/ | Taste of ConrENTs | or CONTENTS How To Use This Exercise Booklet .....nemn Total Fitness With The Total Gym® 1000 (Helpful Hints) Fitness Circuit. Intensity: Level of Resistance Repetitions .. Sets Tempo: Speed of Movement... Rest Period Frequency: Rate of Progression Bilateral Movement Unilateral Movement faccetcertar Static Equilibrium - High Speed Movements Exercise Resistance Chart... Starter Program : : Beginner - basic fitness for men and women. Circuit Training for men and women Intermediate Men's and Women’s onnnnne Advanced Men's and Women’s - Body Building...... Sport Specific Programs:. Skiing Golf... Tennis | RunningWalking Accessories Additional Exercises Workout Progress Chartry 8 = RS u ro Fe iS i M4 0 How To Use Tunis EXERCISE BOOKLET Your body is probably thanking you already. it can hardly wait to feel those old muscles toning up. That's because the Total Gym® 1000 Exercise System is a great way to get in shape and stay in shape. Use it as an exercise machine or team it up with other sports as a training machine. It can improve your tennis, racquetball, golf, skiing and swim: ming, as well as your overall physical fitness. Don’t push yourself too hard if you haven't exercised lately. “Take it easy and work up slowly. NOTE: As with any exer- cise program, consult your physician before starting a workout on the Total Gym@ 1000. We've developed various exercise programs which tone, fir, shape, strengthen and recondition your muscles ‘Choose the program that suits your fitness level or interest. Hf you are not a regular exerciser, wee recommend you per- form the starter program for the first 2 weeks or until you eel comfortable moving on to the Basic Beainners Program. Turn to your desired exercise program in this booklet. Now you'te ready to sculpt a new body. After working out on The Total Gym® 1000, the frst thing you'll notice is that you feel better. Not only while you exer- ise, but all the time, Next, you'll observe your steady climb up the resistance levels. Every time you raise the glideboard, your body has increased in fitness. Words like “level” and “repetition” are explained on the fol- lowing pages in easy to understand terms, Review the terms carefully in order to fully understand their usage in the Exercise Program Charts, mii When using any exercise equipment, basic safety precai tions should always be observed, including the following * Do not operate any exercise equipment if itis not com- pletely assembled or has been damaged in any manner. ‘= All equipment should be set up and operated on solid level surtaces only. All equipment including cables and pulleys should always be checked for wear before each use. * Do not operate exercise equipment with long, loose hair or loose clothing Care should be taken while getting on and off any exer cise equipment. © Do not over-exert yourself or work to exhaustion ‘© Close adult supervision is necessary at all times. ‘© The use of accessory attachments not recommended by the manufacturer may cause injuries, Totat Fitness WITH ie ex VR) ‘What is fitness? In general fitness can be viewed as a sure of body composition (fat vs. muscle), ae ‘endurance, muscular strength and flexibility. Iti aso 2 (of well-being that breeds confidence and poise. No n what benefit you want ~ improved appearance, a t level of fitness or just @ fun exercise program ~ you'll with the Total Gyr® 1000 Exercise System. Total ¢ 1000 lets you exercise at your own pace, without the placed on joints by traditional exercises. As you pul yo Up and down the rails, you're working against som centage of your body weight (see the body weight tance chart on page 5). Increase or decrease the wor by adjusting the height of the glideboard ‘A Total Fitness Program is mote than exercise and more thi ing right. tis. a “fitness for life" plan tnat goes hand in han ‘an overall healthy