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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.

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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.

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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.

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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.

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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.

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Total Gym Summer Camp Day 2

Total Gym Summer Camp
Day 2: Tighten Up Tuesday || Core Quest
Maria Sollon MS, CSCS, PES

Welcome to Day 2 of Total Gym Summer Camp!

Today’s adventure leads straight to your center—your core powerhouse!

We’re talking more than just abs.  Your core is your control center for posture, balance, and total-body functional strength.  Let’s wake it up, challenge it, and train it to support every move with power and precision.

🌟 Jumping in mid-week? No problem! Head to the Total Gym Summer Camp Brochure to catch the whole lineup and start your journey from the top. Total Gym Summer Camp – Total Gym Pulse

🏕 Core Quest Theme: Tighten Up Tuesday
Today is all about activating your deep core muscles and building strength from the inside out. You’ll focus on controlled movements, intentional breathing, and core engagement that powers each rep with strength and intention.

Now get on your Total Gym… it’s core time at camp!

💪 Total Gym Workout of the Day: Core Strength Circuit
Focus: Core strength, mobility, and balance

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: 2–3 Rounds

Reps: 15-25 reps/ exercise

Alternate Option: 45 sec work / 15 sec transition

Set Up

Accessories: ABCrunch Accessory connected

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

  1. Burpie Slide Out
  2. Knee Tucks
  3. Oblique Tucks (R/L)
  4. Tuck Knee Taps
  5. Army Crawl
  6. Incline Bicycle

🎥 Watch the video for guidance, proper form, and tips to modify or level up!

📋 Daily Badge Checklist:
Complete each of these tasks to earn your Day 2 badge on the Summer Camp Board!

✅ Complete the Core Challenge workout

✅ Hold a plank variation for 1 min (or build up to it!)

✅ Try a new core move on your Total Gym

✅ Fuel up with a healthy meal or snack

✅ Earn your Core Quest Badge

🎯 Want to follow along in real time? Head over to my YouTube channel for a full follow-along of Day 2’s Camp workout so we can tighten up together. @groovysweat

🏅 Camp Tip of the Day:
Your core is more than just your abs.  It’s your body’s stabilizer and support crew. Train it well, and it’ll support everything you do—from workouts to daily life. Be mindful, move with control, and power up that core.

📥 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!

That’s a wrap on Day 2, Camper!

Fuel that fire in your core, check off your badge tasks, and meet back here tomorrow for “Wildcard Wednesday | Strength + Cardio Adventure!”

Maria
@GROOVYSWEAT
Let’s Connect on Social!

The post Total Gym Summer Camp Day 2 appeared first on Total Gym Pulse.

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Total Gym Summer Camp Day 1

Total Gym Summer Camp

Day 1: Strong Start || Camp Kickoff!

Maria Sollon MS, CSCS, PES

Welcome to Day 1 of Total Gym Summer Camp!  Your fitness adventure officially begins! 

Remember that flutter of excitement before the first day of camp? A mix of nerves, anticipation, and can’t-wait-to-get-started energy? That feeling still lives on—only now, your playground is the Total Gym.

🌟 New to camp? Start your adventure here by checking out the Total Gym Summer Camp Brochure for the full experience from the very beginning. Total Gym Summer Camp – Total Gym Pulse

🏕 Camp Kickoff Theme: Strong Start

We’re building more than muscle. We’re dialing in strength from the inside out with a strong mindset included. Think of this as your launchpad into a week of feel-good movement and functional fitness, Total Gym style.

Today’s mission: Channel that energy. Move with intention. Lock in your goals and let this strong start spark the momentum that carries you through the week.

💪 Total Gym Workout of the Day: Total Body Strength Circuit

Focus: Foundational strength & stability

Directions: Perform the exercises listed in circuit format, one after the other with minimal rest periods (target 15 seconds).  Choose to perform either reps or time.  Repeat 2 or more rounds based on your timing.

