Total Gym

Total Gym Weekly Workout: Cardio Pull Series

This week we are working up a sweat with Helen Vanderburg.   Helen demonstrates challenging combination exercises  incorporating upper body cardio pulls with variations of crunches to keep the heart rate up!

Q410_Totally Hot – (GC) Cardio Pull Series

To see more from Helen check out the Totally Hot DVD from GRAVITY Clubhouse.

Fitness Wisdom Wednesday: Peak Performance Training

You’ve gotta train hard to play hard!

Todd Durkin, M.A., C.S.C.S., owner of Fitness Quest 10 in San Diego, offers functional training tips that he uses to condition his NFL athletes on Total Gym PowerTower. Todd utilizes these exercises when training his top athletes: Super Bowl XLIV MVP Drew Brees, former NFL MVP LaDainian Tomlinson, and athletes such as Aaron Rodgers, Kellen Winslow, Shawne Merriman, and more. Take your home workouts up a notch!

What Total Gym exercises do you want to see more of? Sport-specific exercises, stretching workouts or maybe a few Pilates moves? Drop us a line in the Comments section below.

Total Gym Weekly Workout: Caloric Burn!

Hello everyone welcome to a new Monday!

It’s the second week of November; Thanksgiving is just around the corner and then it’s full speed ahead to your Holiday festivities. For that reason this week’s exercise is Caloric Burn!  Nicole is going to demonstrate ways to incorporate cardio exercises into your Total Gym workout.  This is a non-stop workout and that’s the key to burning those calories.

The weather might not be ideal to take your Total Gym outside, or to the park, but you hopefully have room to mix in some step ups, high knees or if you’re limited on space try some jumping jacks!

GRAVITYPick_Caloric Burn

Todd Durkin’s Total Gym Insider Tip #2: Body Weight Training

Todd Durkin is back with his second “Total Gym Insider Training Tip” exclusively for Total Gym Inside! Today’s video is all about body weight resistance training.

Check out three of Todd’s favorite exercises that he uses with his top-level NFL, MLB and Olympic athletes at his training facility Fitness Quest 10 in San Diego, CA. Try these high-intensity, calorie-burning exercises: “Chop and Slam,” the “Plyo-Build-Up” and the “Inverted Shoulder Press ” … and get after it!

Be sure to get your copy of Todd’s new book The IMPACT! Body Plan on store shelves now! Click here for details.

Todd Durkin's Total Gym Insider Tip #2: Body Weight Training

Todd Durkin is back with his second “Total Gym Insider Training Tip” exclusively for Total Gym Inside! Today’s video is all about body weight resistance training.

Check out three of Todd’s favorite exercises that he uses with his top-level NFL, MLB and Olympic athletes at his training facility Fitness Quest 10 in San Diego, CA. Try these high-intensity, calorie-burning exercises: “Chop and Slam,” the “Plyo-Build-Up” and the “Inverted Shoulder Press ” … and get after it!

Be sure to get your copy of Todd’s new book The IMPACT! Body Plan on store shelves now! Click here for details.

Fitness Wisdom Wednesday – 5 Ways to Beat Workout Burnout

My coworker came to me the other day and suggested I write about how to beat workout burnout.  She wanted to know how to plow through exercise plateaus and continue seeing results. So here we are!

We’ve all been there. Here you are chugging along with a new fitness routine on Total Gym or in the gym and you’re seeing great results – whether it’s weight loss, muscle tone, increased speed or endurance. Then a few weeks pass doing the same routine but the results seem to halt in their tracks. What gives? Welcome to your plateau. A plateau is when the body naturally becomes immune to repetitive exercise over time, stopping any potential progress.

Good news is there are ways to prevent exercise burnout. Here are some simple tips:

1. Vary your workout schedule. Instead of working out every Monday, Wednesday and Friday, mix it up by working out a few days in a row then take a rest day. Keep this up for a few weeks to help reprogram your body and avoid hitting a plateau and save muscles and joints from constant pounding.
2. Try something new for a week. If you’re no longer seeing results from your usual routine (e.g., running), then try switching it up by taking a week off to do something new. For example, try a mind/body exercise like yoga or Pilates. While yoga or Pilates may not give you the intense sweat session you’re used to, that’s OK. You will be strengthening and stretching important muscles needed to support your current routine. This way you’ll feel more rejuvenated when you head back to running.
3. Incorporate interval training. You don’t need to go all out in every workout. Instead of going for complete burnout, try incorporating intervals to challenge the body in new ways. I remember my triathlon coach told me that even the world’s top athletes like Lance Armstrong don’t go full press when training for their races. Instead they often take it slow to work on their endurance and form. Vary up your routine by incorporating 30 second to 1 minute intervals that include a faster pace, steeper incline or higher resistance.
4. Cross-train. Cross training is imperative to avoiding a workout plateau. Try new activities like weight lifting, plyometrics or other new fitness activities to improve your chances of seeing results. Using your muscles in a new and different way will prevent burnout – and it’s fun!
5. Take time off. This may seem counterproductive but on the contrary it’s actually quite efficient. The body needs rest to let muscles and joints recoup after a hard workout session and to keep the body from automatically plateauing. Try taking a full rest day after every two to three days of exercise. It may seem tough but trust me, it works!

Now get out there and beat those plateaus!

Cassie is the Communications Manager for efi Sports Medicine/Total Gym and a published fitness writer

Total Gym Exercises: Tom’s Weekly Tip – Introducing Cyclo Trainer

“Cyclo-what?” you may be asking. Cyclo Trainer is quite a unique piece of cardio equipment and a great aerobic compliment to your Total Gym strength routine.

I introduce you to our Cyclo Trainer in the video, but in short, the Cyclo Trainer attaches to all Total Gym models and offers a low-impact, effective and time-efficient cardio workout. Watch the video and click here for more information.

Add a challenge to your Total Gym workout by incorporating Cyclo Training intervals. Do a minute on the Cyclo Trainer, then do two to three strength exercises on Total Gym. Then go back to the Cyclo Trainer and repeat these intervals two or three times.

A quick disclaimer: be sure to consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.