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The 777 Total Gym Summer Sizzle Challenge

The 777 Total Gym Summer Sizzle Challenge

7 Moves • 7 Days a Week • Build to 7 Rounds

Maria Sollon, MS, CSCS, PES

Summer has a rhythm of its own and sometimes, that rhythm doesn’t include your usual workout.  Longer days, hotter temperatures, spontaneous plans… it’s easy for fitness routines to slide.

But here’s the reality: your body still craves movement, even in the heat.  In fact, keeping your muscles active daily is the secret to feeling energized, not sluggish, during the sizzling heat of summer.

That’s where the 777 Total Gym Summer Sizzle Challenge comes in; a no-excuses formula designed to keep you moving, build strength, and maintain consistency all season long—without spending hours working out or overthinking your routine.

7 exercises. 7 days a week. Build up to 7 rounds.
Simple. Smart. And yes… still sweaty (but the good kind).

Why the 777 Challenge Works

It’s called 777 for a reason:

  • 7 seamless exercises that target your entire body
  • 7 days a week—because daily movement matters
  • Up to 7 rounds—build stamina by adding one round each day

Summer’s heat and hectic pace won’t slow you down. This challenge adapts to your schedule and keeps you moving, no matter what.

Here’s what makes it so effective:

  • Short and Sweet: Each round takes just a few minutes, making it easy to fit in—even on your busiest or hottest days.
  • Progressive and Scalable: Start with one round and add a round each day, gradually challenging your muscles without overwhelming you.
  • Full-Body Activation: The seven exercises engage all major muscle groups, promoting balanced strength and mobility.
  • Consistency Over Intensity: It’s not about pushing to exhaustion every day—it’s about moving daily to keep your muscles engaged, your metabolism active, and your energy steady.

Whether you’re new to Total Gym or a seasoned pro, this challenge offers a smart, manageable way to stay on track all summer long! 

How to Do the 777 Challenge

Setup

Low-Medium incline based on your strength level.  Adjust incline as needed to keep your muscles challenged.

Circuit Flow

Perform the 7 exercises in circuit format, doing each exercise one after the other with little to no rest. Follow the order listed to maintain a seamless flow on your Total Gym.

Reps and Rounds

Complete 7 slow, controlled reps of each exercise. This sequence of all 7 exercises equals one round.  Each round takes about 3 to 4 minutes, depending on your pace.

Daily Progression

  • Day 1: Complete 1 round.
  • Day 2: Complete 2 rounds.
  • Keep adding one round each day until you reach 7 rounds on Day 7.

NOTE: If you’re short on time, doing just 1 or 2 rounds still counts. Consistency matters more than perfection!

Quick Tips

  • Move slowly and deliberately, aiming for an 8-count pace per rep while focusing on form and control.
  • Rest briefly between exercises and rounds as needed.
  • Keep a daily log of your workouts and note how your body feels to stay on track so you can adjust as necessary.

Exercise Flow

  1. Surfer Row
  • Targets: Back, core
  • How: Kneel on Glideboard facing the vertical column with cables in hands and arms extended. Press hands into the cables and sweep them towards the hips while simultaneously articulating the spine up into extension. Pause at the top range of motion, then return by articulating the spine in reverse to reset and repeat.
  • Tip: Move slowly with control to utilize your spines mobility. Modify by a seated position if the knees are more comfortable.
  1. Bicep Curls (seated or kneeling)
  • Targets: Biceps
  • How: Sit or kneel on the Glideboard facing the vertical column holding the cables in hands and arms positioned parallel to each other. Curl the handles toward shoulders while maintaining the parallel arm position.
  • Tip: Keep core engaged and control the lowering phase.
  1. Torso Rotation (Right/Left)
  • Targets: Obliques, core
  • How: Sit or kneel to one side of the Glideboard with one cable held in both hands. Rotate your torso away from the vertical column while keeping hips square and stable.
  • Tip: Rotate from the waist, not by pulling the arms, and avoid using momentum.
  1. Chest Fly
  • Targets: Chest, shoulders
  • How: Sit tall on the Glideboard facing away from the vertical column with cables in each hand. Keep arms slightly bent as you bring handles in front of the chest in a hug-like motion.
  • Tip: Keep shoulders down and core tight throughout.
  1. Tricep Extension Bridge
  • Targets: Triceps, glutes, hamstrings
  • How: Lie supine on the Glideboard with the cables in each hand and knees bent. Extend arms out from chest and lift hips into a bridge position. Maintain the bridge while bending and extending the arms for tricep extensions.  
  • Tip: Activate glutes and keep hips lifted to form a straight line from knees to shoulders. Modify by keeping spine on the Glideboard and just performing the tricep extensions.

