Total Gym Pilates: Part 2

Total Gym Pilates: Strength Meets Flow

Part 2: Toe Bar Technique

Maria Sollon, MS, CSCS, PES

Every Pilates practice has its signature tools and on the Total Gym, the Toe Bar is where strength, length, and control meet. It channels the essence of classical footwork into integrated, full-body patterns that challenge stability, mobility, and precision all at once.

The Power of the Toe Bar

Pilates is rooted in creating long, strong, and balanced muscles. When the Toe Bar comes into play on your Total Gym, each movement gains new dimension. Footwork, spinal articulation, hip mobility, and flowing stretches are amplified by gravity and the glideboard, transforming simple mechanics into deeper, more connected work.

✨ Missed Part 1? Click here to see how the Total Gym mimics a reformer and to learn six foundational movements that set the stage for your Pilates practice.

About the Series

Strength Meets Flow is a five-part Pilates series blending classical precision with Total Gym functionality. Each blog highlights foundational Pilates principles and pairs traditional movements with the incline, glideboard, and gravity to deliver a reformer-style practice at home.

Part 2 shifts the spotlight to the Toe Bar, where foundational Pilates footwork evolves into dynamic, full-body conditioning. These movements strengthen the lower body, mobilize the spine, and integrate core control, all while implementing the signature flow that defines Pilates.

Toe Bar Workout: 5 Pilates Moves on your Total Gym

Strengthen, lengthen, and flow. This five-move sequence uses the toe bar along with the glideboard to challenge your core, hips, and spine for a full-body Pilates experience. 

Whether you’re just discovering this Pilates series or following along from the beginning, this workout stands on its own as a complete session, but it also layers beautifully into the Strength Meets Flow progression.

Set Up

  • Incline: Low–Medium (lower will challenge the core more)
  • Accessory: Foot Bar (or Squat Stand if you don’t have the Foot Bar)
  • Key: Glideboard (GB)

Directions:

  • Prioritize precision, control, and deep core activation in every movement.
  • Move slowly and intentionally; Pilates is quality over quantity.
  • Incorporae the Foundation Exercises of Part 1 to keep your Pilates Practice growing strong.
  • Apply the Pilates Principles:
    1. Alignment: Keep the spine long and supported.
    2. Breath: Inhale to prepare, exhale to move.
    3. Core Control: Engage your powerhouse to stabilize and protect the spine.

The Toe Bar Sequence

  1. Seated Roll-Downs +Rotation (5 reps)
    • Sit tall at the bottom of the GB with arms extended, legs long, and feet on the toe bar rails. Slowly articulate the spine down, one vertebra at a time, then roll back up with control. Allow the GB to move your spine as it assists and resists the motion.
    • Focus: Spinal mobility and abdominal control
  1. Footwork with Core Engagement (10 reps per foot position)
  • Lie supine on the GB, feet placed on the toe bar or squat stand. Extend the legs to press the GB up the rails, then resist the return. Change foot positions (parallel, turnout, wide stance) for variety.
  • Focus: Alignment, breath, and lower-body elongation
  1. Single Leg Kicks (5 each direction)
  • Lie supine on the glideboard with toes resting on the toe bar. Maintain a neutral or gently imprinted spine as you extend one leg straight over the bar. Press back with the supporting leg while kicking the extended leg toward the head. Alternate, sending the straight leg first over the bar, then under the bar as the other leg performs a single-leg press. Move with steady control, keeping the pelvis stable and the core engaged.
    • Focus: Hip mobility and pelvic stability
  1. Down Stretch (6–8 reps)
  • Kneel at the bottom of the GB, hands on the toe bar. Open the GB into a kneeling plank, keeping the spine long from head to knees. Maintain the plank while the arms move the GB.
  • Focus: Core and shoulder strength with spinal length
  1. Mermaid (5 reps each side)
  • Sit sideways on the GB, one hand on the toe bar. With the arm straight, open the GB as you side bend over the bar. Close the GB and lean toward the tower to stretch the opposite side.
  • Focus: Postural alignment and back-body activation

Mind-Body Takeaway

The toe bar bridges classical Pilates footwork with modern functionality. By training with precision and control, you’ll not only strengthen your lower body, but also create seamless integration through the hips, spine, and core.

