The total gym. This would be my number one piece of equipment for a home gym. The amount of total gym exercises you will be able to do on this piece of kit is endless. The first thing to do is decide which total gym you want to have. We have a page which reviews the different types of total gyms on the market today. On this page, we are going to show you ten of the best total gym exercises to add to a total gym workout. Also on our gym accessories page, we have a number of accessories to add to your total gym workout. Where you will find a total gym workout chart.
Total gym exercises: jackknife
Movement Patterns: Squat
Equipment Used: Bodyweight and total gym
Muscle Groups: Gluteals, Hamstrings, Quadriceps
Instructions:
- Place hands under shoulders
- Drawing your belly button in towards your spine bend your knee to lower into a neutral spine
- Maintain natural spine and pull your knees towards you
- Breathe out as you draw your hands towards you
Total gym exercises: Pike
Movement Patterns: Bend
Equipment Used: Bodyweight Total gym
Muscle Groups: Gluteals, Hamstrings, Quadriceps inner unit
Instructions:
- Place hands under your shoulders
- Maintain neutral spine
- Drawing your belly button in towards your spine bend at your hip.
- Keeping the legs straight and weight over hands
- Return to the prone position and repeat.
Total gym exercises:Pull ups
Instructions:
- Lay flat on the total gym
- Drawing your belly button in towards your spine
- Using an over handgrip
- Pull yourself up and breathe out and in on the return
- Return to standing and repeat.
Total gym exercises: Chest Press/Chest Flys
Instructions:
- Maintain upright posture
- Drawing your belly button in towards your spine
- Pull hands together without flexing the spine.
- Return to standing and repeat.
Total gym exercises:abs crunch
Instructions:
- Lay on back.
- Use an overhand grip if you have weak wrists
- Drawing your belly button in towards your spine bend
- As you breathe out flex the spine
- Try and keep your tongue on the roof of your mouth
- Return to standing and repeat
Total gym exercises:Single leg squat
Instructions:
- Standing on one leg with good upright posture.
- Drawing your belly button in towards your spine bend your knee to lower into a deep squat whilst reaching forward with your arms.
- Return to standing and repeat.
Total gym exercises:Reverse Lunge
Instructions:
- Standing on one leg with good upright posture.
- Drawing your belly button in towards your spine bend your knee to lower back leg on the board into a deep squat whilst reaching forward with your arms or keep them on your hips.
- Return to standing and repeat.
Total gym exercises:Lateral Lunge
Movement Patterns: Squat
Equipment Used: Bodyweight
Muscle Groups: Gluteals, Hamstrings, Quadriceps adductors
Instructions:
- Standing on one leg with good upright posture.
- Drawing your belly button in towards your spine bend your knee to lower into a deep squat whilst reaching forward with your arms to help with balance.
- Try and maintain weight in the middle of each foot
- Return to standing and repeat.
Total gym exercises:Pullover
Instructions:
- Standing on one leg with good upright posture.
- Drawing your belly button in towards your spine bend your knee to lower into a deep squat whilst reaching forward with your arms.
- Return to standing and repeat.
Total gym exercises: Glute exercise
Movement Patterns: Squat/bend
Equipment Used: Bodyweight Total gym
Muscle Groups: Gluteals, adductors
Instructions:
- Seat with good upright posture.
- Drawing your belly button in towards your spine Push your feet away.
- Try and only use your hands for stability and support
- Return to standing and repeat.
We Have a few other workout pages below
