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Total Gym F(all) Star Challenge

Total Gym F(all) Star Challenge

A 60-Day Reset to Match the Season’s Shift

Maria Sollon, MS, CSCS, PES

Seasons change, and workouts should too! As the sun sets on summer’s heat and fall’s crisp air rolls in, it’s the perfect time to refresh your routine. Change is in the air — literally, and your workouts can evolve right along with it.

I’ve got a bold, fall-flavored Total Gym challenge for you: the Total Gym F(all) Star Challenge, a 60-day invitation to move, sweat, and celebrate the power of transition.

This challenge isn’t about overhauling everything at once.  It’s about three key shifts that keep you strong, balanced, and inspired:

  1. Embrace New Challenges: Test your mind and muscles with workouts that build strength, stamina, and flexibility. Fresh moves spark fresh results.
  2. Stay Consistent (No Matter Your Schedule): Your sweat sessions can be as quick as 10 minutes. Sometimes less is more when it comes to staying on track.
  3. Mix It Up: Add movement outside the Total Gym: a trail walk, a bike ride, or a hike through falling leaves. Variety keeps your body guessing and your spirit connected.

 The Game Plan

  • 30 Workouts in 60 Days. That’s the only rule. Any style counts: Total Gym, cardio, Pilates, or a crisp outdoor walk. Just log it.
  • Within those 60 days, aim for at least 30 Total Gym workouts using this kickoff routine, your favorite TG moves, and any other workouts you love.
  • Workout #1 launches Sept 22 (hello, first day of fall!) to spark your first 30 days.
  • Workout #2 drops in late October to layer in fresh moves and keep your muscles challenged through the home stretch.

🍂 F(all) Star Tracking Chart

To stay accountable, use the Total Gym F(all) Star Challenge to record each of your 30 workouts over 60 days by logging:

  • Date: When you completed the session.
  • Workout Type & Time: Note whether you used the TG Kickoff Routine, another TG favorite, or a different activity along with the amount of workout time. Every minute counts!
  • Fall Win: Jot down one small victory (ex: “stronger pull-ups,” “new playlist,” “beautiful sunset walk”).

Pro Tip: Tape this chart to your fridge, pin it near your Total Gym, or keep a digital version on your phone for easy updates. Watching your boxes fill is the ultimate motivation boost.

🍁 F(all) Star Challenge Kickoff: Total Gym Workout #1

This routine blends cardio + strength in a seamless circuit. Adjust the incline and variables to match your fitness goals:

  • Build Strength: Gradually raise the incline over time to challenge your muscles.
  • Shape & Tone: Increase reps or shorten rest for a metabolic burn.

Equipment: Pull-Up Bars + Squat Stand
Format: 15 reps per move | 1–3 sets | Quick rests between exercises

Circuit:

  1. Pull-Ups + Plyo: Pull strong, then add a small explosive hop for extra power.
  2. Decline Twists: Core on fire as you rotate side to side with control.
  3. Kneeling Glute Press + Plyo (Right): Press through the heel to target glutes and outer thigh.
  4. Side Lying Press + Plyo: Quick, light hops to keep the heart rate high.
  • Repeat 3 & 4 on Left *
  1. Kneeling Bicep Rows + Plyo: Squeeze at the top, adding a pop for strength and cardio.
  2. Squat Stand Push-Ups + Plyo: Upper-body power meets core stability.
  3. Jog Crunch: Jog in place while crunching knees toward chest for a total-body burn.

(Be sure to watch the video for a full demo of each move.)

✨ Your Autumn Advantage

Cooler temps. Vibrant leaves. Longer nights. Each sign of the season is a cue to slow down, reset, and recommit. It’s a transformational time to remind yourself that your body thrives on change, too.

This is your moment to become a F(all) Star!  Train stronger, sharper, and be ready for whatever the next season brings. Stay tuned for the next episode: F(all) Star Workout #2!

Cheering you on with change,

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Total Gym F(all) Star Challenge appeared first on Total Gym Pulse.

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Total Gym Workout Ft. XL Squat Stand

Stellar Leg & Core Total Gym Workout

Featuring the X-Large Squat Stand

Hello Total Gym Team! It’s Master Trainer JayDee here for an installment of a new Total Gym Accessory-Based Workout Series.

Each vlog/blog in this series will feature one of the awesome accessories designed by the brilliant engineers at Total Gym. Today, we are featuring the Extra Large Squat Stand. Adding any of our accessories will truly feel like having a whole new piece of equipment. Grab yours here:  https://totalgymdirect.com/shop/total-gym-extra-large-squat-stand/. 

If you do happen to have a smaller squat stand that came standard with your Total Gym, you will still be able to follow the workout on the accompanying video but you will see and experience the difference. This will inspire and motivate you even more to upgrade yours today!

