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Maximize the 14 Different Body Positions on Your Total Gym! – part 5

Maximize the 14 Different Body Positions on Your Total Gym!

 #5 in the Series – Lying Upright, Prone

Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.

This is Part 5 of a 7-Part series and will cover the position with your body face down and your head towards the tower.  (Scroll to the bottom to see all 14 body positions)

We all love our Total Gym because it is so versatile! You can easily turn up that versatility by taking advantage of the wonderful accessories available. As you will see in the video, this position takes advantage of two of my favorite accessories:

1). The Total Gym Tri-Grip Shaper Bars. Get yours here: https://totalgymdirect.com/shop/total-gym-tri-grip-shaper-bars/.

Question time TG Team: What is the best overall exercise for your back muscles? Answer: The good ole’ Pull-Up! The problem is that not many of us mere mortals can do a full-weight pull-up. Not to worry. On the Total Gym, everyone can do a successful pull-up workout as it allows us to utilize a percentage of our body weight. 

Pull-Up Polooza Party! Not only can you do the perfect pull-up, you can turn up your back workout with two exercises you will never see anyone accomplish in any gym in the world:

            Plyometric Pull-Ups – Sculpt your back muscles so you can wear your summer tank tops with pride with this explosive movement. By now, you may know my favorite saying, “To keep your muscles progressing, you gotta keep ’em guessing!” And this is a perfect example. And…

            One Arm Pull-Ups – We all tend to be dominant on one side, right? Why not balance out the body by training your weaker side more?

2). The Total Gym AbCrunch – Get yours here: https://totalgymdirect.com/shop/total-gym-abcrunch-with-dvd/. It comes with a DVD with a ton of fun and effective ab and core exercises. Here are a couple that I demonstrate:

            AbCrunch – With quick transition Oblique Work to keep your waistline toned and svelte!

            AbCrunch – With Knees Floating. This turns up the volume to 11!

            AbCrunch Pike – impress your friends and family with this effective and challenging option!

OK, Team, go check out the video. Stay healthy, and keep the questions and comments coming. I love this stuff and I’m here to help!

Here are the 14 Body Positions on Your Total Gym:

  1. Seated Forward
  2. Seated Backward
  3. Kneeling Backward
  4. High-Kneeling Backward
  5. Lying Upright Supine
  6. Lying Upright Prone – Today’s Highlight
  7. Lying Inverted Supine
  8. Lying Inverted Prone
  9. Seated Sideways Right
  10. Kneeling Sideways Right
  11. High Kneeling Sideways Right
  12. Seated Sideways Left
  13. Kneeling Sideways Left
  14. High Kneeling Sideways Left

The post Maximize the 14 Different Body Positions on Your Total Gym! – part 5 appeared first on Total Gym Pulse.

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Sweat Into Summer Shape: Part 3

Sweat Into Summer Shape: Part 3
Strength + Cardio Intervals: Sculpt, Sweat & Repeat

Maria Sollon, MS, CSCS, PES

By now, you’ve kickstarted your cardio with low-impact drills and leveled up with rowing power. Now it’s time to turn up the intensity with a fiery combo that blends strength training with cardio intervals using your Total Gym.

This dynamic approach not only torches calories, it also builds lean muscle, elevates your metabolism, and challenges your body to move with power and purpose. It’s the kind of workout that pushes you to feel the burn… and love the results!

Missed the first two workouts?

Part 1 features a low-impact cardio circuit that flows on and off your Total Gym, while Part 2 taps into strength and stamina with interval-based rowing. Together, they build the perfect foundation. Catch up or revisit them here:

Sweat Into Summer Shape – Part 1: Low-Impact Cardio – Total Gym Pulse

Sweat Into Summer Shape: Part 2 – Total Gym Pulse

Why Strength + Cardio Intervals Work

When you mix resistance training with short bursts of cardio, you tap into a powerhouse of benefits:

  • Fat-Burning Boost: Cardio spikes your heart rate, while strength moves stoke your metabolic engine.
  • Full-Body Engagement: Alternating exercises keeps your body guessing and your muscles activated.
  • Time-Saving Efficiency: In less time, you’ll get the benefits of two workouts in one.
  • Increased Post-Workout Burn: You’ll continue to torch calories long after your session ends.

This is the sweat-smart way to build summer shape that lasts.