ifestyle. This includes regular check-uy ‘exercise, now and for the est of your life Your total fitness program consists of three pars 1m Aecobic exercise to bur fat and calores. '& Strength conditioning exercises to tone and shape y muscles, increase your metaboiic rte, and sten your bones. ‘© Adiet that is safe, sensible and healthy. Today, al fitness research recommends both aerobic exerc strength conditioning to achieve balanced fitness. By ime your aerobic fitness you will strengthen your heart and increase your stamina and endurance, and help with weig and weight maintenance. Strength conditioning adds lea cle to your body, increasing your body’ fat-burning abi increasing your metabolism, In this process, your body ‘more calories, even while you rest. When you combine « workouts with strength conditioning, as you wall with yo. Gym® 1000, you can burn more fat and calories than wi ‘aerobic exercise alone. The Total Gyr@® 1000 workout wil help with the first tw of your Total Fitness Program, but you need to make t low-fat eating a bg priority as wel Consult with your physician about an eating pla fraht for you. Healthy eating habits and exercise will he reach your desired weight and then stay there We recor that you follow dietary guidelines approved by th Department of Agriculture and the U.S. Department of and Human Services. Thete are over 70 different exercises included in this ‘And they're all explained in ful detail. Some are pert with the arm pulley cable hooked to the glideboard, don't require the use of the cable. If the arm pulley ‘are hooked, we recommend you always grasp the h before sitting or laying on the glideboard. This contr glideboard and makes it easier to get into the correc ton for each exercise. When you're ready to get « glideboard, maintain control of the handles until yo! are on the floor or until the glideboard rests at the ti of the rails,DEFINITION OF TERMS Fitness Circuit: Comprehensive exercise requires the sys ‘tematic training of all the body's major muscle groups. Total body fitness is best achieved through Circuit Training, a series of exercises performed repetitively in a certain sequence. After every exercise is finished and the circuit is complete, repeat it as recommended on the charts for each program. Intensity: The intensity of an exercise is measured by the difficulty of pulling or pushing the gideboard up the rails, Intensity refers to how hard you work when you exercise. You control the intensity by the level of resistance you select. For example, if your program calls for 12-20 repeti- tions of an exercise, and you can only perform & repetitions, your resistance level is too high. If you can perform 21 rep- efitions, you should increase the resistance to the next high- er level Repetitions: Repetitions designate the number of times an exercise is performed within one set. A range of repetitions is recommended so that you can perform exer- céses with precision and form, If you are not able to com- plete the recommended repetitions before losing form, you should reduce the resistance to alow good form, Sets: A set is a sequence of repetitions of one exercise. If you are a beginner, start with only one set of each exercise. When you are able to perform one set of each exercise with minimal soreness two days. post exercise, you ae ready to add a second set. Use this same uideline to advance to a third set of each exercise. Tempo—Speed of Movement: Tempo is the pace at which you move during the exercise, For instance, per- forming the squat with a slow tempo (3 seconds up-con- centric and 3 seconds down-eccentric) would expose the muscles to approximately six seconds of work per repeti- tion. The same exercise performed at a fast tempo (1 sec- fond up-concentric and 1 second down-eccentric) would provide two seconds work-per repetition. Tempo isa tit- cal component because