Total Gym Challenge: “The Workouts”



Total Gym Challenge: “The Workouts”

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The Total Gym Challenge is an exercise program developed by fitness trainer Rosalie Brown. It consists of 14 workouts in 18 days using The Total Gym. In addition to working out, there is also a nutritional plan you can follow to help ensure you get maximum results. Participants are also encouraged to limit their alcohol and carbohydrate intake during the Challenge as well. Before starting The Challenge or nutritional plan, please consult with a physician. Results may vary.

Some words from Rosalie…

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“I developed The Total Gym Challenge with one goal in mind…RESULTS. There are many “Get Fit” quick programs out there but The Total Gym Challenge is a safe all natural way to lose weight and get the body you’ve always wanted. Like anything, the key to success starts with discipline and consistency. Stick to the fitness and nutritional plan and you’ll do great. Congratulations on your decision to achieve better health and fitness!”

(1 x = One Minute Segment)

1. 1 x Jog on Squat Stand

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2. 1 x Single Leg Hop Squats Right Leg

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3. 1 x Single Leg Hop Squats Left Leg

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4. 1x Jog

5. 1 x Single Leg Hamstring Squats (heel press) Right Leg

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6. 1 x Single Leg Hamstring Squats (heel press) Left Leg

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7. 1x Jog
8. 1 x Tippy Toe Squats (toes on squat stand) Right Leg

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9. 1 x Tippy Toe Squats (toes on squat stand) Left Leg

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10. 1x Jog
11. 1 x Inner Thigh (turn on your side & squat) Right Leg
12. 1 x Inner Thigh (turn on your side & squat) Left Leg

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13. 1 x Jog
14. 1 x Pull Ups ­ Palms Down

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15. 1 x Jog
16. 1 x Chin Up ­ Palms Face Up

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17. 1 x Jog

18. 1 x Pull Ups ­ Narrow Grip

19. 1 x Jogs

20. 1 x Chin Ups

21. 1 x Jog

Remove Squat Stand!!!

22.1 x Hamstring Curl Ups ­ feet go into pull up bars or wing bar

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23. 1 x Full Inverted Sit Ups­ keep feet in pull up bars

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24. 1 x Hamstring Curl
25. 1 x Jog or Full Sit Ups or Ab Twist Jog

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26. 1 x Shoulder Press

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27. 1 x 30 sec Plank or Plank Tuck ­ hands on press up bars, feet on bench

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Attach Cables!
8 Reps x Back row

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8 Reps x Biceps

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8 Reps x Back Row
8 Reps x Straight Arm Triceps Sweep

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8 Reps x Biceps
8 Reps x Back Row
8 Reps x Straight Arm Triceps Sweep
8 Reps x Biceps
8 Reps x Back Row
8 Reps x Straight Arm Triceps Sweep
16 Reps ( 8 On Each Side) x Oblique Twist

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24 Reps x Chest Presses

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24 Reps x Overhead Chest Pull Over

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16 Reps (8 On Each Side) x Obliques Twist

Remove cables

2 min Cardio Burst Jog On Squat Stand
Aerobic Ab Twist Jog

Workout Complete!

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SRaynor
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SRaynor

Can this be provided in a print-friendly format? Or a DVD to purchase?

don
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don

All these done everyday for 18 days?

Joel
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Joel

They are five days a week with two days rest.

Ellen
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Ellen

By any chance do you have the card Numbers in seguence for the excersises for the total gym challenge. I am starting on Monday and I cannot wait!

Ellen
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Ellen

One more question, about how long should the work out take for each week.

Marcia Fessler
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Marcia Fessler

Is there a DVD available for the challenge, please?

Marjorie anderson
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Marjorie anderson

I can’t do workouts on my stomach.
Are there simpler ones for age 80.

D. Martin
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D. Martin

My XLS is on order. Please clarify this point of confusion. Shouldn’t there be 48 hours between strength training any specific area of the body? The challenge has us doing the same workout every day for five days straight for the first two weeks and for four days straight the third week. I know I must be missing something.

Thanks.

D. Martin
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D. Martin

Oh, one more question. So would it be okay to add in actual strength training in addition to the challenge workouts? Thanks.

jean
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jean

Hi. Do you recommend this entire sequence all at once 5 days in a row w 2 days rest? For some reason I thought there were multiple parts to this. Thanks

Linda in MD
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Linda in MD

Regarding your response dated 2/16/16, where do we find the Chest, Back, Abs series you mentioned? I have had my TG for over a year collecting dust, and find this challenge to be exciting. I have been diagnosed with Prediabetes and am learning the benefits of regular exercise. I do not want my AIC # to increase, and I trust that this will help me tremendously. I love the photos of Before and Afters, all the different ages and body types. What do I have to lose? Hopefully some inches and some pounds. I need the encouragement. So glad that… Read more »

Heather
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Heather

What do you continue with after the 14 days? Also, is there a nutrition program to follow with the 14 day challenge?

L. Brand
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L. Brand

I have the Total Gym XLS and just recently purchased the Total Gym Challenge DVD. I know the program was done on the Total Gym Fit which has different level settings then I have on my Total Gym. Usually I do my upper body on level 3, I have not been able to progress to a higher level, and the squats on level 5. Since this a cardio workout with 1 minute intervals, any guidance on how to progress without having to change levels, which would defeat the purpose of this workout? Any help would be greatly appreciated.

Coco
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Coco

Having Lupus/joint issues with 3 knee surgeries makes it tough to do the jog portion of workout. I am only about 10 pounds over weight but I really need to tone and get stronger. Any suggestions to replace the jog exercises? I can do all of the others.

Coco
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Coco

Also, I would love to participate in a challenge and do before and after photos as motivation. How do I get started?

David Medzorian
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David Medzorian

Do you have the nutritional plan anywhere for download? I have the video which I downloaded from you. Looking forward to doing the challenge but want to do it right.

Jacques Francoeur
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Jacques Francoeur

Just would like to know the average calories burn when doing the exercise thank you.

Orlandrea
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Orlandrea

I have an older Total Gym. I’ve used it before with great results. I’ve since gained a lot of weight (my own fault) and want to get back to using my Total Gym on a regular basis again. I’d like to try this challenge but this one did not come with the platform to jog in place. Is there a different exercise that I can do instead?

Kaylee
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Kaylee

Hi there,
Is it the same video/ workout for all 14 days?

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