💧 Total Gym Strength + Cardio Interval Circuit

Directions: The routine contains dynamic strength exercises utilizing the Total Gym.

  • Perform each move for timed intervals of 40 seconds work / 20 seconds rest, or count 10–15 reps per exercise.
  • Repeat the full circuit 2–3x based on your time and intensity level.
  • Keep transitions quick, and rest only when needed. If short on time, 1 round is effective too!
  • Aim to perform this workout 1-2 days/ week or incorporate it with your typical routine as an added power burst.
  • Workout Focus: Strength + Cardio
  • Level: Accommodates all fitness levels by adjusting the incline level
  • Time: 20 – 30 minutes
  • Format: Circuit-based / Repeat 2 – 3 rounds

Set Up: Low- Medium Level, Squat Stand, timer APP

Warm-Up (3–5 minutes)

Perform your own set of movements to get the blood flowing and prep your joints.

Strength + Cardio Circuit

Medium Level, NO accessories to start

  1. Squat Hollow Body
    • Advanced: Extend Arms
  2. Plank Crawl
    • MODIFY: knees down
  3. Lunge Slide Out
    • Option: Hands or forearms

Connect Cables, Squat Stand

  1. Squat Pulls
    • Advanced: Tuck Knees
  2. Bicycle Punch
  3. Kneeling Chop Squat
    • Perform 15 reps / side
  4. Skydiver Lat Pull
    • Maintain a back extension “skydiver” thought the motion

* Rest, then repeat for as many rounds as you have time for! *

Cool Down & Recover (3–5 minutes)

Conclude the workout with a few stretches to help your muscles recover for your next workout.

Pro Tips:

  • Focus on Form First: Good form always beats speed. Quality reps = better results.
  • Use the Incline for Resistance: Adjust the incline to challenge different muscle groups with control and power.
  • Breathe With the Movement: Exhale through effort. It powers your movement and keeps you in rhythm.

You’ve crushed cardio, powered through rowing, and lit it up with strength intervals. This 3-part series was built to push limits, build consistency, and keep your body guessing so that you achieve your best summer shape.

Remember to stay hydrated, refuel, and rest to recover your muscles.  That’s how results stick.

Keep showing up. Keep turning up the heat. And keep sweating hard into your best summer shape!

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Sweat Into Summer Shape: Part 3 appeared first on Total Gym Pulse.

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Maximize the 14 Different Body Positions on Your Total Gym! – part 4

Maximize the 14 Different Body Positions on Your Total Gym!

 #4 in the Series – Lying Inverted, Prone

Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.

This is Part 4 of a 7-Part series and will cover the position with your body face down and your head towards the base stand.  (Scroll to the bottom to see all 14 body positions)

As you will see in the video, this is one of the positions that takes advantage of the awesome accessory: The Total Gym Tri-Grip Shaper Bars. Get yours here: https://totalgymdirect.com/shop/total-gym-tri-grip-shaper-bars/. I will also feature this accessory in the next Body Position blog: Upright Prone – so stay tuned!

We all love our Total Gym because it is so versatile. You can easily turn up that versatility by taking advantage of the wonderful accessories available. The Total Gym Tri-Grip Shaper Bars make your shoulder workouts so much more effective because you have three different grip options. All three are ergonomically designed to be as kind as possible to your wrist, elbow, and shoulder joints.

Also, many of us work out peeps have tight shoulders. I bet you know someone in your circle who has rotator cuff issues! This is so common because your shoulder joint is the most mobile joint in your body. This makes all the muscles involved (17+) difficult to stretch and keep flexible. The Total Gym Tri-Grip Shaper Bars allow you to accommodate many of these shoulder idiosyncrasies and pump up those shoulders pain-free.

Let’s get those shoulders sculpted for Summer tank tops and sleeveless dresses!

Here are the exercises you’ll learn in today’s video:

Shoulder Press Palooza! Including one exercise you can only do on your Total Gym: Plyo-Metric Shoulder Presses. Also featured are some games with Single-Arm Shoulder Presses. We all have a dominant side, so it’s important to counter this muscle imbalance with Unilateral Exercises.

You’ll also learn some great Core Exercises that simultaneously train your Chest, Shoulders, and Triceps. You gotta love the multitasking versatility when working out on your Total Gym!

OK, Team, go check out the video. Stay healthy and keep the questions and comments coming. I love this stuff and I’m here to help!