Up Next: Part 3 | Core Integration
Next, we’ll return to the center with three Pilates-inspired movements using the cables. Expect reformer-style flow that challenges alignment, control, and strength from the inside out.

Best,

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

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Total Gym Pilates: Part 1

Total Gym Pilates: Strength Meets Flow

Part 1: Building the Foundation

Maria Sollon, MS, CSCS, PES

If you’ve ever practiced Pilates on a mat or reformer, you already know the method is rooted in precision, control, and flow. But once you experience Pilates on the Total Gym, everything shifts – literally.  The incline, the moving glideboard, and the pull of gravity create an entirely new relationship with your core.

As a Pilates professional who has trained clients across every format, I can confidently say this: The Total Gym offers one of the most dynamic and accessible ways to simulate reformer-style Pilates at home. You’ll move with intention, activate with control, and rediscover how even the most familiar exercises feel fresh, effective, and surprisingly challenging.

What Makes Pilates Different on the Total Gym

Pilates on the Total Gym blends the best of mat and reformer training into one seamless experience. The glideboard moves with your body. like a reformer carriage, while the adjustable incline uses your own bodyweight and gravity as resistance. This unique setup challenges balance, range of motion, and control, creating an adaptable workout that’s both supportive and dynamic.

Here’s how it compares:

  • Mat Pilates: Stable surface, bodyweight resistance, focused on precision and control.
  • Reformer Pilates: Moving carriage with spring resistance for added feedback and flow.
  • Total Gym Pilates: Moving glideboard with incline-based bodyweight resistance for a reformer feel with a mat-style foundation.

How Resistance Works

Gravity becomes your training partner. The incline determines the level of challenge, while the glideboard’s movement demands constant core activation. Instead of just working on the equipment, you’re fully engaged with it… making every motion a full-body experience.

Pilates Principles

No matter the surface, the foundation of Pilates remains constant:

  • Breath guides your movement.
  • Control overrides momentum.
  • Precision activates deep muscle layers.
  • Flow connects one move to the next.
  • Centering comes from your powerhouse (core)

Foundational Pilates Moves on your Total Gym

This short sequence builds a strong foundation while showing you how the glideboard, gravity, and your own bodyweight create a reformer-style workout at home. Be patient with yourself… Pilates mastery develops over time, with practice and presence.

Set Up:

  • Incline: Low–Medium Level (lower incline increases core challenge)
  • Accessory: Foot Bar or Squat Stand
  • Key: Glideboard (GB)

Directions:

  • Focus on precision, control, and deep core engagement.
  • Move slowly and intentionally — quality over quantity.
  • Apply the Pilates Principals:
    • A – Alignment: Keep length and neutrality in the spine.
    • B- Breath: Inhale to prepare, exhale to move.
    • C- Core Control: Stabilize from the center to support every action.

