Total Gym Total Body Exercises

Watch trainers demonstrate Total Gym total body exercises that work multiple muscle groups in one movement or sequence. Select an exercise to view the demonstration, read the movement instructions and get a Pro Tip to help guide your form.

  • Total Gym chest fly biceps curl overhead press combo demonstration 0:27

    Combo Chest Fly, Biceps Curl & Overhead Press

    Upper Body Combo

    Setup: Lie on the glideboard and perform three upper-body movements in sequence.

    How to perform it: Combine a chest fly, biceps curl and overhead press into one continuous exercise sequence. This combination works the chest, biceps and shoulders, allowing you to move between several upper-body movements in a single routine.

    Pro tip

    Finish each movement fully before starting the next. A blurred combo trains nothing well.

  • Total Gym leg curl with bicep curl demonstration 0:18

    Leg Curls with Bicep Curls

    Arms & Hamstrings

    Setup: Curl your legs and arms together on the glideboard.

    How to perform it: Perform leg curls and biceps curls together to work the hamstrings and biceps in one coordinated movement. The combination requires you to control both the leg curl and the arm curl while maintaining a steady position on the glideboard.

    Pro tip

    Let the legs set the tempo and fit the arms to it, not the other way around.

  • Total Gym bicep curl with toe touch demonstration 0:21

    Bicep Curls with Toe Touches

    Arms & Legs

    Setup: Curl the handles while reaching your toes toward your hands.

    How to perform it: Combine biceps curls with a toe-touch movement on the glideboard. As you curl the handles, bring your legs and upper body into the demonstrated toe-touch position. This variation combines an arm exercise with trunk and leg movement.

    Pro tip

    If the rhythm falls apart, slow both halves down together rather than dropping one.

  • Total Gym cardio pull with squat demonstration 0:12

    Cardio Pulls with Squats

    Cardio

    Setup: Stand on the squat stand and pull the cables as you squat.

    How to perform it: Combine squats with cable pulls to engage the lower body and upper body in a continuous movement. The repeated squat-and-pull sequence can be incorporated into a conditioning routine, with intensity depending on the resistance and individual fitness level.

    Pro tip

    Find a rep pace you could hold for two minutes, then hold it. Conditioning is built on the edge of steady.

  • Total Gym plyometric sprinter start demonstration 0:14

    Plyometric Sprinter Starts

    Power

    Setup: Position one foot on the squat stand and drive into the movement.

    How to perform it: Plyometric Sprinter Starts use an explosive, sprint-style movement from the squat stand. The exercise emphasizes rapid force production and lower-body power. It is best suited to users who can maintain control and follow the equipment's setup instructions.

    Pro tip

    Full reset between reps. Power work is ruined by rushing; every drive should be the best one.

  • Total Gym half kneeling wood chopper demonstration 0:18

    Half Kneeling Wood Choppers

    Core & Rotation

    Setup: Kneel beside the rails and rotate your torso as you pull the cable.

    How to perform it: Pull the handle diagonally across your body, rotating through your torso as you go. This works the core muscles that stabilize and rotate your trunk. Keep your kneeling position steady as you guide the handle through the demonstrated range of motion.

    Pro tip

    The arms carry the cable; the torso does the chopping. If the shoulders burn out first, the core is not turning.

  • Total Gym alternating squat jump demonstration 0:11

    Alternating Squat Jumps

    Power & Cardio

    Setup: Jump from the squat stand and alternate your leg position in the air.

    How to perform it: Jump from the squat stand and switch your leg position mid-air, then land with control. This builds lower-body power and coordination. Choose a variation that fits your fitness level and follow the equipment instructions for safe positioning.

    Pro tip

    Land like you are trying not to be heard. Quiet landings are the whole skill.

  • Total Gym crouching tiger demonstration 0:17

    Crouching Tiger

    Core & Mobility

    Setup: Move between a deep crouch and an extended-body position on the glideboard.

    How to perform it: Crouching Tiger combines a crouched position with a long-body extension over the glideboard. The sequence involves coordinated movement through the shoulders, trunk and hips, making it a mobility-focused exercise that also challenges body control.

    Pro tip

    Make the transition seamless in both directions. The moment between positions is the exercise.

  • Total Gym pike demonstration 0:16

    Pikes

    Core & Shoulders

    Setup: Start in a plank position on the glideboard and lift your hips upward.

    How to perform it: From a plank position, raise your hips toward the ceiling to form an inverted V shape, then return to the starting position with control. Pikes challenge the core while requiring shoulder stability throughout the movement.

    Pro tip

    Push the floor away through the shoulders at the top. The extra inch of reach is where the strength builds.

How to Choose Total Gym Total Body Exercises

The right Total Gym total body exercises depend on your fitness goals, current ability and the movements you can perform with proper form.

  • For combined upper- and lower-body training

    Combo Chest Fly, Biceps Curl & Overhead Press and Leg Curls with Bicep Curls combine movements for multiple muscle groups.

  • For core strength and control

    Half Kneeling Wood Choppers and Pikes involve the core while requiring control of the trunk and body position.

  • For mobility and coordination

    Crouching Tiger combines changes in body position with controlled movement through the shoulders, hips and trunk.

  • For power and conditioning

    Cardio Pulls with Squats, Plyometric Sprinter Starts and Alternating Squat Jumps involve more dynamic movements and may suit users whose fitness and technique are appropriate for them.

Start with exercises you can perform comfortably and follow the setup instructions for your Total Gym model. Choose a manageable resistance level and prioritize controlled movement before increasing speed or intensity.

Explore More Total Gym Exercises

Ab Exercises Arm Exercises Back Exercises Chest Exercises Leg Exercises Shoulder Exercises Pilates Exercises All Total Gym Exercises Download Total Gym Workouts

Got questions?

Total Gym Total Body Exercise FAQs

What are total-body exercises on a Total Gym?

Total-body exercises involve multiple muscle groups in one movement or a coordinated sequence. Depending on the exercise, they can combine upper-body, lower-body and core movements.

Can you combine upper-body and lower-body exercises on a Total Gym?

Yes. Exercises such as Leg Curls with Bicep Curls combine arm and leg movements in one sequence. Other combination exercises involve several upper-body movements or integrate trunk movement.

Are Total Gym total-body exercises suitable for beginners?

Some exercises may be suitable for beginners when performed at an appropriate resistance and difficulty level. Dynamic movements, including plyometric jumps, may require more experience and should only be attempted when the user can maintain control.

How often should you do total-body workouts on a Total Gym?

Workout frequency depends on training experience, intensity, recovery and individual goals. Allow adequate recovery between demanding sessions and follow a routine appropriate to your fitness level.