Here are the 14 Body Positions on Your Total Gym: 

  1. Seated Forward
  2. Seated Backward
  3. Kneeling Backward
  4. High-Kneeling Backward
  5. Lying Upright Supine
  6. Lying Upright Prone
  7. Lying Inverted Supine
  8. Lying Inverted Prone – Today’s Highlight
  9. Seated Sideways Right
  10. Kneeling Sideways Right
  11. High Kneeling Sideways Right
  12. Seated Sideways Left
  13. Kneeling Sideways Left
  14. High Kneeling Sideways Left

 

The post Maximize the 14 Different Body Positions on Your Total Gym! – part 4 appeared first on Total Gym Pulse.

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Sweat Into Summer Shape: Part 2

Sweat Into Summer Shape: 3 Part Series

Part 2: Row Intervals that Deliver a Full-Body Burn

Maria Sollon, MS, CSCS, PES

Welcome back to Sweat Into Summer Shape: a fiery 3-part Total Gym series designed to boost cardio, build strength, and make your workouts anything but boring.

Part 2 is all about the row. This interval-style workout taps into full-body strength and cardio conditioning using your Total Gym Rower. It’s designed to torch calories, build stamina, and deliver serious results.

Missed Part 1? Check it out here.  It’s a low-impact cardio circuit that takes your workout on and off your Total Gym for a full-body sweat. Pair it with this rowing routine on non-consecutive days or stack them when you want to turn up the heat.

If you’re ready to elevate your endurance, build lean muscle, and break a serious sweat, the Total Gym Rower is your new best friend!

Why Rowing?

Rowing isn’t just cardio, it’s total-body conditioning. You work your legs, engage your core, and power through with your upper body in a continuous, fluid motion. Plus, the pace is 100% in your control, making it a great fit for any fitness level.

Let’s break down what makes rowing so powerful:

  • Total-Body Burn: Legs push, core stabilizes, arms pull; it’s cardio + strength in every stroke.
  • Low Impact, High Return: Easy on your joints, tough on your muscles.
  • Scalable: Sprint or cruise; you set the tempo.
  • Results: Improved posture, stronger back, better stamina.

Stay consistent, strive to improve, and the results will follow.

Row Smarter, Not Harder

The key to getting lasting results is consistency.  Working out hard is commendable, but be careful not to over-do it.  Instead, push yourself while staying within your limits.  Aim towards consistency and continued improvement.  Here’s how to make your rowing workouts count:

  • Use Intervals: Alternate speed bursts with recovery to increase your heart rate and challenge endurance.
  • Engage Your Core: Don’t just pull with your arms, drive through your legs and stabilize through your torso.
  • Breathe With Rhythm: Inhale on the return, exhale on the drive. This will help maintain a steady, controlled.

Row Internal Workout

The Row Interval Workout routine is grouped into three 3-minute interval segments then followed by a core finisher to drive the workout home.  You will challenge your entire body with a fierce cardio burn that is efficient and low impact.

Goal: Boost cardio, engage full-body strength, and sweat efficiently in under 20 minutes.
Equipment: Total Gym Rower, timer APP for efficiency
Intensity: Moderate to High (adjust pace + incline to your fitness level)

Directions:

  • Complete your own warm-up and cooldown stretches.
  • Circuit: Perform 3 segments of Row Intervals in 3-minute blocks (9 minutes total).
  • Conclude the workout with a 60 sec Core Finisher.
  • Maintain continuous motion throughout the workout.
  • Repeat the entire flow twice for a 20-minute session.
  • Short on time? One round still delivers!

Warm-Up: (2 min)

  • Light rowing to wake up your muscles
  • Focus on your stroke rhythm: Legs > Core > Arms
  • Keep it easy and steady

Circuit: Row + Strength Intervals (10 min)

Perform the following in a circuit format.