The Foundation Sequence

  1. Roll-Up with Bent Knees (5–8 reps)
    • Sit in the center of the GB with knees bent in hips width distance and feet flat. Holding onto the sides of the thighs and assume a C-curve shape of the spine. Use your arms to assist your core control as you articulate the spine into supine, exhale to roll up one vertebra at a time back to the starting position.
    • Focus: Builds core control and spinal articulation while utilizing a solid breathing pattern.
  1. Hundred (100 pulses)
    • From a supine position, legs in tabletop, lift head and shoulders. Pump arms vigorously while breathing in for 5 counts and out for 5, until you reach 100 reps.
    • Focus: Utilize the GB to keep the lower spine imprinted while the legs are bent or extended. Add core intensity by using the incline to assist your upper spine to lift higher.
  1. Bicycle (10 reps per side)
    • Hands behind head, legs in table top. Draw one knee in while twisting the torso toward it, alternating sides in a controlled pedaling motion. This exercise enhances oblique strength and coordination.
    • Focus: Use the incline to lift the upper torso and fully engage the leg as it extends so one leg lengthens as the other draws into chest to contract the obliques.
  1. Bridge Articulation + Pulses (5–8 reps)
    • Lie on your back with knees bent and feet grounded, hip-width apart. Maintain a neutral spine as you press into your feet to lift the hips, articulating through the spine one vertebra at a time. At the top, hold the lift and add small, controlled pulses before rolling down with the same precision.
    • Focus: Glutes, hamstrings, and spinal mobility through segmental articulation.
  1. Side-Lying Leg Series (10 reps per movement)
    • Lie on your side on the GB, legs long and parallel to the floor while keeping the waistline lifted and hips stacked throughout the movement.
    • Variations: Straight Leg Lifts (top leg lifts and lowers, Leg Circles (top leg drawls circles in both directions), Inner Thigh Taps (top leg stays lifted while bottom leg lifts and lowers)
    • Focus: Hip stability, inner and outer thigh strength, and improved balance.
  1. Swimming (10 reps per side)
    • Lie prone on the GB, arms extended. Alternate lifting opposite arm and leg in a fluttering motion. Strengthens the posterior chain and builds total-body coordination.
    • Focus: To strengthen the posterior chain activation, spinal extension, and utilize full-body coordination. Try to keep the head in neutral alignment by gazing towards floor without straining the neck.

Stretches: Child’s Pose, Cat-Cow, Roll Up to Stand

Mind-Body Takeaway

Pilates on the Total Gym isn’t just a substitute for studio equipment; It’s a smart, scalable way to deepen your practice at home. The dynamic movement of the glideboard, the pull of gravity, and the feedback from the cables transform Pilates into an experience that challenges the body while sharpening the mind-body connection.

Up Next… Part 2: Pilates and the Toe Bar
Get ready to elevate your practice. In Part 2, the toe bar transforms classic Pilates patterns into a full-body challenge that builds strength, balance, and seamless flow.

Until then, glide with intention, move with control, and build strength from your center out.

Best,

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

 

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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

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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!

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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

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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.

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Total Gym Beach Body Burner: Strength, Tone & Summer Vibes

Total Gym Beach Body Burner: Strength, Tone & Summer Vibes

Maria Sollon, MS, CSCS, PES

Just because it’s late summer doesn’t mean the season’s over!  This is the sweet spot to turn up the heat. Whether you’ve been consistent with your workouts or playing catch-up, now’s the time to tighten up, boost strength, and feel confident in your skin.

And while “beach body” is often tossed
 around as a seasonal buzzword, we’re redefining it by making it simple, strong, and sweaty! It’s all about strength and toning to build your body to look as good as you feel. The Total Gym makes it possible to do just that — with low impact, full-body movements that will make you sweat just enough to leave you sculpted and glowing.

This quick, effective Total Gym routine is designed to fit seamlessly into your summer rhythm.  No fluff. No wasted time. Just a focused, full-body workout that brings your “beach body” into high gear… because there’s still plenty of summer left to move, sweat, and shine strong.

Before we dive into the workout, let’s break down the science behind the sweat—because when you understand what powers your movement, you can train with purpose and sculpt that Beach Body strength.

The Science + Sweat Behind Summer Strength

  1. Heat amplifies the burn.
    Exercising in warmer temperatures (even indoors) slightly elevates your heart rate and core temperature, increasing calorie burn and circulation. Your body works harder, which means you get more from each rep—even in a short workout.
  2. Strength training = body composition shift.
    When your goal is a lean, sculpted physique, resistance training isn’t optional, it’s essential. Total Gym workouts challenge muscles with every range of motion to help you build strength without bulk and boosts your metabolism long after the workout ends.
  3. Quick workouts can be just as effective.
    You don’t need 60 minutes to see change. Studies show that short, focused strength sessions done consistently are highly effective for reshaping muscle tone and increasing strength. This routine is designed to do exactly that all in under 30 minutes.

