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Feb
9

Total Gym Weekly Workout: Hammer the Hamstrings

Total Gym Inside blogger and “Fytness Fanatik” Amanda Lynn Mayhew shares her “Hammer the Hamstrings” workout to strengthen and tone the back of the legs, increase muscle definition, boost power and reduce the chances of injury.

Add new challenge to your leg routine with the Total Gym Leg Pulley System to trim and tone while increasing flexibility!

Click the image to watch the workout or play the video below:

 

Perform 2-3 sets of 10-15 reps of the following exercises:

* Hamstring Curls

* Hamstring Curls with Crunch

* Single Leg Hamstring Curls

* Attach Leg Pulley System – Single Leg Hamstring Curls.  Purchase Leg Pulley system for Total Gym Commercial Models here. For Total Gym XLS, shop here.

* Hip Abduction

Jan
23

Total Gym Weekly Workout – Shoulder & Squat Cardio Blast

Healthy posts from “Fytness Fanatik” Amanda Lynn Hare!

Total Gym Inside blog contributor Amanda Lynn Hare has been a Total Gym user since 1998. Amanda Lynn is here to share her enthusiasm for healthy, fit and fun living.

Today, Amanda Lynn demos her favorite Total Gym Shoulder & Squat Combinations for a fast, effective strength & cardio blast!

Perform 2-3 sets of 10-15 reps of the following exercises:

* Squats with Shoulder Shrugs

* Squats with Shadow Boxing

* Calf Squats with Parallel Arm Flex

* Calf Squats with Shadow Boxing

* Singe Leg Calf Squats with Parallel Arm Flex

Jan
4

Total Gym Weekly Workout – New Year Smart Start

Happy New Year Total Gym’ers! We hope you are off to a FANTASTIC 2012!

What good habits are you planning to adopt this year? Inspire us by leaving a Comment below.

Here’s your New Year Smart Start workout to get the year started right!

This is an efficient exercise sequence maximizing the inverted prone position on Total Gym. Need a Press Bar for your Total Gym Sport, GTS or PowerTower? Click here. Total Gym XLS owners, click here to purchase the Press Up Bars.

Pushup; Overhead Press; Prone Jackknife

Cheers to a Happy and Healthy New Year!

 

 

 

 

 

 

Dec
27

Total Gym Weekly Workout – The Plank

Did you over do it during the holiday weekend? Never fear – the Plank is here!

While you begin to de-Christmas your diet, check out ALL the ways you can work your core with Total Gym Plank exercises. GRAVITY Master Trainer Michael Steel demos how to add an extra upper body challenge while you’re at it!

Plank

Dec
19

Total Gym Weekly Workout: “Roly-Poly” Blast!

Happy Holidays TG Team!

The holidays can put a time crunch on everything, including our workouts. So here’s a little combo I love to do and teach.  I call it “Roly-Poly!”

Benefits you ask?

*Multi-tasking/time management at it’s best

*Easy to remember

*Hits all the major muscles quickly and effectively

*It’s FUN!

For instance, if I’m in a time crunch, I’ll do three 5-minute Cardio Blasts to torch some calories interspersed with 3 Roly-Polys. A full body workout in less than 22 minutes! Then I’m ready to hit the holiday goodies with a clear conscience.

I also threw in a new Plyometric move that I love … man, did it get my calves nice and sore!

Click here to watch the video on YouTube.

I hope Santa is good to you all!

JayDee

JayDee Cutting is a GRAVITY Master Trainer, certified personal trainer, Pilates instructor and creator of the “Core Golf Fitness” program. JayDee’s Core Golf Fitness DVD offers on-course and warm-up exercises proven to help advance your golf game and is available for purchase at http://coregolffitness.com.

 

Dec
8

In PT with Jessie Carter – Holiday Shop But Don’t Drop!

By:  Physical Therapy Contributor Jessie Carter, PT

Low back pain has been a common theme around the clinic lately. Every year around this time, there seems to be an increase in patients complaining of back pain – aches and pains from shoveling snow, back strain from carrying shopping bags and packing gifts, and chronic pain patients want to address before the holidays.

