Greetings Total Gym Fitness Challenge Participants!
Wow, 4 weeks down and 1 week to go in the New Year, New You Total Gym 5 Week Fitness Challenge.
Way to keep up the awesome work and I’m sure that you’re already reaping the many benefits of demonstrating your commitment to an exercise plan.
So now that the finish line is in sight with just 2 short weeks left, let’s finish strong by giving your all (and just a little bit more than that) for the remainder of the challenge!
Let’s Go with Week 4 (Perform the following routine three times this week):
Exercises to be Performed on the Total Gym – Week 4
1 Legged Power Jump
Sit upright with your butt as close as possible to the bottom of the seat with one leg on the platform and the other leg lifted in the air to the side of the platform. Proceed to squat on the one leg that is on the platform by going down slowly until you feel engagement in the quadriceps region of your leg, then press and jump as high as you can to complete the rep. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps on Each Leg)
1 Legged Power Jump Side to Side
Sit upright with your butt as close as possible to the bottom of the seat with one leg on the platform and the other leg lifted in the air to the side of the platform. Proceed to squat on the one leg that is on the platform by going down slowly until you feel engagement in the quadriceps region of your leg, then press and jump as high as you can and land on the other leg. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps on Each Leg)
Row Up & Down aka “Cheese Grater”
Facing the Total Gym, stand on your tippy toes in the incline push-up position with one hand on each side of the slider. Be sure to grab close to the bottom of the slider to ensure that you have plenty of leverage and full control. Next, you raise the slider up as high as you can towards the top of the Total Gym, then you lower it slowly towards your feet. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. Please be careful with this exercise and make sure that you remain in the incline push-up position throughout the entirety of the exercise while making sure that your butt is not too high or too low. (2 Sets of 15 Reps)
Row Side to Side
While standing on one side of the Total Gym, place your hands on top of the slider while in the incline push-up position. Be sure to have one hand at the bottom of the slider and one hand on top of the slider. Next, you raise the slider up as high as you can towards the Total Gym, then you lower it slowly towards the base. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. Please be careful with this exercise and make sure that you remain in the incline push-up position throughout the entirety of the exercise while making sure that your butt is not too high or too low. (2 Sets of 15 Reps on each side of the slider)
(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.)
Tip of the Week:
Be sure to track all of your activity, eating habits, and your goals (on your smart phone/watch or even a notepad) to maximize the 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!
