Best Total Gym Exercises For A Total Gym Workout 2019

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

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

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

 

Movement Patterns: Pull 
Equipment Used: Bodyweight Total gym
Muscle Groups: Biceps, Triceps, Lats

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

Movement Patterns: Push/pull
Equipment Used: Bodyweight

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

Movement Patterns: Bend
Equipment Used: Bodyweight
Muscle Groups: Rectus Abs, Hip flexors

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

Movement Patterns: Squat
Equipment Used: Bodyweight

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

 

Movement Patterns: Squat
Equipment Used: Bodyweight

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

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

Movement Patterns: pull and push 
Equipment Used: Bodyweight
Muscle Groups: Lats, Pec, triceps

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

Best Trx exercises 

Best core stability exercises 

Best dumbbell exercises 

Best barbell exercises

Best bodyweight exercises 

Best flexibility exercises  

 

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