Maximize the 14 Different Body Positions on Your Total Gym!

BONUS POSITION #15: Standing Series from the Base Stand

Hey Total Gym team! It’s Master Trainer JayDee back to put some icing on the cake of our recent 7-Part Series. We showed you a multitude of exercises that can be performed, taking advantage of the 14 different positions you can place your body ON your Total Gym Glide Board.

All 14 positions we covered over the previous seven vlogs are listed below. Check them out at any time you need to create a time-efficient, effective workout with minimal transitions.

Today, we’re going to have a blast exploring many of the exercises you can do standing from the base stand of your Total Gym – OFF your Glide Board.

As with all of Total Gym’s versatile accessories, the squat stand is easily removed or replaced in seconds. Here is a sneak peek of what you’ll see in the video:

Lunge Palooza! Lunges are such an incredible way to get a stellar leg workout. Lunges on your total gym are virtually zero impact on your knee joints. Feel free to grab some hefty dumbbells to turn up the volume to get those legs strengthened and toned. Check it out:

1. Forward Lunges – Floor lunges can be very precarious for your knees, especially if you don’t step out far enough. That worry is eliminated on your Total Gym as you are gently gliding out into a perfect lunge position! Bonus: you’ll get a deep, safe hip flexor stretch with every lunge.
2. Backward Lunges – All of these lunges on your Total Gym are a great way to challenge your balance and increase your proprioception. As you’ll see in the video, you can turn up this challenge by adding a twisting rotation of your torso as you lunge. Try using a prop like a ball or a Pilates magic circle for maximum ergonomic rotation so you are not merely twisting from the neck.
3. Side Lunges – A super way to tone, strengthen, and stretch your inner thighs. This will not only make your legs look Great for summer, it will also help you in any sport that requires lateral movement. Hello, fellow Pickleball addicts!

Lastly, I demonstrate three Core and upper body strengthening exercises performed from the base stand with your hands on the glide board:

1. The Good Ole’ Push-Up – Anyone can do a full push-up on a total gym! Simply raise the level of your glide board to make this feasible, and then lower the glide board as you get stronger. And for you yogis, this will also perfect and strengthen your Chaturangas!
2. Plank & Dynamic Planks – Doctors of physical therapy tell me the plank is the best exercise to strengthen your entire core. Remember, your core is not just your tummy muscles you can see in the mirror! Your true core is every muscle that supports your spine, which includes the muscles on your backside as well.
3. Downward Facing Dog Pose – do this dynamically on your Total Gym, which will help your mobility in this famous yoga pose! It is such a great stretch for your hamstrings, calves, and Achilles tendons.

OK TG Team, go check out the video. Cheers to a healthy, fun summer, and keep the questions and comments coming. Stay tuned for upcoming blogs as I will demonstrate how to incorporate inspiring Yoga and Pilates exercises into your Total Gym workouts!

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
10. Kneeling Sideways Right
11. High Kneeling Sideways Right
12. Seated Sideways Left
13. Kneeling Sideways Left
14. High Kneeling Sideways Left