Strength and Conditioning Workout on Your Total Gym



For several years now, people thought that the words “Strength and Conditioning” only applied to athletes. But as time passes, we are all starting to learn & see more often that Strength & Conditioning can apply to anyone because let’s face it, we all have a little athlete in us and YOU are no different – YES, YOU ARE AN ATHLETE and can also benefit from a strong Strength & Conditioning Workout Program just like any hardcore athlete could.
 
Don’t believe me?
 
Do you want to get stronger? Do you want to get faster? Do you want to get leaner?
 
Those goals mentioned are some of the same goals for some of the most dedicated athletes in the world and did you know that you can reap these benefits and more by using your very own Total Gym FIT?
 
Below is a sample Strength & Conditioning Program with 7 new exercises for your Total Gym Fit that you can incorporate into your exercise regimen 2 – 3 days per week that will have you feeling like an athlete in no time.
 

Sample Strength & Conditioning Program on Your Total Gym FIT

Total Gym Chest Fly

Sit up straight with good posture facing away from the Total Gym. Grab onto the handles, slightly bend the elbows, and start with the arms straight out to the side. Then bring your hands together in front of you in a clapping motion to complete your first rep, then you repeat the exercise to complete the set. Remember to squeeze in front of you fast but to come back slowly to the starting position. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (3 Sets of 10 – 15 Reps)
 

Total Gym Chest Press

Sit up straight with good posture facing away from the Total Gym. Grab onto the handles and push out directly in front of you to complete your first rep, then you repeat the exercise to complete the set. Now repeat that motion to complete the 1st set. Remember to press out fast but to come back in slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (3 Sets of 10 – 15 Reps)
 

Total Gym Upright Back Rows

Sit up straight with good posture facing the Total Gym. Grab onto the handles and begin to pull them towards your body with the goal of getting your hands lined up with your chest, then come back out to complete the rep. Now repeat that motion to complete the 1st set. Remember to pull in towards your body fast but to go out slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (3 Sets of 10 – 15 Reps)
 

Total Gym Curls

Sit up straight with good posture facing the Total Gym. Grab onto the handles with a closed fist and begin to curl your hands up with the goal of getting your hands lifted up all the way to your chest. Curl up fast, then come back down to the starting position slowly to complete the rep. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (3 Sets of 10 – 15 Reps)
 

Total Gym – One-Legged Regular Squat

Sit upright with your butt as close as possible to the bottom of the seat with one foot 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 to lift your body back up to complete the rep. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (3 Sets of 10 – 15 Reps)
 

Calve Raises

Sit upright with your butt as close as possible to the bottom of the seat with your toes on the foot platform and your heel not resting on anything. Tip toe and raise your heels up a few inches. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. (3 Sets of 25 Reps)
 

Oblique Swings

Sit on the seat of your Total Gym and place your knees on top while also grabbing both handles simultaneously. Extend your arms out towards the top of the Total Gym, then pull yourself up by swinging your arms away from the machine and at this point, you should start to feel a good stretch in your oblique muscles. Return yourself back to the starting position slowly to complete the first rep. Be sure to swing out fast and come in slow while staying in full control during both motions – up & down. (3 Sets, 10 – 15 Reps in Each Direction)

Mike Robinson

Mike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

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