Total Gym Workout -10 Best Full Body Gym Workout

total gym workout

Total Gym workout is versatile exercise equipment that can perform 40 to more than 80 exercises depending on the model and accessories you select. While this flexibility allows you to combine exercises to create fresh and exciting Best Full Body Gym Workout program, the best exercises are usually multi-joint actions that target multiple muscles at once.

Fitness Expert Rosalie Brown says “With Total Gym, you can get into the best shape of your life because you’ll have ALL the fitness tools you need! You’ll perform perfect squats, pull-ups, cable work, core & Ab work, Pilates, & stretching for Best Full Body Gym Workout!”

Total Gym Workout
Rosalie Brown

What exercises can you do at Total Gym?

Pullover For Best Full Body Gym Workout

The pullover engages both your pushing and pulling muscles simultaneously, focusing on your latissimus dorsi, pecs, triceps, and shoulders. Place your face up on the gliding board. Straighten both arms overhead. Swing your arms in an arc, dragging the glide board up to your chest.

Crunch Pullover For Best Full Body Gym Workout

The pullover crunch targets the same muscles as the pullover, but it emphasizes your abdomen and chest more. Begin by completing a pullover, but keep swinging your straight arms across your chest until they point down toward your feet. Crunch up as your hands swing past your chest, lifting your shoulders off the glide board slightly.

Pull-ups For Best Full Body Gym Workout

Not everyone can perform full-body pull-ups. The Total Gym replaces an aided pull-up machine by allowing you to control the incline to determine how much of your body weight you’re lifting. Place your face down on the gliding board. Grasp the pull-up bars and raise the gliding board to the bars.

Chest Press

The pecs, triceps, and shoulders are all worked out by the chest press. To perform a chest press, sit on the gliding board with a handle in each hand, facing the squat platform. Extend your arms straight in front of you, then gradually bend them until your elbows are even and level with your shoulders.

Chest Flies

When performing an activity such as the chest press, your shoulders and triceps may tyre before your pecs have received a proper workout. Chest flies allow you to work your pecs without putting strain on your shoulders or triceps. To do flies with the whole gym, sit on the gliding board with a handle in each hand, facing the squat platform. Spread your arms wide, straight but not locked, as if they were book covers. Bring your hands together in front of your chest, arms still extended, and elbows point out for the Best Full Body Gym Workout.

Lateral Flies

Lateral flies, like chest flies, target your chest and shoulders, but they also target your obliques. Sit sideways on the gliding board, upslope hand on the near-side pulley handle. Pull the glide board up by bringing your upslope arm across in front of your body, straight but not locked.

Sprinter Start

The sprinter starts to engage the glutes and thighs. Kneel on the glide board, with one foot towards the top of the squat board. With that foot, push off for Best Full Body Gym Workout.

Lying Triceps Extension

The lying triceps extension isolates your triceps. Lie face-down on the gliding board with your elbows bent, and one handle in each hand. Straighten your arms and push the glider up the rails.

Seated Biceps Curls

Seated biceps curls strengthen your biceps. With a handle in each hand, straddle the glide board facing upslope. Bend your elbows and pull the glide board up the rails.

Hop Twists

Cardio workouts can also be performed in the Total Gym workout. Hop twists engage the abs, glutes, thighs, and calves. Place your face up on the gliding board. Place both feet on the squat platform with the knees and hips bent at a 90-degree angle for the Best Full Body Gym Workout. Push yourself off the platform as quickly as you can. As you step back down onto the platform, shift your knees and feet slightly to one side. On the next jump, switch to the opposite side. Alternate sides as though you were skiing moguls.

Some Best Total Gym Workout Sessions  

Pushups for Best Full Body Gym Workout

To do a pushup:

  • Place your palms on the floor beneath your shoulders, arms extended.
  • Extend the legs back, resting on the balls of the feet, to form a straight line with the body.
  • Lower your body to the point where your chest or nose is ready to contact the floor.
  • Push yourself back up.
  • Repeat this 10 times or as many times as you can without tiring. Take a rest, then repeat this set.

If this is too tough, start by resting on your knees rather than stretching your legs out. Work your way up to the pushup outlined above.


