboard will lower into the start position. Repeat this sequence to complete the first rep and then repeat the exercise to complete the set. (2 Sets of 15 Reps with Each Leg).

Inverted Walking Plank

Remove the squat stand and with the glideboard closed have them come to a kneeling position on the glideboard, facing away from the tower. From there they place both hands on the floor below the lower rail base and get into a plank position.  Then they walk hands back towards the tower and as they do so, the glideboard should be sliding towards the tower. Once they walk in so far that they cannot go up anymore, then they slowly walk back down until they cannot go down any further. Repeat this sequence to complete the first rep and then repeat the exercise to complete the set. (2 Sets of 10 Reps).

Inverted Pike

Replace the squat stand and with the glideboard closed have them come to a kneeling position on the glideboard, facing away from the tower. Then have them place both hands on the squat stand with their head facing towards the ground. Place feet onto the bottom of glideboard, on tippy toes, with heels in the air. Their body should resemble an upside down letter “V” while in the starting position. While in this starting position, extend the full body outward so that they are completely straight, then bring the glideboard back in with feet to go back to the upside down letter “V”. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (2 Sets of 15 Reps).

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.

Copyright © 2017 Total Gym. All Rights reserved.