the amount of time a muscle is Under tension isa primary stimulus by which the body gets stronger In the following Program Charts, tempo is defined by two numbers with a slash between them. For example 2/3 indi- cates 2. seconds up-concentric, and 3 seconds down-eccentric. Rest Period: A rest period is the time taken between sets or the next exercise. Always follow the prescribed rest peri- od. Rest period length has direct correlation to the positive physiological response of any exercise Frequency: How often should you exercise? We suggest fifteen to twenty minutes a day, three to four times per week. If you want to work out more frequently, or for a longer time period, go right ahead However, folow your program guidelines, THree EXERCISE MOVEMENTS This is the most common type of exercise movement. tt ‘occurs when both arms or both legs move together in the same direction. You will probably do most of your exercises this way. Unilateral Movement: The unilateral movement is performed when one arm or cone leg remains stationary, while the other moves inde- pendently. As shown, the right arm stays fixed while the left arm moves through the movernent. This allows you to concentrate more intensely on isolated body parts. ‘Static Equilibrium: Both arms move simultaneously in opposite directions during static equilibrium. These exercises hold the glide- board in a stable position with no movement. This type Of exercise allows you to concentrate intensely on toning the upper body and helps improve your endurance and coordination(4 ToTaL Gym® 1000 Exercise RESISTANCE CHART - When you need to know how much resistance the Total Gym® 1000 creates at a particular level, use the following cha Bopy WEIGHT (LBs.) How it work: The Total Gym@® 1000 uses a variable-angle inne plane to create exercise resstance by modifying the user's body weight — the steeper the ang more resstance. Simpy multiply the users ody weight by the aoroprate percentage indicated nthe chart. The result of ths calculation the re force! pounds equ to ‘gideboard. When figuring exercses that ncosparate the pulley cables, use 50% ofthe charted numbers. Example: {4,150 neran wing Level S would be ting 51 Ios, (150 x 34) H the pully cables ae used in the exer, the person woud be 26 is, (150% 17 — SS STARTER PROGRAM CHART ee F i & 5 g Fi 5 A g = 5 a a # B s Fy Exercise# Description Repetitions Sets Tempo Rest Time 7 Leg Pull 15-25 12 ‘slow 1:00 2 Arm Pullover 15-25 1-2 slow 1:00 \ FSC Si tiki —_s Exercise# Description Repetiti Sets Tempo Rest Time 1 Leg Pull 15-25, 1-2 slow 1:00 2 Arm Pullover 15-25, 1-2 slow z Butterflys 15-20 12 ‘slow 4 Seated Row 15-20 1-2 slow 5 ‘Squats 15-20 1-2 slow 6 Decline Abdominal Crunch 15-20 1-2 slow 7 Stretcher 15-20 1-2 slowThe Starter Program should be used for at least two weeks for non-exercsers, Follow the chart on page 5 for exercise description. Then continue with the Beginners Program according to the Beginner Program Chart on the page 5. Exercises #1 and #2 are the basic exercises that cover 80% of the major muscle groups. 43 Butterfly: Hook arm pulley cable. Grasp hhandies and stat the top of the gldeboara facing anay from the height adjustment co tum. Stretch arms behind you with palms for ward. Pull ams in an arc to chest height in front of you. Keep back straight. Slowly allow arms to'stretch back behind you again. Arms should be sightly bent while performing this fxerese Repedt ‘muscle Groups Exercised: Front Shoulders, Chest, Bieps, Abdominals 47 Leg Pu: Unhook arm pulley cable. Attach wing accessory Secure feet under top bar of wing. Lay. on your back with lege straight and. buttocks near the top of the Sideboard. Point toes Pull the gideboard toward your feet unt the gldeboard neatly reaches yout heels. Let the gldeboard. down slowly. Repeat. For aided abdorinal werk, lift heed and shoulders 15 you pull up. Da not raise