Bonus: Muscle is metabolically active tissue. That means the more toned muscle you have, the more energy your body burns even at rest. Simply put, more muscle burns more calories.

Now, let’s put that knowledge into motion and sculpt strength—Beach Body style!

Beach Body Burner Details

This Total Gym burner flows at a steady pace with little to no rest, keeping the heat high from start to finish. The workout is beach-inspired and contains familiar moves with a fun summer twist. All fitness levels can enjoy this workout by adjusting the incline to their own strength level and adapt the exercise positions (seated/ kneeling) for more or less challenge.

Time: 20 minutes (or more, depending on your pace and timing)
Goal: Sculpt lean muscle, amplify strength, and elevate definition

Accessories: Squat Stand, Cables, ABCrunch

Format: 20 reps per move + 20 burn-out pulses or static equilibrium | 1–3 rounds | Move seamlessly from one move to the next with minimal rest for maximum results

Note: Static Equilibrium– moving the cables at a controlled and consistent speed without moving the Glideboard.

Directions:

  • Warm-up: Start with 2–3 minutes of dynamic movement to prime your muscles (think: bodyweight squats, side lunges, mountain climbers).
  • Beach Body Circuit: Perform 20 reps of each exercise, followed by 20 quick pulses or static equilibrium movements to ignite those smaller stabilizers and increase the burn.
  • Exercise Tempo: Each exercise contains 2 speeds; steady, full rage of motion pace, followed by quick, shorter ranges of motions of the same or similar movement.
  • Cool-down: Wrap up the circuit with stretches to restore, recover, and get ready for your next sweat.

Now that you’ve got the workout details, take time to learn the movements so you can flow seamlessly through the circuit. Get ready to burn it out!

  • High Level, Squat Stand Connected *

 

  1. Squats + pulses
    • Targets: quads, hamstrings, glutes, calves, core
    • Options: any feet placement works; wide, turned out, narrow stance

 

  1. Glute Press + pulses (R/L)
    • Targets: glutes, things, hamstrings, calves, core
    • Options: side lying or half kneeling

 

* Low-Medium Level, Connect Cables *

 

  1. Core: Leg Lowers
    • Targets: abdominals, hip flexors, hand grip
    • Options: knees bent or legs straight

 

  1. High Pull Row + static
    • Targets: latissimus dorsi, rhomboids, trapezius (mid and lower), rear deltoids, biceps, core
    • Options: seated, kneeling, high kneeling

 

  1. Bicep Curls + static
    • Targets: biceps brachii, brachialis, brachioradialis, core stability
    • Options: seated, kneeling, high kneeling

 

  1. Torso Chops + pulses (R/L)
    • Targets: obliques, rectus & transverse abdominis, erector spinae, glute stabilizers, shoulders, latissimus dorsi
    • Options: seated, kneeling, high kneeling

 

  • Connect ABCrunch *

 

  1. Knee Tucks + Pulses
    • Targets: Rectus & transverse abdominis, hip flexors, shoulder stabilizers

 

  1. Side Knee Tucks + Pulses
    • Targets: Abdominals, obliques, hip flexors, shoulder stabilizers

Check out the video to see a demo of how these exercises are performed on your Total Gym.

Summer’s still here! Keep building strength and toning lean muscle with this Total Gym Beach Body Burn. Stay consistent, push through, and own your progress.

When you crush this workout, tag me! I want to see you shine. @groovysweat

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Total Gym Beach Body Burner: Strength, Tone & Summer Vibes appeared first on Total Gym Pulse.

