Greetings Total Gym Fitness Challenge Participants!
You are now in the 3rd week of the New Year, New You Total Gym 5 Week Fitness Challenge and I’m sure that by now, you are feeling great and starting to really gain some momentum.
Now that you got the first 2 weeks completed of your program, it’s time for you to step it up big and ramp up your workouts this week by adding in more challenging exercises! In addition, we’ll also add in a 3rd day of the workout this week as opposed to just 2 days like the previous 2 weeks!
Time to move forward with Week 3 (Perform the following routine three times this week):
Exercises to be Performed on the Total Gym – Week 3
Front Flash (Mardi Gras)
Sit up straight with good posture facing the Total Gym. Grab onto the handles and begin to lift your arms up while bending at the elbows in a controlled matter, then lower your arms slowly back down to the starting position. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
Triceps Throwback
Sit up straight with good posture facing the Total Gym. Grab onto the handles with your arms fully extended down your sides with your palms facing backwards. Begin to lift your body quickly up the Total Gym and take your arms behind you as far as you can. Then lower your body slowly and bring your hands back to the starting position. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
Reverse Grip Pull-Ups
Lay stomach down on the slider with your arms fully extended and grab the inside grip with your hands facing away from one another. Proceed to pull your body weight up fast, then lower your body slowly. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
Reverse Pull-Ups (On Back)
Lay flat down on your back on top of the slider with your arms fully extended above your head to grab onto the hand grips of the Total Gym with your hands facing one another. Proceed to pull your body weight up fast, then lower your body slowly. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
Leg Raises
Lay flat down on your back on top of the slider with your arms fully extended above your head to grab onto the hand grips of the Total Gym with your hands facing one another. With your arms fully extended and your body stretched out, begin to lift your legs up simultaneously as high as you can to form the letter “L” out of your body, then slowly lower them back down. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
(Please note that for all exercises you have to adjust the height of your seat to determine your degree of difficulty and how easy or difficult you would like the upcoming exercise to be. The higher the incline, the harder the exercise will be and the lower the incline, the easier the exercise will be. So please remember to adjust accordingly.)
Trainer Reminder:
Be sure to track all of your activity, eating habits, and your goals (on your smartphone/watch or even a notepad) to maximize your New Year, New You Total Gym 5 Week Fitness Challenge. Seeing your progress on a weekly basis will help you stay focused on the goals at hand, especially on those days when you may not feel as motivated to get up and get going. So hang in there and we’ll see you next week!
