THE “GO TO” TOTAL GYM WORKOUT



Does your fitness routine ever fall off track? Do you ever try some “new” type of training that leaves you frustrated because it takes longer to learn the moves rather than actually doing the workout?

I totally can relate! Keeping things fresh and innovative is great, but it takes time to learn and perfect new skills for a smooth, results driven, sweat session. When schedules are tight and you want to fit in a quick workout, it’s best to have a simple, yet challenging routine that is efficient and effective to maximize your training time. This is when you need to have a “go to” workout!

GET TO - YOUR “GO TO”

We all have those “go to” exercises we seem to gravitate towards, especially when you want to workout but don’t want to think about performing unfamiliar moves. Basically a “go to” workout is a simple, brainless set of exercises that your body likes to perform and will feel good after completing the movements.

Whenever you need to take a break from your regular routine, this “go to” workout could supplement an existing workout by covering an “off day”, meaning, a day you veer from your fitness plan and change up your routine. This will allow your mind and muscles to still stay active while providing your body a break from the more intense or newer workouts that require more focus.

Benefits to Having a “Go to” Workout

Making movement sessions a part of your day should be a simple process that conveniently fits into your schedule and doesn’t require a lot of set up. Some of the most beneficial attributes include:

Convenience:

How amazing is it you have a Total Gym conveniently at your fingertips?! You can get a powerful, quick workout anytime of the day and train your entire body! It’s a perfect solution for a “go to” workout.

Timing:

Workouts can be quick and effective to produce great results. Depending on your fitness goal, Total Gym excises can flow from one to the next seamlessly without a ton of adjustments to really maximize your time.

Fits with a balance lifestyle:

This “go to” workout can properly fit within a wide range of fitness goals from getting in shape, to losing weight, and to bettering your health.

Consistency is Key:

Keeps you consistent with familiarity

There’s a lot of benefits to keeping things simple and doable. So, without further ado, I now present you with a “go to” Total Gym Workout….

“GO TO” TOTAL GYM WORKOUT

TOTAL WORKOUT TIME:20 minutes

This is a total body workout consisting of 8 exercises. It’s performed by timed intervals in 3 mini circuits and repeated twice. Once you learn the moves, it will become a no brainer routine that you are familiar with to keep your body in motion any time of day while maximize your time.

ACCESSORIES NEEDED:

squat stand, cables, timer or timer app

INSTRUCTIONS:

• Perform 45 seconds/ exercise (approximately 15-20 reps per exercise)
• If time permits, repeat each mini circuit 2xs, then move to the next circuit.

WARM-UP:

Dynamically warm-up prior to the workout for 3-5 minutes. (Use more time to warm-up if needed.)

Perform the following exercises, or your own, to prepare your muscles.

• Arm Circles
• Squat & Side Lunge
• Runners Lunge & Rotate
• Slow Mountain Climbers

MINI CIRCUIT 1

Accessory: Squat Stand
Incline Level: High
Focus: cardio & legs

1. Jump Squat & Crunch
2. Bicycle Jog
3. Single Leg Hops

REPEAT CIRCUIT 2xs

MINI CIRCUIT 2

Accessory: None
Incline Level: Low
Focus: core & shoulders

1. Knee Tucks
2. Incline or Decline Oblique Pikes

REPEAT CIRCUIT 2xs

MINI CIRCUIT 3

Accessory: Cables
Incline Level: Low- High depending on your strength level
Focus: upper body

1. Kneeling Row & Rear Fly
2. Chest Press & Fly
3. Pullover Crunch

REPEAT CIRCUIT 2xs

COOL DOWN

Perform 2-3 minutes of stretching to recover your worked muscles.

Be sure to check out the video demo to see how to perform the “Go To” exercises on your Total Gym.

Now go get to - your “Go To” workout and train hard!

Maria

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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