Grip / Interval Block

Move

Format

Overhand Grip

1. Standard Rows

30 sec tempo / 30 sec speed

 

2. Standard Rows

30 sec tempo / 30 sec speed

 

3. Side Rows (L/R)

30 sec each side

Underhand Grip

4. Low Rows

30 sec tempo / 30 sec speed

 

5. Low Rows

30 sec tempo / 30 sec speed

 

6. Curl Rows

60 sec continuous

Overhand Grip

7. Standard Rows

30 sec tempo / 30 sec speed

 

8. Standard Rows

30 sec tempo / 30 sec speed

 

9. Standard Rows

30 sec tempo / 30 sec speed

Core Finisher

10. Seated Twists

60 sec continuous

 

* Repeat the interval segments for as many rounds as your time permits. *

Cool-Down (2–3 min)

  • Gentle rowing followed by a few stretches
  • Focus on breathing and bringing your heart rate down
  • Option: hamstring stretch, spine twist, or seated chest opener

Pro Tips:

  • Adjust incline for your fitness level: higher = more resistance.
  • Focus on form over speed: smooth, consistent strokes are key.
  • Turn on your favorite tunes and enjoy the row!

Add to Your Routine

Pair this with Part 1’s cardio circuit, or weave it into your regular routine to stay strong all summer.

Next up:
You’ve built the rhythm — now get ready to bring the fire. Part 3: Strength + Cardio Intervals is coming in hot.

Stay strong, stay steady and keep sweating into summer shape!

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Sweat Into Summer Shape: Part 2 appeared first on Total Gym Pulse.

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Maximize the 14 Different Body Positions on Your Total Gym! – position 3

Maximize the 14 Different Body Positions on Your Total Gym!

Position #3 – Seated/Kneeling/High Kneeling Sideways

Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.

This is Part 3 of a 7-Part series and will cover the positions with your body perpendicular to the Glide Board. (Scroll to the bottom to see all 14 body positions)

Time is life’s most precious resource. And for many of us, I’m sure you’ll agree, it’s a scarce resource! But have no fear. Taking time to work out actually creates more time in your life! (more energy, fewer sick days, increased brain cognition, etc).

So let’s turn up the efficiency knob on our Total Gym workouts to maximize your results. You can do this by taking full advantage of the multitude of exercises you can do once you get your body into a position on your Total Gym.

Ask yourself this simple question: Once I get my body positioned on my Total Gym, what can I do from here? This series answers that question!

Today’s body position, Sideways, is a fun one!  Check out the video as you’ll learn several Compound Exercises – which is combining more than one exercise for multitasking at its best.

Have some Fun playing with the 3 body position options:

  • Seated – Your bum is planted firmly on the Glide Board. You’re stable in this position, so you can challenge yourself by using more resistance.
  • Kneeling – Your buns are seated on your heels. This position adds a little bit of instability, so you are challenging your balance and proprioception – always a good thing!
  • High-Kneeling – The biggest stability challenge. Start with your knees wider than your hips, and then you can progress by moving the knees closer together for an added balance and proprioception challenge.

OK Team, go check out the video, stay healthy, and keep the questions and comments coming. I love this stuff and I’m here to help!

Here are the 14 Body Positions on Your Total Gym:

  1. Seated Forward
  2. Seated Backward
  3. Kneeling Backward
  4. High-Kneeling Backward
  5. Lying Upright Supine
  6. Lying Upright Prone
  7. Lying Inverted Supine
  8. Lying Inverted Prone
  9. Seated Sideways Right – Today’s Highlight
  10. Kneeling Sideways Right – Today’s Highlight
  11. High Kneeling Sideways Right – Today’s Highlight
  12. Seated Sideways Left – Today’s Highlight
  13. Kneeling Sideways Left – Today’s Highlight
  14. High Kneeling Sideways Left – Today’s Highlight

The post Maximize the 14 Different Body Positions on Your Total Gym! – position 3 appeared first on Total Gym Pulse.

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Sweat Into Summer Shape – Part 1: Low-Impact Cardio

Sweat Into Summer Shape: 3 Part Series

Part 1: Low-Impact Cardio That Bring In the Burn

Maria Sollon, MS, CSCS, PES

If cardio isn’t your favorite word, you’re not alone. The idea of working up a sweat can feel overwhelming – especially if you’re dealing with joint sensitivity, low motivation, or a workout routine that’s grown stale. That’s where low-impact cardio drills on your Total Gym come in.

This first part of our 3-part “Sweat Into Summer Shape” series kicks things off with a smart, joint-friendly way to elevate your heart rate, rev your metabolism, and build endurance… all without pounding your body into the ground.

Why Low-Impact Still Means High Results

Low impact doesn’t mean low intensity. It means using controlled, efficient movements that reduce strain while increasing stamina, coordination, and muscular endurance. Your Total Gym’s glideboard allows you to move smoothly through exercises using your own bodyweight, which makes it ideal for protecting joints while delivering a heart-pumping sweat session.