back off of glide- board Musee Groupe Brera Calves, Hamstriogs Tower and Upper ‘Absominas, Pips, Sighs and Buttocks 44. Seated Row: Hook arm pulley cable Grasp handles and straddle the top of the ‘ldeboard facing the height adjustment co tum, Sit wth arms stetched infront of you raturally Keeping your back straight with your palms facing each other at shouide'- width distance, pull into your ribcage. Slowly Feluin to orginal postion. Repeat ‘Muscle Groups Exercise: Upper back Tapers, Bleps 42 Arm Pullove Hook arm pulley cable. Grasp handles and lay fon your ‘back with your head ot the top of the glideboard Stretch arms. over head. Bend knees ard put your feet on the Eotam of the l= oad Move ams in an arc over the diet Uunth they touch the thighs Slowly et arms 90. ack to. orginal Position. Repeat Rae head and shoulders wile puling to work more abdominals muse Groups ere Shoulder, Upper Back, meeps Upper Adominah, and chen 45 Squat: Unhook arm pulley cable. Attach wing accessory Postion als oy esired resistance level. Roll glideboard toward height adjustment column and stat the bottom ofthe gideboard Lay back. Place fect flat and slighty spaced on wing accesso- 1 Bend knees to 90" Then push against wing Until legs are straight. Repeat ‘Muscle Groups Exercised: ‘Quadtrceps, Buttocs, Calves WYO YINNIDIG/MILIVLSSTARTER/BEGINNER PROGRAM 47 Stretcher Unbook am pulley abl Grasp pulley handle Side the gldeboard and sit att Bottom” facing tr height adjustment co 46 Decline Abdominal Crunch: nook ar pu cable ‘Attach wing accessory. Start in the Squat pos tion (#5) on the gids boars Pace arm actoss your chest Lit your head and Shoulders off the gide- board crunching” the abdominal area. Your back should remain on the gideboard Lay back inthe original postion and repeat umn. Put your legs ¢ the glideboard. Kec your arms, legs_ ar back straight. Slow bend at the waist ar stretch forward. Hol the stretch fr atleast Seconds, Pull up (0 Fe Do not bend elbows. ¢ rat bounce Repeat Muscle Groups muscle Groupe Erect pork oper ond omer Hamatings, Lower ‘Abdominals ” Circuit TRAINING PROGRAM CHART* Please refer to page 4 under "Definition of Terms" for a complete understanding of Circuit Training. 5 3 é is} a é © & Fy 2 § ry g E B A FS Exercise# Description Time Goal Sets Tempo __ Rest Time a Rowing 2 minutes** 13 1 30 seconds 10 Surfer 2 minutes** 13 wa 30 seconds 8 Cardio Pull 2 minutes** 1-3 i 30 seconds 5 Squat 2 minutes** 13 Ta 30 seconds * Greut airing can be performed in any ord. **Toal workout Sime should 2d up to mii (See exeres on age 8 Cf 20 minutes to reach optimum conditioning. 5/00Circuit TRAINING PROGRAM #8 Cardio Pull: Hook arm pulley cable. Attach wing accessory. Postion at desired res tance level. Grasp han dies and stat the bot tom of the gideboard lay on back. and put your feet on the wing Sccessory Stretch ems 2 downward motion elbows bent Bend noes and push off wing accessory Perform bent Sim poe ans Muscle Groups Quadriceps, Caves, Sroulders Upper Beck as oper #5 squat Unhok arm pulley cable. Attach wing accessory Peston rails on desed resistance level. Rol Sideboard toward heght fcjustment column. Sit St the bottom of the Gldeboard. Lay back Pace fet flat and sight: Iy spaced on wing acces. Soy, Bend knees to 90" Push against the wang unt “your legs "are Straight Repeat Muscle Groups Prered (Quadriceps, Buttocks, 149 Rowing: Hook arm pulley cable. Attach wing accessory. Secure feet under top bar-of swing siting at top edge of gidebosrd Gas fardis and Keep ‘ams and legs straight Bend knees and bring your hands to your cin Move postion ck 0 origina and repeat Muscle Groups Ererced ates, Les. Mis ‘sdominay Lower Spd Upper Back Shouts 10 surfer: Hook am pulley cab Grasp hanes and plse your tts on the Shoeboard atthe tp. Roeel nght behind your fet tocng the eight auatment co Gn Bend.Yonvord Seg yo as Ra” your “hands Straght back ono the ul bck yout too a he same te Got your back ores, ie surfer padding Muscle Groups Exercise Lower and Upper 5/00 ‘a) a iS &) a 3 Bi = 5 By 9 9 fy ESee FS FI Se = E g id INTERMEDIATE MEN‘s AND Women’s Workout CHART = Exercise# Description Repetitions Sets Tempo _ Rest Time | 7 Leg Pull e 12-20 1-2 22 circuit 2 ‘Arm Pullover. 