            * Disconnect cables, lower incline *

  1. Reverse Lunge (Right/Left)
  • Targets: Legs, glutes
  • How: Stand at the bottom of the Glideboard and face away from the vertical column. Stand on one leg and place the other on the bottom of the Glideboard. Slowly lower into a lunge to assume 90 degrees of both legs. Repeat reps on both sides.
  • Tip: Keep chest lifted, weight placement on front heel, and eyes focused for balance.
  1. Hi-Low Plank
  • Targets: Core, shoulders
  • How: Hold a plank for 7 seconds on hands, then lower into a forearm plank and hold 7 seconds. Alternate a full plank and a forearm plank aiming to keep legs extended without dropping knees until reps are complete.
  • Tip: Engage core, avoid letting hips sag to maintain a straight line of the body. Modify by keeping 1 or both knees on glide board.

Ready to Feel the Summer Sizzle?

The 777 Total Gym Summer Sizzle Challenge keeps you moving, building strength, and consistent, all without long workouts or heat stress. Whether you’re new or experienced, this plan can fit your pace.

Show up, do the work, and build your rounds. Your summer energy depends on it.

Take the challenge and tag me @groovysweat …  I want to see your progress!

Bonus: Follow along with me on YouTube for extra motivation and guided workouts:

Groovy Sweat YouTube Channel

See you on the Total Gym!

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post The 777 Total Gym Summer Sizzle Challenge appeared first on Total Gym Pulse.

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Maximize the 14 Different Body Positions on Your Total Gym! – Part 7

Maximize the 14 Different Body Positions on Your Total Gym!

Part #7 in the Series – Lying Inverted, Supine

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 7 (and Body Position #7 of 14) of a 7-part Series, covering the position with your body face up and your head towards the base stand.  (Scroll to the bottom to see all 14 body positions)

Here we are at the final installment of this series! I created this series to make your transitions between exercises fewer and thus, saving you time. When I would certify personal trainers on the Total Gym, I would challenge them with the following question: “Once you queue your client into one of the 14 positions available, how many exercises can you utilize from there?”

I would encourage them to use that time savings for two important reasons:

  1. To Educate – Don’t just tell your clients how to do an exercise, tell them The Why! Why do we do anything in life, team? For the benefits, correct? As I would encourage these personal trainers to do for their clients, constantly remind yourself of the plethora of immediate and lifelong benefits you get from your workouts. Especially on those days when you’re just not feeling it. And we all have them. Those days when it sounds more enticing to binge some Netflix and eat bonbons on the couch!
  2. To Stretch – If you’re over the age of 25, I guarantee you that some part of your body could benefit from increased flexibility. We all get tightness in our muscles, and it can occur from being inactive as much as it can from being active! Think about it, team – sitting every day for 6 to 10 hours (the average for us humans) will definitely create tight hamstrings, tight hip flexors, and tight lower back muscles. In addition, if you’re not sitting ergonomically correctly (in neutral spine), tightness will occur in your upper back, shoulder areas, and neck. No bueno. My point? Always use the time between your exercise sets to stretch the muscle you’re working and save the last 10 minutes of your workout time to stretch those areas where you know you need it!

Speaking of saving time, remember from our last blog, anytime you are Face Up on your Total Gym, you can create a compound exercise by adding an ab element. Time to tighten up our tummies for summer!

Now, I know you’re all bummed that this series has come to an end, but never fear! These seven blogs have shown you the 14 different ways to position your body on the glide board, but there is one more awesome and dynamic position in which we can do a ton of effective, calorie-torching exercises. Any guesses? I’d love to tell you, but I am out of time. You’ll just have to tune in next to find out! I promise I will make it worth it 🙂

OK, TG Team, go check out the video. Cheers to a healthy, fun summer, and keep the questions and comments coming. You have no idea how much 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 – Today’s Highlight
  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 7 appeared first on Total Gym Pulse.

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The Power of the Pause: Why Recovery Is the Real Flex

The Power of the Pause: Why Recovery Is the Real Flex

Maria Sollon MS, CSCS, PES

When it comes to training, we often pressure ourselves into thinking that we need to spend countless hours powering through workouts without giving much thought to how we recover.  Whether your a seasoned athlete or new to fitness, recovery is essential to achieving the results you want from your training. 

Why dedicate time for a “power pause”? Because your mind and body need recovery to truly recharge.  Mentally, you get a chance to refresh. Physically, your muscles repair and rebuild. Skip recovery, and you risk burnout, fatigue, and injury.

So, let’s rethink how to rest smarter and explore why it might be the most powerful move in your entire routine.

Rethinking Rest

While many of us know recovery is important, it’s often misunderstood. Taking rest doesn’t mean being inactive, lazy or indulging without thought.  It’s actually the opposite.  Rest is a deliberate and active process that supports your body based on how you feel that day.