I always preach about the versatility of your Total Gym. I have had mine in my home gym now for over 21 years, and I am still coming up with new exercises and different ways to create a new and fresh workout.

When I certify personal trainers on the Total Gym, I give them the following challenge: Go show me any piece of equipment on the gym floor, and I guarantee you I can emulate that machine/exercise on the Total Gym. And in over 20 years, I have yet to lose that challenge!

Nothing stagnates your motivation more than doing the same old boring workout routine week in and week out. And here is the real problem: doing the same workout also stagnates your physical results and potential progress.

My all-time favorite workout saying is, “To keep your muscles progressing, you gotta keep em’ guessing!” How do you keep your muscles guessing? I’m glad you asked 🙂 By changing up your exercises and/or any of the variables (repetition range, amount of resistance, speed, super-sets, range of motion, angles, etc.)

The versatility of your Total Gym makes this easy. But when you start to add an accessory, or several, it totally turns up the volume on that versatility. If I may steal from the cult classic movie Spinal Tap, on the scale of 1 to 10, it takes it to 11!

Here is a preview of what you’ll see when you go check out the video:

  1. Warm-Up – A dynamic leg warm-up to get your heart pumping and your blood flowing
  2. Single Leg Work with Abs – remember we all tend to be stronger on one side. You can regain cemetery and balance out your body by doing unilateral work. By doing so, eventually your weaker side will catch up to your stronger side.
  3. Plyometric Palooza! – Jumping is great for strengthening your leg muscles and, more importantly, your bone density. Plyos do a terrific job of giving you a Fun, cardio workout and toning your entire lower body!
  4. Side Lying Single Leg – A 3 for 1 special as I show you how to layer in an Inner Thigh exercise as well as an Oblique Crunch for a svelte waist line.
  5. Sprinter Start – Another Fun plyometric leg exercise to torch some fat calories and power up your glutes.
  6. Pilates Front Support – A floating plank exercise that will impress your friends and family 🙂
  7. Pilates Semi-Circle – A yummy spine stretch and great strengthener for your hamstrings, glutes, and lower back.

Go check out the video, crank up your favorite tunes, and enjoy a rockin’ lower body and overall core session. Keep the questions and comments coming, as I Love This Stuff!

The post Total Gym Workout Ft. XL Squat Stand appeared first on Total Gym Pulse.

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5 Total Gym-Inspired Moves You Can Do Anywhere

Beyond the Glideboard: 5 Total Gym-Inspired Moves You Can Do Anywhere

Maria Sollon, MS, CSCS, PES

Strength Travels With You — No Equipment Needed

Travel shouldn’t mean hitting pause on your health. Whether you’re off for a work trip, escaping on a weekend getaway, or switching up your routine outdoors, consistency is what counts.

This 5-move Total Gym-inspired routine delivers the same core strength and control you’d get on the Glideboard, only this time, it goes where you go. No equipment needed.

From airport lounges to hotel rooms, parks, or beaches, this is your go-to formula for staying on point and feeling your best on the move.

5 Go-To Bodyweight Moves

These exercises simulate classic Total Gym moves by engaging the same muscles and maintaining the signature flow and control, all using just your bodyweight.

How to Use This Routine:

  • Perform each move with control, focusing on proper form.
  • Do 10–15 reps per exercise, or time it for 30-45 seconds each move if you prefer intervals.
  • Complete 1–3 rounds, depending on time and energy.
  • Bonus: Mix and match these moves with your travel walks, hikes, or beach time for an all-around fitness boost.
  1. Plank to Down Dog Press
    Simulates: Pike-ups / core and shoulder work
  • Targets: Core, shoulders, hamstrings
  • How: Start in a plank position (either on the floor or use a bench for an incline). Shift your hips back into a Down Dog, pressing heels toward the ground, then return to plank with control.
  • Option: Perform on an incline (Basic), Perform on the ground (Intermediate), Perform the movement using a “swoop” like motion to increase the strength challenge (advanced).
  • Trainer Tip: Keep the movement slow and controlled to engage your core and shoulders like you would in a Total Gym pike-up.
  1. Reverse Lunge to Knee Drive

(Simulates: Glideboard Reverse Lunge / Cable Knee Drive)

  • Targets: Legs, glutes, core, balance
  • How: Step one foot back into a reverse lunge, aiming for both knees to find a 90 degrees position. As you return to standing, drive the back knee up toward your chest and pause for a moment to work on core balance. Switch sides after reps are complete.
  • Trainer Tip: Focus on balance and keeping a steady flow. Imagine the smooth movement you feel when lunging with the Glideboard.
  1. Triceps Dip (Bench or Step)

(Simulates: Triceps Press on the Glideboard)