Crouch down into a squatting position from a standing position, then rises back up.

Repeat as many times as possible, take a rest, and then repeat the set.


The exercise Burpees are a terrific full-body workout since they combine the benefits of a pushup with a squat.

Burpees are performed as follows:

  • Drop into a squat from a standing position.
  • Instead of jumping back up, get into a plank stance.
  • Perform a pushup, then return to a standing posture.
  • Repeat as many times as you can, take a break, and then repeat the set.

In order to increase the intensity, consider jumping out of the squat and into the standing position. Remove the pushup stage to make it easy.


To do a lunge:

  • Begin with one leg bent at a straight angle in front of your body.
  • Extend the second leg back so that the knee is just above the floor and the ball of the foot supports the weight.
  • Move your feet up and down and switch your feet so that your legs alternate positions.

Repeat as many times as possible, relax, and then repeat the set for Best Full Body Gym Workout.

ALSO READ: How To Master Leg Extensions At Home Under 5 Minutes

Cycling and Running For Best Full Body Gym Workout

Cycling can aid in the development of skeletal muscles. Running and cycling are both effective cardio exercises. However, according to an article published in the journal Exercise and Sport Sciences Review, they can also help to increase skeletal muscle strength.

A study report published in the International Journal of Exercise Science advises combining high-intensity interval training with aerobic exercise to make them even more successful at improving muscle strength. This consists of moderate-intensity running or cycling interwoven with intervals of very high-intensity anaerobic activities and is best suited in our total Best Full Body Gym Workout.

total gym workout
ALSO READ: Stiff Leg Deadlift – Exercises For Super Strength & Power Legs

Stairs Climbing

Stair climbing is an excellent cardiovascular and muscle-strengthening workout. Climb to the top of a flight of stairs, then descend. Repeat for 1 minute or as long as you can. Take a break, then do it again. A person should climb stairs one step at a time to maximize the quantity of energy they burn.


Does the Total Gym Workout really work?

It enables you to complete more than eighty workouts at your convenience. These comprehensive gym routines give excellent full-body training, allowing you to see results in as little as 20 minutes per day.

The routines target each major muscle group, from the deltoids, pectorals, and lats in the chest to the hamstrings, glutes, calves, and lower body. They are accompanied by many assistance to ensure that you concentrate on those muscles all around you. Getting the plunge and squeezing up bars provides extreme exercise for the chest area.

You will be able to adequately prepare your lower body by performing the leg pull and squat. The framework also has abs-Crunch and wing connectors for your center. Because the system is a conservative structure, you won’t need a lot of space to start living more fit.

Why Total Gym Workout Different From Other In One Gym?

The most significant difference between workouts in this gym and an all-in-one gym is the variety of the first gym. The exercise equipment in the initial system contains special features to improve high-intensity interval training (HIIT). This exercise involves whole-body muscle groups such as cardio, strength training, stretching, and activities chosen by the consumer. Weights and cable structures, on the other hand, are used in all-in-one Gyms to provide the resistance needed for weight training.
Each workout package includes a full supplement of equipment to cover all of the exercise motions. This kind of satisfaction is not found in every Gym. To work out your muscles in the all-in-one Gym, you pull your body’s weight vertically and horizontally on the rails using ropes and pulleys.
Among the various bundles with this gym are the Pilates workout system, clinical, strength training, standard accessories, etc. Even while the main workout technique is the same in each bundle, the design of these bundles is tailored to each distinct style of exercise and practice.

How long should you work out on a Total Gym? 

Begin with 2 – 3 days per week, with workouts lasting 20 – 40 minutes, to increase to 60 minutes within a month of beginning your new fitness program.

How long does it take to see results from the Total Gym Workout? 

Over time, your body adapts to the demands you place on it, and these changes can result in less favorable consequences. The Total Gym workout has a wide variety of workouts, so modify your program and do various exercises every four weeks.


Many exercises work for muscle groups all around the body for Best Full Body Gym Workout. Performing a variety of them, as well as mixing them with aerobic exercise, can assist in guaranteeing that a person’s entire body remains fit and healthy.

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