It’s about tuning in, listening to your body, and knowing when it needs a slower, lighter movement day to restore and rebuild. For example, maybe you swap a strength session for a stretch flow, or choose a walk over an intense workout. These are smart choices, not setbacks.

Consider this your reminder: recovery isn’t separate from training, it’s part of it.

5 Powerful Benefits of Rest and How to Tap Into Them

  1. Enhanced Muscle Recovery

Why It Matters: Your muscles don’t grow during the workout; they grow during recovery. When you give your body the time it needs to repair, it rebuilds stronger, it becomes resilient, and ready for what’s next.

How to Make It Work: Schedule at least one full recovery day each week. On these days, keep your body moving gently with a walk, light stretch, or restorative yoga to support circulation without added strain.

  1. Improved Mental Clarity

Why It Matters: Rest resets more than just your body; it sharpens your mind. A pause from the mental load improves focus, creativity, and your ability to make decisions with clarity.

How to Make It Work: Add short mental breaks into your day. Try a few minutes of breath work, step outside for a screen-free walk, or carve out a quiet moment to reset your focus.

  1. Injury Prevention

Why It Matters: Constant intensity without proper recovery increases your risk of overuse injuries. Rest helps your body heal micro-damage before it turns into something bigger.

How to Make It Work: When your body feels sore or rundown, swap high-impact workouts for low-impact movement like swimming, cycling, or gentle stretching. Let active recovery support your training, not stall it.

  1. Restored Energy Levels

Why It Matters: Without rest, your energy tanks and so does your performance. Rest replenishes the energy needed to train hard, stay focused, and show up with power.

How to Make It Work: Guard your sleep. Prioritize at least 7–8 hours nightly and scale back intensity on days you feel drained. Foam rolling, stretching, or even a nap can recharge your system for better results tomorrow.

  1. Stronger Mental Health

Why It Matters: Rest is essential for emotional balance. It helps reduce stress, calm the nervous system, and give your brain the space to process, reflect, and recharge.

How to Make It Work: Schedule time that nourishes you. Whether it’s journaling, nature time, or slow movement like yoga, build rest into your weekly rhythm to support mental resilience and stay grounded.

So, what’s the real flex? It’s knowing when to pause.

Because progress doesn’t just come from the grind ~ it comes from the grace to recover.

Best Always,

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post The Power of the Pause: Why Recovery Is the Real Flex appeared first on Total Gym Pulse.

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Maximize the 14 Different Body Positions on Your Total Gym – Part 6

Maximize the 14 Different Body Positions on Your Total Gym!

Part #6 in the Series – Lying Upright, Supine

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 6 (although it is Body Position #5 of 14) of a 7-part Series, covering the position with your body face up and your head towards the tower.  (Scroll to the bottom to see all 14 body positions)

Yes, Team, I’m a broken record when it comes to touting the versatility of your Total Gym, but only because it is so true – and Awesome! Time is money, and hoarding this precious resource was the impetus for this Body Position Series. I’ve also shown you plenty of Compound Exercises (training 2, 3, even more muscle groups simultaneously) to save you even more time and money, and today’s blog will be no different. Just think how rich we are all going to be as we get strong and healthy!

Check it out! Anytime you are Face Up on your Total Gym, you can create a compound exercise by adding your abs! How cool is that? If having a flat and toned tummy happens to be on your To-Do list, check out the video as I demonstrate some simple ideas to get you started.

Here is a tease:

  • Pull-Over – I love this fluid exercise as it gives you a nice chest stretch when your arms go up towards the tower. You’ll learn how you can add your upper abs, lower abs, as well as your obliques, by throwing some rotation into the mix.
  • Triceps Extensions – Always take advantage of the various planes of motion in which you can work a muscle. Most machines at the gym restrict you to just one plane of motion. With every exercise on the Total Gym, you are free to move in the three different planes of motion in which your body was designed to move. When you train a muscle in various planes of motion, you are recruiting different muscle fibers to keep your muscles guessing and thus progressing!
  • Crunches – With the cable system hooked up, you can instantly add some resistance to your traditional crunch. Why would you want to do that, you ask? So, you can do fewer repetitions to get to the point of fatigue. Bam! More time saving for you and thus more money in your piggy bank!

I also demonstrate some of my favorite Pilates exercises. I had been doing resistance training and banging weights for over 20 years before I discovered this wonderful discipline. I have to confess, Pilates took my strength levels, body awareness, and body balance to a whole new level! Per your feedback Total Gym Team, I will be producing some blogs and videos that exclusively feature the numerous Pilates exercises you can do on your Total Gym as soon as this series is complete (One more installment!)

OK, Team, go check out the video. Stay healthy and keep the questions and comments coming. You have no idea how much 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 – Today’s Highlight
  6. Lying Upright Prone
  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 6 appeared first on Total Gym Pulse.