12-20 1-2 272 circuit 3 Butterflys 12-20 22 ‘circuit | o4 Seated Row 12-20 22 circuit 5 Squat 12:20 2 circuit 6 Decline Abdominal Crunch _ 12-20 2/2 circuit | 7 Stretcher 12-20 2/2 circuit | Additional Exercises i Seated Bench Press (for men) 12-20 mae ‘circuit 2 Hip Abductor (for women) 12-20 T2 a2 circuit 13 Seated Curl (for men) 12-20 1-2 2/2 circuit 14 Tricep Extension (for women) 12-20 1-2 2/2 circuit | 5 Twister (both men & women) 12:20 i2eee, circuit la Gi Hip and Thigh Extension (for women) 12-20 1-2 22, circuit 7 Pull Up (equres wing acceso) (both men & women) 12-20 iaiaae circuit | ‘See Page 4 under “Definition of Terms” for a complete understanding of Circuit Training — INTERMEDIATE EXERCISES FOR MEN AND WomeEN - 4 Leg Pull: Attach wing accessory Unhook arm pulley. Under top bar wath lege Straight and buttocks lide ul the glideooard toward you feet unt the gideboard et the glideboard Repeat. For added abdominal work it head {and shoulders as you p up, Do not rase back of of sideboard Muscle Groups Cates Hamstring Absdominals Hi and (2 Aem Pullover: Hook arm pulley cable, Grasp handles and lay fon your back with your head at the top Of the ghdeboard Stretch arms over head. Bend knees and put your feet on the tom of the glide board. Move arms in thghs,Slowy let arms (90. back to. original Position, Repeat. Rae head and shoulders wile puling to work more abcomina’s Shoulders Upper ack, Tcopn, Upper angiaee185 Squat: Unhook arm pulley cable. Attach wing accessory. Use desired resistance lve Rol gideboard toward height adjustment co tumn. Sit at bottom of gideboard. Lay back Place feet on wing accessory. Bend knees to 90°. Push until legs ae straight. Repeat. ‘Muscle Groups Exercised: Qusariceps, Buttocks, Calves INTERMEDIATE EXERCISES FOR Men AND VWWomeEN 48 Butterfly: Hook arm pulley cable. ‘Grasp handles and sit atthe top of the glide board facing away from the height adjustment column, Put feet on lise boare. Stretch azms behind "you with palms forward. Pull rms nan aren front you and level wth your chest. Keep back Straight. Siow) allow farms to stretch back behind you again Keep. arms. slightly bent Repeat ‘Muscle Groups Enero Front Shoulders Chest. Biceps 46 Decline Abdominal Crunch: Unhook ‘arm pulley cable. Attach wing accessory Start.n the Squat postion (85) on the glide bboatd. Place arms. on chest. Lift head) and shoulders off board crunching the abdominal fatea, Back should remain on the gideboard. lay back and repeat ‘Muscle Groups Exercised: Upper and Lower Abdominals 44 Seated Row: Hook arm pulley cable, Grasp_handles and straddle the top ofthe ‘ideboard facing the height adustment co: umn. Sit_with afms stretched in font of you naturally Keeping your back straight with your palms facing ach other at shoul derwth distance, pull nto your nb cage Sexy return to onginal postion. Repeat Muscle Groupe Erercled Upper Back Tropena, Biens {#7 Stretcher, Unhook arm pulley cable. Grasp pulley handles. Sit facing the height ‘adustment column with legs on glideboard Keep arms, legs and back straight. lowly bend ‘at the waist’ and stetch forward, D0 rot bounce, hold for 5 seconds and repeat. ‘muscle Groups Exercised: Hamstring Lower Backs ey s Ee FS F Py Ps a 2 RECOMMENDED FOR MEN INTERMEDIATE EXERCISES RECOMMENDED FOR MEN #11 Seated Bench Press: Hook arm pulley cable. Grasp handles. Sit at top of gideboar tac: ing away fom heght Put your legs on the ldeboard Bend Shows Hold hands, fide of chest. Push forward snd upaght sighty by extending Bris staight out 9 of you. Slowly to poston on ether Side of chest Repeat Muscle Groups ‘eeps, Abdominals 13 Seated Cure Hook arm pulley cable. Grasp_handles and straddle the top of the ‘ideboard facing the Fright adjustment col tm. Sit with arms stretched in front of you naturally. Keeping your back. staight wth your pals up, ‘bend elbow and bring hands into shoulders Then lower hands. 