Congratulations Total Gym Fitness Challenge Participants! You stayed motivated, accepted our challenge, and made it to week 5 of the New Year, New You Total Gym Fitness Challenge!
We’re extremely proud of you for the level of commitment that you have displayed thus far – but I still have to share a disclaimer with you: your fitness journey does not need to end here. Use this challenge as a jumpstart opportunity to keep pushing yourself to create the best version of yourself.
With that said, we do still have this current week of the challenge left, so let’s get started.
Time to FINISH STRONG (Perform the following routine three times this week):
Exercises to be Performed on the Total Gym – Week 5
Pull-Ups with a Hop
Lay stomach down on the slider with your arms fully extended and grab the inside part of the hand grip with your hands facing one another. Proceed to pull your body weight up as fast and as high as you can. While you are in the up position, quickly release both hands off of the bars BUT quickly grab them again while you are still up. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)
Cable Swing on Both Sides
Grab both handles, then put your knees on top of the sliders facing to one of the sides of the Total Gym. Proceed to swing the cable away from the Total Gym in a fast motion but slowly return 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 on Each Side)
Decline Push-Ups
Place both hands on the Total Gym platform with your head facing towards the ground. Then bring both knees onto the slider and be sure to place them closer to the bottom. Begin to press your body up as high as you can towards the Total Gym and come down at a controlled speed. Make sure that you try to come down far enough that you can see over the platform. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps on Each Side)
Pike
Place both hands on the Total Gym platform with your head facing towards the ground. You then place your feet onto the bottom of slider (on your tippy toes) with your heels in the air. Your body should resemble an upside down letter “V” while you are in the starting position. While in this starting position, extend your full body outward so that you are completely straight, then you bring the slider back in with your feet to go back to the upside down letter “V”. 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.
