Total Gym Back to School Workout



School is starting, and routines in the house are changing with less time available for workouts and more time dedicated to helping with homework and family obligations. Rather than taking a break from exercise, shift your focus to 15 minutes is better than nothing. Maximize your time with moving between each exercise with little rest and make each exercise mindful with technique and muscles working. If you are having a crazy week with little time, then just do one set focusing on what is written in column one. With about 40 seconds per exercise and cool down exercises about 2-5 minutes this routine will be about 15 minutes. So, do not let time be your enemy or excuse, you will be amazed how effective a 15-minute workout on your Total Gym can be!

 

Below are 12 exercises to do on your Total Gym with the last “exercise” being the cooldown. You can choose which sets to do and your number, with each set becoming a little harder with respect to intensity. With that said, unless written, the third set is your choice. To make sure you are working efficiently, focus on 40-60 seconds per exercise at a medium tempo with minimal transition time. The workout is set up with an optional circuit, there are 4, or you can do all the exercises as one circuit then repeat the series for the second and third set. For the cooldown you will move in and out of the stretch smoothly 3-5 times and hold the last rep for 5-8 deep breaths.

 

Exercise Set OneSet Two Set Three

 

Chest Press with Arm Pulleys

 

Move slowly through the movementsAlternate arm movementsStatic Equilibrium

 

Incorporate trunk rotation

 

Pullover with Bridge

 

Bridge with each pullover

 

Alternate Marching with pullover or static equilibrium arms

 

 

Optional static equilibrium arms with holding a bridge or alternating marching.
Iron Cross with Abdominal Crunch

 

Focus on form and slower tempoPlace the feet in the air.Stay in an abdominal crunch with legs up and perform Iron cross

 

Seated Lateral High elbow row to triceps pressFocus on form and slower tempoIncorporate trunk rotationHold and perform an extra triceps extension

 

Alternating shoulder extension with shoulder horizontal abduction

 

Focus on form and slower tempoPerform low kneeling with surfer pull 
Half Roll Back with Biceps Curl

 

Perform one biceps curl with each half roll back

 

Hold in half roll back and perform 1-5 biceps curlToe Touch feet or feet up
Push Up Facing the Total GymKnees on the Glideboard

 

Knees up glideboard Close

Knees up glideboard closed

 

 

 

Knees down Plyometric

 

Pull Up

 

Pull Up SlowlyPlyometric Pull UpUnilateral Pull up

 

Alternating Plyometrics Pull up

Hamstring curl with Pull Up accessorySlowly pull the glideboard up and lower it down

 

Fast up and slowly downOptional Unilateral Hamstring Curl
Side Plank

 

Knees down or upLifting top leg with bottom leg down or up

 

Glideboard open or close
Squat facing away from the tower to roll up

 

Squat with roll back and upPlyometric Squat with roll up and backIncorporate more plyometric squats and/or roll ups into each rep

 

Cooldown Squatting:

Figure 4

Hamstring

Adductor stretch with low squat

 

Seated Forward

Forward Bend

Lateral Flexion

 

Standing

Hip flexor stretches with reaching overhead and rotational

 

Quad Stretch

 

Forward bend to roll up

 

 

 

Elizabeth Leeds, DPT

Elizabeth Leeds, owner of Seaside Fitness and Wellness, combines her background in physical therapy, personal training, and Pilates in her practice and teaching. As a pelvic floor physical therapist working at Comprehensive Therapy Services in San Diego, her passion for pregnancy and postpartum is seen in her mission to empower women with knowledge and understanding of their physical changes, and how to address them to prevent future issues.Additionally, Elizabeth is a Master Trainer and developer for Total Gym’s GRAVITY education.

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Circuit 2 is not on the video? By the way thank you, recently diagnosed with Major depression and anxiety, lost interest in exercising, trying to find a way to get back and I think your video is a good “fit”:)

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