Total Gym Summer Camp Day 5

Total Gym Summer Camp

Day 5: Finish Line Friday | Camp Closeout Circuit

Maria Sollon MS, CSCS, PES

Hey Camp Warrior! Welcome to Day 5, the grand finale of Total Gym Summer Camp!

The energy is high, the progress is real, and while you might not be ready to say goodbye to camp just yet… you’ve got a lot to be proud of.

Let’s take a moment to reflect: you’ve powered through four days of movement, mindset, and meaningful progress. But just because camp is wrapping up doesn’t mean it’s over.  Today isn’t the end — it’s your launchpad!

With five days of consistency, strength, and sweat behind you, you’re ready to carry this energy into your next season of movement.

✨ Total Gym Camp Closeout

To close out our summer camp fun, we will finish strong with a Camp Closeout Circuit.  This workout includes a total-body fusion that brings the best of the week into one empowering finale. You’ll mix cardio, strength, core, and flexibility on your Total Gym to challenge your body, celebrate your progress, and finish with a smile.

🪵 Not ready for camp to end or just starting now? Visit the Total Gym Summer Camp Brochure and relive the fun from Day 1 — your adventure can start anytime! Total Gym Summer Camp – Total Gym Pulse

Why This Workout Matters

Today’s session isn’t just another workout. It’s a celebration of your consistency, strength, and growth. It brings together everything you’ve learned and accomplished this week into one empowering, total-body challenge. The Camp Closeout Circuit helps you:

  • Train through multiple movement patterns for real-life strength
  • Boost both muscular and cardiovascular endurance
  • Fire up full-body power with core-driven control
  • Reconnect to your “why” and carry the momentum forward
  • Reflect on how far you’ve come and get excited for what’s next

💪 Total Gym Workout of the Day: Camp Closeout Circuit

Focus: Total-body strength, cardio, core control

Exercises: 3-4 per circuit (one from each day’s theme)

Format: 2–3 Rounds | 15-25 reps per move OR 45 sec work / 15 sec rest

Set Up

Accessories: Squat Stand, Pull-up Bars, ABCrunch

Level: Low-Medium (adjust to accommodate your strength)

CIRCUIT  1: Cardio Boost (Inspired by Day 3)

Medium Level / Squat Stand + Pull-up Bars

  1. Incline Mountain Climbers
  2. Squat Jumps (option vary stances: parallel, turned out, single leg – 10 reps each)
  3. Pull-Ups +plyos

🔁 REPEAT 2-3 Rounds

CIRCUIT 2: Strength (Inspired by Day 1)

 

Low-Medium Level / Cables

  1. Torso Rotation (R/ L)
  2. Seated/ Kneeling Rows
  3. Incline Chest Press

🔁 REPEAT 2-3 Rounds

 

CIRCUIT  3: Core & Control (Inspired by Day 2) 

Low-Medium  Level / ABCrunch

  1. Burpie Slide Out
  2. Knee Tucks
  3. Oblique Tucks (R/L)

🔁 REPEAT 2-3 Rounds

CIRCUIT 4: Stretch & Reset (Inspired by Day 4)

Low-Medium  Level

  1. Runner’s Lunge + Hamstring Rock (R/L)
  2. Seated Twist
  3. Plank to Down Dog
  4. Child’s pose + Breath work

🎥 Watch the video to see how these exercises are performed on your Total Gym.

📋 Daily Badge Checklist

Complete these tasks to earn your Final Day 5 badge!

✅ Complete the Camp Closeout Workout

✅ Do a full-body stretch session (EX: Day 4 Flex & Flow)

✅ Reflect: Write down 1 thing you’re proud of this week

✅ Celebrate your wins! Take a photo or journal

🏅 Earn your Final Camp Badge

🎯 Finish this camp strong! Join me on my YouTube channel for the grand finale follow-along workout and wrap up the week like a champ! @groovysweat

🏅 Camp Tip of the Day:

Progress isn’t always loud. 