These kinds of workouts are especially great for:

  • Beginners building cardio confidence
  • Anyone recovering from injury, managing through joint pain, or have stiff muscles
  • Days when you feel stressed or tired, have little time, and you want to move without feeling overwhelmed

Consistency Over Intensity

The secret to real results? Consistency, not punishment. You don’t have to go all-out every day, but you do have to show up. One of the best ways to stay consistent is by having a go-to workout plan you don’t have to think about. That’s what this series is here for.

Create a simple weekly plan that includes 2–3 cardio sessions like this one, paired with strength, flexibility, and active recovery. Even 20–30 minutes a day adds up to major gains over time.

Body + Mind Tip: Mix Movement With Motivation

Your body adapts quickly to doing the same thing. That’s why changing up your workouts—even just how you move—keeps things fresh and prevents plateaus. This low-impact sweat session will introduce dynamic movement patterns, elevate your heart rate, and fire up new muscle groups.

Plus, when your body feels better, your mind follows.  That’s real fuel for showing up again tomorrow!  Now let’s turn up the heat and get into the Sweat of things!

💧 Total Gym Workout: Low-Impact Sweat Drills

  • Workout Focus: Cardio conditioning + endurance
  • Level: Accommodates all fitness levels by adjusting the incline level
  • Time: 20 – 30 minutes
  • Format: Circuit-based / Repeat 2 – 3 rounds
  • Key:
    • GB = Glide Board
    • TG = Total Gym
    • FL = Floor

Set Up: Medium-High Incline Level, Squat Stand attached, timer APP

Warm-Up (3–5 minutes)

Perform your own set of movements to get the blood flowing and prep your joints.

Low-Impact Cardio Circuit

Directions: The routine contains exercises performed ON and OFF of the Total Gym.

  • Perform each move for timed intervals of 40 seconds work / 20 seconds rest, or count 10–15 reps per exercise.
  • Repeat the full circuit 2–3x based on your time and intensity level.
  • Aim to perform this workout 1-2 days/ week or incorporate it with your typical routine as an added power burst.
  1. Plie Jumping Jack (TG)
    • Alternate internal/ external foot placement on the landing
  2. Pendulum Hops (TG)
    • Hop from side to side by alternating the landing foot on the Squat Stand
  3. Repeater Knees (FL)
    • Stand at a diagonal on one side of the GB. Place one foot onto the GB and perform quick repeater knees. Fire!
    • Perform 25 reps/ leg
  4. Hollow Body Hops (TG)
    • Get into a seamless hopping rhythm. When the body has an airtime moment, simultaneously imprint the lower spine into the GB as the upper body crunches and the legs extend straight.
    • It sounds like a lot, but once you try it, it will magically work in a hopping pattern. Be sure to land softly with control.
  5. Straight Leg Kick & Oblique Crunch (TG)
    • Extend one leg and perform singe leg hops with the other leg. On the hop, simultaneously kick the leg towards the head and reach the opposite arm to tap the ankle.
    • Perform 10xs each side
  6. Side-Side Leap Overs (FL)
    • This move has many options so you can pick your flavor from simple to complex
  1. Modify: Hands on the Squat Stand, step side-side over the GB. Add a hop over for more intensity
  2. Advance: Hands on GB, step side-side over the GB. Add a hop over OR add a hop over with heels to glutes for more intensity!
  1. Core Cardio Finisher: Plank Slide Out / 2 Taps or Jacks
    • Keep core activated as you either tap legs side-side (modified) or do 2 plank jacks to finish out the circuit!

* Rest, then repeat for as many rounds as you have time for! *

Cool Down & Recover (3–5 minutes)

Conclude the workout with a few stretches to help your muscles recover for your next workout.

Pro Tips:

  • Want more intensity? Shorten the rest or increase the number of rounds.
  • New to cardio? Start with just one round and focus on form first.
  • Pressed for time? Pick 3-4 moves and do a mini-circuit.

Low impact doesn’t mean low effort. These drills prove you can break a sweat, boost endurance, and stay joint-friendly all on your Total Gym.

Next up: Row it out!
Part 2 brings the burn with cardio-powered rowing that works your whole body.

Let’s keep sweating into summer shape.

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Sweat Into Summer Shape – Part 1: Low-Impact Cardio appeared first on Total Gym Pulse.