10 cecal ‘ating pos ‘usce Groups Erercve Shoulders, RECOMMENDED FOR WOMEN #12 Hip Abduction: Hook arm pulley cable. Grasp handles and sit at the top of the glide board, "facing "the height adjustment co tumn. Place your feet fon the pully cables just 10 the outside of pulleys, Press your feet futivard keeping your faims_relaxed and Straight. This should move the gidetoard Up. Slonly alow your feet to move. back toward the pulleys Repeat. ‘muscle Groups Exercised! ‘Outer Thighs, Hips, ‘utocke ee — RECOMMENDED FoR WomeEN 414 Ticep Extension: Hook arm pulley cable, Grasp handles. Lay on your back, facing Sway from the heght adjustment column, with feet on the gideboard, Bend bows so your hands are above your face Keeping ebow p05 tion stationary, push handles away trom chest Repeat Muscle Groups ‘cep Forearms115 Twister Hook arm pulley cable Grasp both handles and sit sideways on the gideboard. ‘Keep farms slightly bent and lose. to. the body Hands should be at waist level, Rotate st the waist toward the height adjustment co Using your oblique abdominal | muscles pull the handles. so Yourotate at the wast In the other drecton Causing the glide: board to move up the rails. Repeat. Switch to other se Muscle Groupe Lower Abdominals oper back Loner RECOMMENDED FOR MEN AND WomeEN (Nore exercise #17 REQUIRES THE WinG Accessory.) / INTERMEDIATE EXERCISES #77 Pull Up: Unhook arm pulley cable. Attach wing accessory. 7 INTERMEDIATE EXERCISES —— RECOMMENDED FOR MEN AND Women RECOMMENDED FoR WomeEN 16 Hip and Thigh Extension: Unhook arm pul- ley cable. Face away from the height adjustment column and knee! at the bottom of the gldeboard. Put your ands on the cross atthe bottom of the Total Gy 1000. Push gldeboard up ward using legs and hips. Shoulders and ams. should remain legs 30 knees are bent in kneeling postion Repeat, Musde Groups Everied ins, Thighs, Buttocks, ower Back shoulders ‘odominals Pull gideboard up so you can lay on your stomach while holding the wing accessory Top of gldeboard should be at shoul er height, Pull gideboard tl your hands touch your shoulders. Then lower yourself slowly untl your arms ae fully extend ed, Variations: Pais up slates the biceps. Pals down isolates the las, weer coats Upper Back, Shoulders, Biceps 5 8 By 5 FS 2 5 Fy BIx ADVANCED TRAINING PROGRAMS Men’s AND WomeEN’s ADVANCED TRAINING CHARTS: Days 1 AND 3 Exercise# Description Repetitions _ Sets Tempo Rest Time 18 Front Press (requires wing accessory) 8-15 1-3 2/3 45 seconds 3 Butterfly 8-15 1-3 2/3 45 seconds 1 Seated Press 8-15 1-3 2/3 45 seconds 19 Front Deltoid Raises 8-15 13 2/3 45 seconds 20 Side Deltoid Raises 8-15 1-3 2/3 45 seconds 21 Rear Deltoid Raises 8-15 1-3 2/3 45 seconds 13 Seated Curls 8-15 1-3 2/3 45 seconds ’ 22 Laying Curls 8-15 13, 2/3 45 seconds iN 23 Pulley Ab Crunch 8-15 1-3 2/3 45 seconds Sy | 15 Twister 8-15 1-3 2/3 45 seconds A | Be Eo ol) Tz eh Zale ZA LA aa A ms | DANEP ZU = Exercise# Description Repetitions Sets Tempo Rest Time in 4 Seated Row 8-15 13 2/3 45 seconds g 17 Pull Up (requires wing accessory) 8-15 133 23 45 seconds FY 2 ‘Arm Pullover e15 13 2 45 seconds 9 24 Seated High Pull 8-15 1-3 2/3 45 seconds 1 Leg Pull 8-15 1-3 23 45 seconds 25 ‘One Legged Squat 8-15 13 223 ‘45 seconds 26 Toe Raises 8-15 1-3 23 45 seconds 27 Lunges 8-15 1-3 2/3 45 seconds 12 Hip Abduction 8-15 1-3 2/3 45 seconds 28 Hamstring Stretch (requires leg pulley accessory) 8-15 1-3 2/3 45 seconds | & Inner Thigh Stretch (requires leg pulley accessory) 8-15 1-3 2/3 45 seconds 14 