Sometimes, it’s just you — showing up, pushing through, and surprising yourself along the way. This week wasn’t about being perfect… it was about being present, and that’s what creates real change.

🏕 CAMP CLOSEOUT: YOU DID IT!

You committed. You showed up. You moved with intention, grace, and strength.

Camp may be wrapping up, but this is just the beginning.  Keep that spark alive by:
✨ Repeating the workouts

✨ Mixing in your favorite moves

✨ Exploring new Total Gym routines

💛 From every squat, smile, and sweaty high five; thank you.
💛 To the new routines, stronger muscles, and unstoppable energy; well done.
💛 And to YOU; for making this camp unforgettable. That hard work stays with you.

🫶 THANK YOU for sharing this movement experience. I hope you feel stronger, more balanced, and inspired to keep the momentum going.

Missed the Start? No Problem!
Begin Total Gym Camp anytime! Start fresh from Day 1 here and move at your own pace.

🏅 Badge Board
Finished Camp? Head to the Badge Board to grab your digital badge and celebrate your success!

Eat. Sleep. Camp. Repeat.

With strength and gratitude,

💙 Maria

@GROOVYSWEAT  

Let’s Connect on Social!

The post Total Gym Summer Camp Day 5 appeared first on Total Gym Pulse.

Total Gym Summer Camp Day 4

Total Gym Summer Camp
Day 4: Flex & Flow Thursday | Recovery & Mindset
Maria Sollon MS, CSCS, PES

Hey Camper! You’ve powered through three action-packed days of camp… now it’s time to shift gears and focus on recovery, mobility, and the strength of your mindset.

✨ Flex & Flow Thursday is all about restoring, rebalancing, and recharging your body so you’re ready to finish camp strong. Today’s session blends flexibility and mindful movement in a breath-focused flow on your Total Gym.

🌲 New camper alert! Check out the Total Gym Summer Camp Brochure to dive into the full schedule and kick things off right. Total Gym Summer Camp – Total Gym Pulse

🧘‍♀️ Why Recovery Matters

Recovery isn’t a pause.  It’s a powerful part of progress. It helps prevent injury, enhances performance, and supports your body’s ability to rebuild stronger from the inside out.

Today’s active recovery session is designed to:
• Improve flexibility and mobility
• Enhance circulation and reduce muscle soreness
• Boost mental focus and clarity
• Support long-term strength gains

Mobility work and breath control are the secret sauce to restoring balance and building resilience, so you’re ready for whatever comes next!

💪 Total Gym Workout of the Day: Flex & Flow Mobility Circuit
Focus: Control, breath, and increasing range of motion

Sets: 1 round
Reps/Time: Move slowly and mindfully through each stretch, coordinating breath with movement. Hold each stretch for 15 to 30 seconds. Perform 5 active repetitions on each side before moving on.

Set Up:

Accessories: Squat Stand

Incline: Low-Medium incline level (high level assists with flexibility)

Face Vertical Column

  1. Plank- Up Dog- Down Dog
  2. Runners lunge – Hamstring rocks (R/L)

Seated Facing Squat Stand

  1. Seated spinal twists
  2. Supine figure-4 glute stretch

Kneeling Facing Squat Stand

  1. Kneeling hip flexor stretch + reach
  2. Child’s pose + Breath work

🎥 Watch the demo video for flow cues and deep stretch variations to unlock better movement.

📋 Daily Badge Checklist
✅ Complete the Flex & Flow workout
✅ Do a 5-minute quiet reflection or meditation

✅ Fuel up with something that makes your body feel good

✅ Reflect: What’s one positive mindset shift you’ve noticed this week?

✅ Earn your Recovery & Mindset Badge

🎯 Want to make camp even more fun? Follow along with me in real time! Head to my YouTube channel, and let’s move through Day 4’s Camp Workout together! @groovysweat

🏅Camp Tip of the Day:
Recovery isn’t a step back—it’s a step forward. Treat your rest days like training days by showing up with intention. Your future self will thank you!