Sets: 2–3 Rounds

Reps: 15-25 reps/ exercise

Alternate Option: 45 sec work / 15 sec transition

Set Up

Accessories: Squat Stand, Cables

Incline: suggested levels (Adjust based on your strength)

Medium-High level

  1. Squat Pulls
  2. Cable Pull-ups

Lower-Medium level

  1. Torso Chops (R/L)
  2. Incline Chest Scoops
  3. Seated Bicep Press
  4. Bicycle Crunch

🎥 Watch the video for exercise demos, proper form tips, and variations!

📋 Daily Badge Checklist:

Complete each of these tasks to earn your Day 1 badge on the Summer Camp Board!

✅ Complete the Daily Workout

✅ Set your weekly fitness schedule

✅ Choose a personal goal for the week

✅ Write 1 affirmation to stay focused

✅ Hydrate well and fuel up with colorful foods (take a picture for your reference)

✅ Earn your Camp Kickoff Badge

🎯 Want to follow along in real time? Head over to my YouTube channel and kick off this adventure with me. @groovysweat

🏅Camp Tip of the Day:

Strong starts don’t have to be perfect, just intentional. Even a small effort can lead to big momentum. Show up, give what you can, and keep moving forward.

📥 Grab Your Badge Board

Haven’t downloaded it yet? Download your Total Gym Summer Camp Badge Board PDF

Print it out or screenshot it to track your progress all week!

That’s it for Day 1, Camper!
Check off those tasks, celebrate your wins, and we’ll see you back tomorrow for Tighten Up Tuesday – Core Quest!

Maria

@GROOVYSWEAT  

Let’s Connect on Social!

The post Total Gym Summer Camp Day 1 appeared first on Total Gym Pulse.

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Total Gym Summer Camp

Total Gym Summer Camp

Maria Sollon, MS, CSCS, PES

Calling All fitness adventure seekers!  Fitness just got more fun… Total Gym camp style.

This summer, you’re invited to camp, not the kind with tents and mosquitoes, but one that’s designed to energize your body, challenge your strength, and refresh your mindset.

You’ll earn daily badges, check off accomplishments, and have fun along the way. No bug spray required.

🏕 What is Total Gym Summer Camp?

A 5-day fitness challenge designed for adults who love movement, need a refresh, and want a camp-inspired twist on total-body training.  Each day brings a new theme with workouts, mini goals, mindset moments — and of course, badges to earn.

Whether you’re working out at home or on-the-go, all you need is your Total Gym and a spark of curiosity.

🎯 Why Join the Camp?

  • Reignite your motivation with structure & variety
  • Try new Total Gym moves in a playful way
  • Build momentum with quick, effective daily goals
  • Earn camp badges to track your progress and celebrate YOU
  • Leave camp stronger, refreshed, and reconnected to your goals

📅 Camp Schedule at a Glance:

(Each theme will be its own blog post!)

Day 1: Strong Start Monday – Camp Kickoff

🌟 Get into camp mode, set your schedule for success, and tackle the daily checklist

Day 2: Tighten Up Tuesday – Core Quest

🌟 Fire up your center with new core challenges

Day 3: Wildcard Wednesday – Strength + Cardio Adventure

🌟Pump up your strength with a Total Gym Challenge and say yes to a cardio adventure

Day 4: Flow & Flex Thursday – Stretch & Recover

🌟Refresh your flexibility flows and mental reset tools

Day 5: Finish Line Friday – Camp Closeout Celebration Circuit

🌟End camp on a high note: reflect, stretch, celebrate, and earn your final badge

🧩 Your Badge Board

Get your printable checklist below!  Screenshot it or print it out and check off your progress.

👉 Download the Badge Board PDF: Camp Badge Board

Are You In?

Let’s make this summer unforgettable.  Camp starts now…

See ya at the next blog!

Maria

@GROOVYSWEAT  

Let’s Connect on Social!

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

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Maximize the 14 Different Body Positions on Your Total Gym! BONUS POSITION

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

The post Maximize the 14 Different Body Positions on Your Total Gym! BONUS POSITION appeared first on Total Gym Pulse.