Tricep Extension 8-15 1-3 2/3 45 seconds | 30 Kneeling Kick Back 8-15 13 2B 45 seconds | 10 ‘Surfer 8-15 1-3 2/3 45 seconds 31 Side Bends 8-15 1-3 2/3 45 seconds 15, Twister, 8-15 13 2/3 45 secondsADVANCED MEN‘’s AND Women’s WorKouT- Days 1 AND 3-CHEST 418 Front Press: Unhook arm pulley ‘able. Attach wing accessory. Lay face ‘down on glideboard sa chest i at bottom, Grasp wing. accessory. palms down, and push until arms ate Tul extended Then Sowly lower until chest is even with palms Repeat Muscle Groups Exercised Shoulders Tceps, Chest 413 Butterfly: Hook arm pulley cable. Grasp handles and sit at the top of the gldeboard facing away from the height adjustment column, Stetch arms behind you wth palms orward, Pull arms in an arc to chest height in front of you. Keep arms slghty bent. Repeat. Muscle Groups Exercised: Front Shoulders Chese Biceps (Nove tHar exercise #78 REQUIRES THE Wine AccEssoRy.) 171 Seated Bench Press: Hook am pulley table. Grasp handes St oto of dhe Board facing away from height acusiment Column” Send elbows. Hold handles, palms Sow, on ether ide of chest. Push forard ard. upright sighy by eteraing os fepeat Muscle Groups Exerc: Chest srovlaers, Teeps Abdominals ADVANCED MEN’s AND Women’s WorKOUT: Days 1 AND 3-SHOULDERS 419 Front Deltoid Raises: Hook arm pul- ley cable. Grasp handles and st at the top of the gideboard facing away from the height adjustment column. Put arms straight at your side with palms back. Rate arms to shoulder level. Slowly lower arms to side, Repeat. Muscle Groups Exercised: Front Shoulders Chest arms £20 Side Deltoid Raises: Hook arm pulley ‘able. Grasp handles. straddle the top of the glideboard facing the height adhustment Column. Lay back so palms are at your side. Raise arms laterally in an arc unt level with shoulders Lower slowly, Repeat ‘muscle Groups Exercise Sie Shoulders, Trapezius, Aems #21 Rear Deltold Raises: Hook arm pulley ‘able, Grasp handles and hold the. glide board at the top. Keel night behind your hands. Stretching your azms out in front, pul handles to the side and back unt paral wth your shoulders. Slightly bend arms at loow. Repeat ‘Muscle Groups Exercised: pear Shouse, Wapertin, Trcepe= BS g 5S A A 9 = By 8 4 g S A i ADVANCED MIEN’s AND Women’s WorkouT- Lem ew a ee) 1713 Seated Curls Hook arm pulley cable Grasp handles and sttaddle the top of Exercised Biceps, Forearm 123 Pulley Ab Crunch: Hook arm pulley cable the top of the glide Luft your head and shoulders using your ‘wunk and abdomin muscles. Then yourself 10 the ong fal laying. postion Repeat Muscle Groupe poe and tomer #22 Laying Curls So your head bottom of the glide boatd, and. you Siowly lower hands ta” anginal poston Muscle Groupe Erercised 115 Twister Hook arm pulley cable th handles ideways. on Keep Grasp ‘arms slighty ent and lose t0. the body Hands should be at wast level Rotate 3 the waist toward the height adjustment column, Using your fblique abdominal muscles, pul the han es 50 you rotate at the waist inthe other rection, causing the glideboaid to move tp the rais. Repeat Switch to other side. Muscle Groupe Evers Lower Abdominals Upper Back LowerAbvanceD Men's AND WomeN‘’s WorRKOUT: Days 2 AND 4-BACK 44 Seated Row: ‘Hook arm pulley cable. Grasp. handles and straddle the top of the glideboard facing the height adjust: ment column. Sit wath axms stretches in front af you nat: tally Keeping your back straight ith your palms facing ach other at shou ‘er wth apart, pull into your ib cage Slowly return to ong inal postion. Repeat Mule Groups Exercised Upper Bock, Taperivs Biceps 12.Arm Pullover: Hook arm pulley cable. Grasp handles and lay fon your back with your ead at the top Of the glideboard Stetch aims over head. Bend knees and put your feet an the bottom of the glide: board! Move arms in an arc over the chest Unt they touch the thighs. Souy let arms 90 back to orignal postion. Repeat. Rae