📥 Still need your Badge Board? Download Summer Camp Badge Board PDF

You’ve officially flowed through Day 4!
Give yourself a deep breath, a stretch, and a smile. Tomorrow, we hit the final challenge—Friday Finale: Camp Closeout!

Maria

@GROOVYSWEAT  

Let’s Connect on Social!

The post Total Gym Summer Camp Day 4 appeared first on Total Gym Pulse.

Total Gym Summer Camp Day 3

Total Gym Summer Camp

Day 3: Wildcard Wednesday | Strength + Cardio Adventure
Maria Sollon MS, CSCS, PES

Welcome to Day 3 of Total Gym Summer Camp!

Hope you’re a happy camper because today’s session is a full-on glamp-out for your muscles.  It’s Wildcard Wednesday, and we’re shaking up the routine with a powerful strength + cardio combo that delivers full-body intensity… Total Gym style!

🌟 Just discovering camp now? Explore the Total Gym Summer Camp Brochure to see what it’s all about and join us from Day 1. Total Gym Summer Camp – Total Gym Pulse

⛺ Wildcard Wednesday Theme: Strength + Cardio Adventure
Why is it called “Wildcard?” Because you never know what’s coming next, except that it’s guaranteed to spike your heart rate, light up your muscles, and maybe toss in a little outdoor fun too.

Today’s challenge blends:
✔ Push-pull supersets
✔ Plyo-style cardio drills
✔ A bonus badge if you take part of your workout outside!

Let’s make Day 3 feel like a mini fitness adventure. Get on your Total Gym and let’s shake things up!

💪 Total Gym Workout of the Day: Wildcard Strength + Cardio Circuit
Focus: Heart rate elevation + functional strength

Directions: Perform the exercises listed in circuit format, one after the other with minimal rest periods.  Choose to perform either reps or time.  Repeat 2 or more rounds based on your timing.

Sets: 2 Rounds

Reps: 10–25 reps/ exercise (depending on movement speed)

Alternate Option: 45 sec work / 15 sec transition

Set Up

Accessories: Squat Stand, Pull-up Bars

Level: medium-high level (Adjust Incline based on your strength)

  1. 10 Squat Jumps + 10 Squat Pulses + 10 Squat Jumps (keep low impact)
  2. Pull-ups (option: +plyos)
  3. Kneeling Chest Press (Squat Stand)

Repeat 2 sets

  1. 15 Single Leg Glute Hops + 15 Pulses (R/ L)
  2. Kneeling Rows (underhand grip)
  3. Gliding Dips

Repeat 2 sets

  1. Core Finisher: Incline Mt. Climbers (45-60 seconds)

🎥 Watch the demo video for coaching cues, form tips, and ways to modify or progress your workout.

📋 Daily Badge Checklist
Complete these challenges to earn your Day 3 badge on the Summer Camp Board!

✅ Complete the strength + cardio workout

✅ Add a new or favorite Total Gym move

✅ Take a 15-minute walk or movement break outdoors

✅ Track how your energy feels today (journal the experience)

✅ Earn your Strength + Cardio Badge

🎯 Head over to my YouTube channel for a full follow-along of Day 3’s Camp workout and let’s turn up the heat together! @groovysweat

🏅Camp Tip of the Day
The secret to progress? Keep your body guessing! Combining strength with cardio not only boosts performance, but also makes training more fun and functional. Stay consistent, stay curious, and sweat with purpose.

📥 Grab Your Badge Board
Still need it? Download your Summer Camp Badge Board PDF
Use it to track your progress and proudly mark off each badge!

Way to crush Day 3, Camper!
High-fives to you! Check off your badge tasks, and we’ll see you tomorrow for “Flex & Flow Thursday | Recovery & Mindset.”

Maria

@GROOVYSWEAT  

Let’s Connect on Social!

The post Total Gym Summer Camp Day 3 appeared first on Total Gym Pulse.