The Total Gym is one of the most versatile pieces of home fitness equipment available today. It offers a full-body workout using bodyweight resistance, making it a great choice for people of all fitness levels. Whether you’re looking to build strength, improve flexibility, burn fat, or enhance endurance, the Total Gym provides a low-impact, efficient, and effective way to achieve your fitness goals.
In this guide, we’ll break down Total Gym exercises into categories, focusing on upper body, lower body, core, flexibility, and cardio workouts. We’ll also share tips on how to make the most of your Total Gym workouts for the best results.
Why Choose the Total Gym for Exercise?
Before diving into the exercises, let’s take a look at why the Total Gym stands out as a great workout option:
✅ Full-Body Workouts – You can work out your arms, legs, core, and back all on one machine.
✅ Adjustable Resistance – Change the incline level to modify resistance, making workouts easier or harder.
✅ Low-Impact on Joints – Perfect for those recovering from injuries or dealing with joint pain.
✅ Compact and Space-Saving – Many models fold up for easy storage.
✅ Time-Efficient – Work multiple muscle groups in a single workout session.
Now, let’s dive into the best Total Gym exercises and how they can benefit your fitness routine!
Total Gym Upper Body Exercises
A strong upper body is essential for daily movements, posture, and overall health. These Total Gym exercises focus on building strength in the arms, shoulders, chest, and back.
1. Chest Press
🔹 Muscles Worked: Chest, shoulders, triceps
🔹 How to Do It:
- Sit on the glide board facing away from the tower.
- Hold the handles and push them forward until your arms are fully extended.
- Slowly bring them back to the starting position.
✅ Tip: Keep your core engaged to maintain balance.
2. Lat Pulldown
🔹 Muscles Worked: Upper back, shoulders, biceps
🔹 How to Do It:
- Sit facing the tower with handles in both hands.
- Pull the handles down toward your shoulders.
- Slowly return to the start position.
✅ Tip: Keep your elbows slightly bent to avoid straining your joints.
3. Seated Row
🔹 Muscles Worked: Back, biceps, forearms
🔹 How to Do It:
- Sit facing the tower with knees slightly bent.
- Hold the handles with palms facing in.
- Pull the handles towards your chest, keeping elbows close to your body.
✅ Tip: Focus on squeezing your shoulder blades together.
4. Bicep Curl
🔹 Muscles Worked: Biceps, forearms
🔹 How to Do It:
- Sit on the glide board and hold the handles with an underhand grip.
- Curl your arms up toward your shoulders.
- Lower back down slowly.
✅ Tip: Keep your elbows close to your torso for proper form.
Total Gym Lower Body Exercises
Strong legs are essential for mobility, stability, and power. The following Total Gym exercises target the quads, hamstrings, glutes, and calves.
5. Squats
🔹 Muscles Worked: Quads, hamstrings, glutes
🔹 How to Do It:
- Sit on the glide board with your feet on the squat stand.
- Push through your heels to extend your legs.
- Lower back down slowly.
✅ Tip: Keep your knees aligned with your toes.
6. Calf Raises
🔹 Muscles Worked: Calves
🔹 How to Do It:
- Place the balls of your feet on the squat stand.
- Push up onto your toes, lifting your heels.
- Lower back down with control.
✅ Tip: Hold at the top for a second to maximize the muscle contraction.
7. Hamstring Curl
🔹 Muscles Worked: Hamstrings, glutes
🔹 How to Do It:
- Lie face down on the glide board with your feet hooked under the wing attachment.
- Pull your heels toward your glutes.
- Slowly extend your legs back to the start.
✅ Tip: Engage your core to stabilize your body.
Total Gym Core Exercises
A strong core improves balance, posture, and overall functional strength. These Total Gym exercises target your abs, obliques, and lower back.
8. Ab Crunch
🔹 Muscles Worked: Abs, obliques
🔹 How to Do It:
- Attach the ab crunch accessory.
- Lie on the glide board and place your feet under the pads.
- Perform a crunch by lifting your upper body towards your knees.
✅ Tip: Exhale as you crunch up for better contraction.
9. Side Plank Hold
🔹 Muscles Worked: Obliques, core stabilizers
🔹 How to Do It:
- Sit sideways on the glide board.
- Rest on one elbow and lift your hips off the board.
- Hold for 30–60 seconds.
✅ Tip: Keep your body in a straight line for maximum effectiveness.
10. Bicycle Twists
🔹 Muscles Worked: Abs, obliques
🔹 How to Do It:
- Sit on the glide board and hold the handles.
- Twist your torso from side to side while bringing your knees up in a bicycle motion.
✅ Tip: Keep your movements controlled to avoid straining your back.
Total Gym Cardio Exercises
Cardio is essential for burning fat and improving endurance. The Total Gym provides several options for an effective cardio workout.
11. Jump Squats
🔹 Muscles Worked: Legs, core, cardiovascular system
🔹 How to Do It:
- Sit on the glide board with feet on the squat stand.
- Push off with explosive force, lifting your body off the board.
- Land softly and repeat.
✅ Tip: Maintain a steady rhythm to keep your heart rate up.
12. Mountain Climbers
🔹 Muscles Worked: Core, arms, legs, cardiovascular system
🔹 How to Do It:
- Face the tower in a plank position with feet on the glide board.
- Alternate driving your knees toward your chest.
✅ Tip: Keep your core tight to prevent lower back strain.
13. Rowing Sprints
🔹 Muscles Worked: Arms, back, legs, cardiovascular system
🔹 How to Do It:
- Sit on the glide board with handles in both hands.
- Perform quick, powerful rowing motions.
✅ Tip: Keep your movements smooth and controlled.
Total Gym Flexibility & Stretching
Stretching improves mobility, reduces muscle tension, and prevents injuries.
14. Full-Body Stretch
- Sit on the glide board and extend your arms forward.
- Stretch your back and shoulders by leaning forward.
15. Seated Hamstring Stretch
- Extend one leg on the glide board.
- Lean forward to stretch the hamstring.
✅ Tip: Hold each stretch for 20-30 seconds.
Final Thoughts
The Total Gym is a powerful, versatile tool that allows you to strengthen, tone, and improve your overall fitness from the comfort of your home. By incorporating these Total Gym exercises into your routine, you can achieve full-body fitness while saving time and reducing impact on your joints.
💪 Get started today and unlock the full potential of your Total Gym! 💪
