Strength, Flexibility, and Cardio Training in One Device: The Total Gym Gravity Training System
The most common reason people say that they cannot exercise is either they do not have enough time or the right fitness equipment, workout, cannot get to the gym, or cannot afford a personal trainer. Sometimes, an injury will cause a person to pause their workout plan and require you to undergo a rehab exercise program. With the Total Gym Gravity training system, you can do strength, flexibility, and cardio training, all in one exercise device. You can have commercial, gym-quality exercise equipment in the convenience of your own home.
Below is a list of full-body workout exercises ranging from beginning to advanced levels. If you do not have the Total Gym Gravity training system at this time, you can still do the listed exercises with a little creativity.
Beginner/Senior Level Exercises
Crunches not only target specific ab muscles but also work the lower back muscles too. That is because your abdominal muscles are not automatically strengthened by everyday activities, unlike your leg muscles. Reaching the deeper core muscles requires specific exercises to keep the abdominal area strong and toned.
With the Total Gym, you can exercise in several ways and do crunches in different positions that hit ab muscles from different angles. You can use it as an incline sit-up board to add resistance to your crunches. Resistance is added by holding the Total Gym's handles with cables in your hands. Also, you can do the crunches facing the tower and cables, pull up in a crunch, or you can sit on the glide board, facing away from the tower, and use the resistance as you pull the cables while going up into the crunch.
Crunches mainly work in the upper part of the abdominal area. That is why you need specific exercises targeting lower abs. And you can do this on and off the Total Gym. Strengthening the lower abs will visibly flatten your abs and strengthen your lower back.
On the Total Gym, lay down on the glide board, use straps around your ankles, and bring your knees to your chest.
Doing side lunges increases open hip-flexibility in your hips, helps keep knees mobile no matter your age, improves balance and reaches the hard-to-reach inner thigh muscles. Abs and inner thighs get very little attention from most people, but the benefits of exercising them are essential to your balance.
Start in standing position, feet a little wider than hip-width apart, and hips turned out. Start bending forward while constantly pushing your rear end back, like going to sit down your hips and reaching backward. As you bend from the knees and hips, sit back until your thighs are parallel with the floor. If you can’t get down, just do your best and work up or down in that range of motion. Keep your glutes engaged, as they will help stabilize you when you squat down. If you are not flexible enough to reach the floor, use yoga blocks or a stool for added support. Repeat the other side.
Traditional Front Planks
Planks work nearly every muscle group in your body all at once. This is also a beneficial rehab exercise to strengthen your core.
While facing the floor, put your hands and feet on the floor in a push-up position with arms extended straight. Hold as long as you can but work up to one minute. You can also add a Bosu Ball to create more instability and force your core to work harder.
Side Beginner Planks
From the basic plank position, bring your right foot under your left foot as your hips and shoulders are moving sideways; your feet are stacked left foot on top of the right foot. Lift left arm in the air. You are balancing on your side. Hold for as long as possible, repeat the other side. You can also add a Bosu Ball to create more instability and force your core to work harder.
Intermediate level Upper Abdominal Crunch
Using a medium-sized ball behind the head as you do crunches will work more abdominal muscles at a deeper level. You will feel the isolation of the muscles while you engage your core. You can also use a weighted medium-sized ball if you have one, or you can get a child’s medium-sized ball that weighs nothing and costs only $1.00. The weighted ball will add resistance. For this particular exercise, the ball is isolating the abdominal muscles.
Intermediate Lower Abs
This exercise position is the same as in the crunch and is the same as the basic crunch position. Lift your feet off the ground for reverse crunch keeping your legs as straight as possible. Then, lift your bum off the floor as you press your heels up to the ceiling. To make this more comfortable or more challenging, you can have your hand on the floor at your sides or hold them high over you.
Side Lunges or Squats
Place left foot on the Total Gym glide board, with right foot on the floor at the end of Total Gym. Then, place all of your weight on the right foot, and slide your left foot to extend straight out until your right knee is bent and your hands can touch the floor. Repeat it until failure and do it to the other side. You can also add a Bosu Ball to create more instability and force your core to work harder.
Stand on the floor with the right side lined up with the cable lever. You should stand on the opposite side of the glide board at an angle and hold the cable in your left hand. The left arm is straight up over your head as you bend sideways toward the Total Gym.
This strengthens the obliques and increases core flexibility.
Starting in the basic push-up position, place hands on the floor at the end of the gym trainer while your feet are on the glide board. Hold for till muscle failure.
Using the Total Gym, you will work on your balance in the already challenging plank position. You can also add a Bosu Ball to create more instability and force your core to work harder.
More Challenging Plank
As your balance and strength increase, from plank position, move one foot under the other. Do so as you are now balancing on your hands on the floor and feet stacked on top of each other. Hold until failure. Repeat on the other side. You can also add a Bosu Ball to create more instability and force your core to work harder.
Start in the same position as the beginning level for the crunch position while sitting on the glide board, lift your legs. Hold the cables in each hand.
What makes this crunch more challenging is raising your legs straight up in the air while doing the crunches. To make it more challenging, lift your glutes off the glide board as you come up in a crunch position. Return to starting position
Lie down on the glide board, and use the straps, not the handgrips, on the Total Gym cables. Then place one strap around each ankle, and bring your knees to your chest. Do as many repetitions as you can.
Start with the same position as at the intermediate level while doing side lunges. Stand on the floor at the end of the Total Gym, and one foot on the glide board. Slide your foot out back on the glide board and go down as low as you can go.
At the advanced level, you can stand on a Bosu ball and add in weights while sliding the glide board back down as low as you can. Repeat and do the other side.
Start with the same position as in the beginning and intermediate variation of the plank; your feet are on the glide board, hands on the floor at the Total Gym’s end. You can also add a Bosu Ball to create more instability and force your core to work harder.
You will raise one foot and hold until failure while holding the plank position in the advanced position. Repeat with the other leg. As you’ve read before, You can also add a Bosu Ball to create more instability and force your core to work harder.
Start from standard plank position, with hands on the floor at the end of the Total Gym and feet on the glide board. Once stable, bring your right foot under the left foot as you turn to the side, raising your left arm. Once you can hold the side plank steadily, move your right foot to come under the left. The left foot is on top of the right foot. You can also add a Bosu Ball to create more instability and force your core to work harder.
In the advanced side plank, raise your left foot on the top of your right foot into the side extension with the Bosu Ball. Trust me; this is killer hard.
These exercises are effective, fast, convenient, and you can do them anywhere. Without a personal trainer present, you should use caution doing the intermediate or advanced versions of the plank for rehab exercise if you are injured.
Total Gym Gravity training system, all in one exercise device
So, that's it. It is so versatile that you can do strength, flexibility, and cardio training with the Total Gym Gravity training system, all in one exercise device. The number of exercises you can do is limited only by your imagination and exercise experience.
You can also come to our facility in Vancouver, BC, and join us for a workout. We have the Total Gym Gravity training system to do strength, flexibility, and cardio training all in one exercise device.
Visit us at Tsquared Personal Training to know more.