  • Targets: Triceps, shoulders, core
  • How: Sit on a sturdy surface with your hands placed beside your hips, fingers facing forward. Extend your arms to lift your hips off the surface. Slowly bend your elbows to about 90 degrees, then press back up to straight arms.
  • Option: Extend one leg.
  • Trainer Tip: Don’t rush. Think “press and squeeze” at the top of each rep to fully engage the triceps.
  1. Standing Low-High Chop

Simulates: Torso Rotation & Core Control

  • Targets: Obliques, shoulders, legs
  • How: Start in a squat with arms extended straight, hands together by one hip. Lower deeper into the squat as you reach toward your ankle. Then stand and rotate your torso diagonally, lifting your arms up across your body toward the opposite shoulder. Alternate sides.
  • Trainer Tip: Press your hips back during the squat for full range of motion, and keep your core engaged throughout; this mimics the rotational control of Total Gym cable work.
  1. Incline Push-Up

(Simulates: Total Gym Chest Press / Incline Push-Ups on the Glideboard)

  • Targets: Chest, triceps, core
  • How: Place hands on a stable surface (bench, wall, bed edge) and perform a push-up at an incline utilizing various hand placement positions.  Lower slowly for 3–4 counts, pause briefly at the bottom, then push back up.  Hands can be placed wide, in a triangle, or in a parallel position.
  • Option: Perform on floor or with feet elevated (inverted position).
  • Trainer Tip: The slower you go, the more muscle activation you’ll feel. This isn’t about speed, it’s about core

Game Plan

This quick, Total Gym-inspired circuit keeps you moving no matter where you are. Whether you’re poolside, in a hotel room, or stretching your legs during a road trip, this is your go-to routine to stay consistent and strong, on or off your Total Gym!

Take it with you, make it your own, and tag me @groovysweat — I’d love to see where you take your workout!

Stay strong and keep moving, no matter where life takes you.

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post 5 Total Gym-Inspired Moves You Can Do Anywhere appeared first on Total Gym Pulse.

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5 Total Gym Exercises to Elevate Your Pickle Ball Game

Attention Total Gym PickleBall Peeps! 5 Great Total Gym Exercises to Elevate Your Game

Hey TG Team! It’s Master Trainer JayDee and fellow pickleball fanatic here to share 5 exercises with 3 simple, practical goals:

  1. Increase Your Pickleball Level
  2. Decrease Your Chances of Injury
  3. Increase Your Fun Factor!

It’s simple math Team. 1 + 2 = 3. If you’re playing better (#1) and staying healthy (#2), you can’t help but have more Fun (#3) when you’re out there!

If you haven’t tried pickleball yet, use all that strength your Total Gym gives you to crawl out from under your rock, and try it. Super Fun – Great Exercise, and my wife and I just realized we have over 50 new friends we didn’t have just 2 years ago!

Quick back story of my pickleball addiction! Due to competitive hockey and football injuries, as well as years of teaching high-impact exercise, I wore out my darn hips. Either that, or I joke I’m part German Shepherd!

The good news? 9 years ago, I got New & Improved ones! Thanks to my Total Gym, I rehabbed quickly. Seriously, my Physical Therapists were astonished by my robust, swift recovery! Yep, I let them in on my “secret”.

Heeding my doctor’s advice, I sadly gave up my beloved tennis and beach volleyball so I wouldn’t wear them out again! The biggest bummer, my competitive outlets were now gone. And then, as if sent from heaven, along comes Pickleball. A lot less impact. More Fun! Voila! Competitive juices restored, and a new passion is ignited!

OK, back to business. Check it out – any exercise you do on your Total Gym is going to improve your body and thus your pickleball game. The hardest part of this vlog was whittling it down to just the 5 that would have the most impact on your pickleball life.

Here we Go! Check out the Video for The Fab Five:

  1. Pilates Side Skate – Caution here, kids: The lower the level is, the more precarious and challenging this exercise can be because there is less control. So start out at Level 5 and then play around with lowering the level to see which one feels best.
  2. Low Back Hinge/Extension – We often neglect training this too important muscle area, which is why so many people have low back issues! We chase this with a yummy, body-weight assisted stretch and then right into…
  3. Forearm Curls – Besides your legs, the most used muscle in your pickleball game.
  4. Oblique Rotation – We demonstrate lots of “Twist-n-Shout” options!
  5. Pilates Pickleball Pelvic Peels – Strengthens your lower back and hamstrings, but the super benefit is a supple, flexible spine!

Enjoy TG Team! If you likey :), send us some feedback, and I’ll follow this up with the next top 5 Total Gym pickleball exercises on my list.

The post 5 Total Gym Exercises to Elevate Your Pickle Ball Game appeared first on Total Gym Pulse.