Getting Started with Your New Total Gym

Getting Started with Your New Total Gym: Set Up and Start Strong

Maria Sollon MS, CSCS, PES

So, Santa delivered a shiny new Total Gym to your home this holiday season. Congratulations! You unwrapped one of the most versatile, effective, and fun pieces of fitness equipment available. Whether you’re a beginner or a seasoned athlete, the Total Gym offers endless possibilities to help you build strength, improve flexibility, and boost your overall fitness, all from the comfort of your home.

But now that you’ve unboxed it, you might be wondering: Where do I even begin? That’s where I come in! Let me guide you step-by-step through setting up your Total Gym, learning the basics, and trying a few simple, yet effective moves to get you started on your fitness journey.

Step 1: Setting Up Your Total Gym

Before you begin your first workout, let’s ensure your Total Gym is set up properly and is ready to use:

1. Total Gym Placement: Place your Total Gym in an open area free of obstacles. Make sure there’s enough space around it for you to move freely.
2. Incline Adjustments: Familiarize yourself with the incline levels. The incline level can accommodate every exercise for all fitness levels. Typically, a lower incline level will be lighter resistance for most cable work, while a higher incline can add more resistance for advanced users. Be aware that the incline level should change based on the exercise to offer the appropriate intensity.  Simply pull the safety pin from the vertical column.  Use one hand to pull the adjustment pin and the other to lift the rails/ glide board to your desired height.  Then lock it into place, reset the safety pin, and you’re ready to go!
3. Anchor Down on the Glide Board: Since the glide board is a moving object, it’s important to maintain control at all times when positioning your body onto the glide board. To safely sit, kneel, or lie down, you will “anchor down” your hands on the glide board to assure it remains still and this will allow you to safely sit, kneel, or lie down.
4. Attach Accessories: From the pulley system to the squat stand, each accessory serves a unique purpose. Follow the instructions included with your Total Gym to attach them properly. Some of the main accessories you may use include:
   • AbCrunch Accessory: perfect for core-focused exercises from an incline position.
   • Squat Stand: great for lower-body strength and plyometric movements.
   • Pulley System: allows for upper-body and core focused exercises.
   • Pull-up Bars: attached at the top of the incline for pull-ups.

5. Check Safety Features: Double-check that the safety pin is securely placed in the vertical column to avoid unexpected adjustments mid-workout.

Step 2: Foundational Moves

Now that your Total Gym is set up and ready to go, let’s ease into a few simple exercises to get your body moving and feeling great:

1. Squats: Attach the squat stand and lie with your hips placed at the bottom of the glide board. Place your feet shoulder-width apart on the top of the squat stand, lower yourself into a squat, and activate your glutes to push back up to the starting position.
2. Seated Rows: Using the pulley system, hold the handles, anchor down to sit facing the vertical column. Pull the cables toward your chest while keeping your back straight.
3. Biceps Curls: Remain seated, but adjust your grip to perform curls by bending your elbows and bringing the handles toward your shoulders. Keep your spine elongated.
4. Chest Press: Face away from the vertical column and anchor down to sit at the top of the glide board with feet either bend, extended straight or straddling the glide board to accommodate flexibility. Extend the arms out and in from chest. 
5. Supine Triceps Press: Anchor down and move your hips down to the bottom of the glide board for a lying (supine) position. Extend your arms straight from chest and feet are placed on the glide board. Bend and extend your elbows while keeping the core engaged.
6. Pullover Crunch: Remain lying on your back with the cables in each hand. Engage your core as you simultaneously crunch up and pull the handles towards the glide board, hold for a moment, then return to the starting position to repeat.

Take your time with each move, focusing on proper form and breathing. Perform these exercises in a circuit, one after the other in the listed order.  Aim to do 10-12 repetitions of each exercise, repeat if desired, and adjust the incline as needed.

Step 3: Building Your Foundation
Now that you’ve mastered the basics, it’s time to build consistency and confidence. Practice these foundational moves regularly to establish a strong base of strength and familiarity with your Total Gym. To help you stay motivated and on track, I’ve created a mini fitness program that will keep your body moving with purpose and direction.

Stay tuned for an exciting 3-part New Year’s routine series, designed to guide you toward your fitness goals. Each blog will feature a tailored workout plan to help you gain strength, enhance endurance, and boost your confidence as you progress. Here’s a sneak peek of what’s coming in the 3-Part Series:

1. Blog 1: “Kickstart Your Fitness: Upper & Core”
2. Blog 2: “Kickstart Your Fitness: Lower & Core”
3. Blog 3: “Kickstart Your Fitness: Recovery & Mobility”

Your new Total Gym is more than just a piece of equipment.  It’s a gateway to a stronger, healthier you. With just a little guidance, you’ll soon discover the endless potential it offers.

Set up your Total Gym, try these foundational Total Gym movements, and get ready for a New Year full of achieving your fitness goals.

Stay strong and see you in the next blog!

Maria

@GROOVYSWEAT  

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