I was out with the best of them on Black Friday braving the crowds. What started as a quick trip to snag some deals, however, turned into an all-night, exhausting event.

Consider these tips to keep your body from wearing down before you do:

  • Wear comfortable shoes such as walking or running shoes when shopping. When it comes to walking the mall, comfort should win out over your cutest pair of heels to prevent stress to your ankles and feet.
  • Lighten your load when you can. If you are shopping for a lot of items or for a long period of time, consider making frequent trips to your car to drop off packages. This provides extra exercise while reducing the stress on your back muscles.
  • Distribute the weight of packages and shopping bags evenly on both sides of your body.  This means that you have to avoid holding all your bags in one hand to sip your favorite drink or fumble for your keys. This also means avoiding what I call “attitude standing” – propping all your weight through one hip (often times to hold a child propped on that same hip). Standing in this position can create undesirable forces through the hip joints, pelvis and spine.
  • Women, keep your suitcase (I mean purse) weight to a minimum to avoid undue stress and fatigue. Only carry necessary items such as your wallet and keys. When carrying your purse, consider strapping that makes your body work the least or requires large joints over smaller joints to carry. For example, use a bag that has a shoulder strap or can be worn as a backpack instead of a purse with smaller handles.
  • Plan ahead if possible. Whether you are going to campout to get the best deals or do a marathon shopping spree, you can ease physical and mental stress by making a list and avoiding prime shopping times. Remember that long lines and busy parking lots increase your time standing and walking.

While most back pain is mild and resolves on its own, some pain persists or comes back repeatedly over time. A lot of my patients, who have experienced low back pain for years, tell me they have tried multiple treatment options without success. They also report that each time the pain returns, it seems to get worse.

When you experience low back pain, one of the best things to do is to stay active and continue with your normal routine as much as possible, without the risk of further injury. This seems to contradict the old approach of “putting someone to bed” when they are down on their back. Bed rest for more than a day has been shown to actually slow recovery.

If your pain worsens or lasts more than a few days, then it is time to see a medical professional.  Immediate medical attention should be sought if you experience loss of bowel or bladder control, numbness in the groin or inner thigh and/or pain that does not change with rest.

Continue your Total Gym routine over the holidays to maintain optimal strength and tone. Try these “Cable Core Work” exercises to target your snow shoveling and shopping muscles: the shoulders, back, arms and chest in conjunction with the core.

Arm Cable Exercises; Recruiting the Core

 

The mad rush of the holidays is here…following these simple tips and taking care of your body will allow you to enjoy the season and shop without the drop.

Happy rehabbing!

Jessie Carter is the owner of High Pointe Rehab in Clarksville, TN, where she utilizes Total Gym for physical therapy and fitness training to offer the full continuum of patient care. Jessie is a 2001 graduate of the University of Evansville (UE) in Evansville, IN, where she earned both her BS and Master’s degrees in physical therapy. Contact Jessie at jessie@highpointetn.com with your questions or ideas for future topics.

 

 

Nov
30

Total Gym Weekly Workout – Kiss Your Gut Goodbye!

Healthy New Posts From “Fytness Fanatik” Amanda Lynn Hare!

New Total Gym Inside blog contributor Amanda Lynn Hare is a Total Gym user since 1998. Amanda Lynn is here to share her enthusiasm for healthy, fit and fun living.

Keep your gut in check this holiday season with Amanda’s favorite core strengthening exercises! Benefits include: a tighter midsection, stronger core (trunk and back) and improved posture!

Amanda suggests completing 10-15 reps of each exercise below (depending on your fitness level):

* Pullover crunch with legs in table top position

* Ab crunch with SCRUNCH (Now 50% Off! Click here)

* Crunch with hamstring curl using the Folding Foot Holder (standard on Total Gym Sport, GTS and PowerTower) or the Wing Attachment for XLS

* Crunch at higher incline (no hamstring curl)

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