How to Use a Total Gym

The total gym is a piece of fitness equipment that is used to tone many areas of the human body. There are variations and different exercises you can do to sculpt your body and form your muscles. By implementing the total gym into your lifestyle a minimum of three to five days a week, you will be on the path to better health and overall wellness.

Things You'll Need

• Total Gym fitness equipment
• Fitness attire
• Running shoes

Show More

Instructions

• 1

  Dress in comfortable attire and proceed to set up the total gym. Take the metal pin and plug it in to level eight, located two notches from the top.

• 2

  Work out your arms and your biceps by laying flat on the total gym, with your legs planted firmly on the total gym foot base. Grab a hold of the arm extenders and begin to pull down. Wait a beat and then release with your legs pushing you up. Repeat for a minimum of twenty repetitions.

• 3

  Exercise your legs by doing leg presses with the total gym. Remove the pin and set the level to the highest level. To do this reinsert the metal pin into the top notch. Keep your arms to your side and begin to move up and down on the total gym, working out your calve muscles. This exercise also increases the lower abdominal muscles. Repeat a minimum of twenty repetitions. Remove the pin.

• 4

  Work your abdominals by setting the total gym to level four. Insert your pin, six notches from the top of the total gym. Keep your arms in front of you as you push with your legs and bring your upper body to meet your toes. This will make one abdominal crunch. Repeat a minimum of twenty repetitions.

• 5

  Tone your inner thighs by attaching the thigh and leg extender to the top of the total gym. Secure tightly. Lay on your side on the total gym and insert one foot into the extender. Begin repetitions by lifting your leg up and and down. At this point, your body should be on its side, lying on the total gym. This will tone your inner and outer thigh muscles. Repeat a minimum of twenty repetitions with each leg.

• 6

  Strengthen your upper and lower back by setting the total gym to the lowest position possible. Remove the metal pin and Insert it into the lowest notch. Lay on your stomach and plant your feet firmly on the base of the total gym. Grab the arm pulls and pull yourself back and forth while gently motioning your legs with the movement. Repeat a minimum of twenty repetitions.