head. and shoulders while puling to work more abdominal, muscle Groupe Exercised Shoulders, Upper Back, Teens, Upper ‘Abdominals (Nore THAT EXERCISE #17 REQUIRES THE Wing ACCESSORY.) (497 Pull Up: Unhook arm pulley ‘able, Attach wing accessory Pull glideboard up so you can lay. on your Stomach while holding the wing. Top of glide board "should be at shoulder “height. Pull lideboard til your hhands touch your shou! ders. Then lower your self slowly until your arms are fly extended Varations: Palms up 0: lates the biceps. Palms down isolates the las, Muscle Groups exercise Upper Back, Shoulder, Biceps 828 Seated High Pull: Hook arm pulley cable. Grasp_handles and straddle the top of the gldeboard facing the height adjustment column. it th arms stretched in front of you naturally. Keeping your back. straight 8nd palms down, pull, the cables until the top of your wrists at your chin. Keep your elbows high, parle wth your shoulders. Slowiy let the glide board return 10 the slang poston, Repest. ‘Muscle Groups Brerasee Rear Shoulders, Tapezivs, BicepsADVANCED Men's AND WomeEN’s WorRKouT: Days 2 AND 4-LEGS #1 Leg Pal: Unhook arm pulley ‘able, Attach wing ‘accessory. Secure feet under top bar of wing accessory Ly on your Gack wth legs straight and but: 1otks near the top of the ldeboard. Point toes Pull the gideboard t0- ward your feet until the ‘bdeboard nearly reach your heels. Let the ‘bdeboard down slowly Repeat. For added abdominal work, ft head and shoulders a you pul up. Do not vase back off of glideboar Muscle Gro enced Calves Hamstring, ower and Upper ‘Abdominals his, Thighs and Buttocks Roll glideboard toward height adjustment col- lum and sit at the bot tom of the gideboard Ly back. Pace your toes on the wing accessory and let your heels drop. down below the bottom of the accessory Raise up on Your toes using your calf muscles, then let_your heels drop through so your feet ate flexed, aise up on your toes ‘again and repeat, Muscle Groupe Exercised ates, Ankles #25 One Leg Squat: Unhook arm pulley cable, Attach wing ‘accessory Poston rails on highest resistance level Rol Gideb0ard toward sup- ort column and sit at the bottom of the gide- board, Lay back. Perform the squat exercise (#5) fone leg at a time. The {tee leg extends over the top of the wing accesso- ry Repeat. Seth legs oF alternate legs between repetitions ‘muscle Groups xeric Thigh ips Calves Front Thighs 827 Lunges: Unhook arm pulley cable Place one foot on the floor net 19 the ceat crossbar of the Total Gym 1000. Place the other foot on. the Sideboard "about mid-way up the board, Push the ghde- board up the sncine Repeat, Switch legs The tunge differs from other - Total Gym 1000. exerases because the lower incline levels are more dificult than the steeper incline levels, Muscle Groups Exercised: Front Thighs Hips Burtocks MamstringsREQUIRE THE LEG PULLEY ACCESSORY) ADVANCED MEN’s AND Women’s WorkouT: Days 2 AND 4-LeGs (ADvimioNAL EXERCISES FOR WOMEN, NOTE THAT EXERCISE #28 AND #29 #12 Hip Abduction: Hook arm pulley ‘able. Grasp handles and sit atthe top of the lieboar, facing the height adjustment column, Place feet on cables outside of pl lays. res feet ut keeping arms relaxed and straight Repeat ‘Muscle Groups Exercised ‘Outer Thigh Hips, Buttocks 128 Hamstring Pull: Unhook arm pulley ‘able. Attach eg pulley accessory. Secure harness around fost. Lay on your Back and let your leg stretch upward toward heigh ‘agustment column, Keep your lg strand xed. Push leg down so ts par the glideboard, Repeat. Switch ‘accessory to other leg and repeat Muscle Groups Exercised Hmstrings, Buttocks, Lower Back 429 Inner Thigh Pull: Unhook arm pulley ‘able, Attach leg pulley accessory. Secure hhamess around foot. Lay on your side, bend elbow and support your head with hand. Let leg stretch upward, Push leg down so it par allel tothe gldeboard. Repeat Switch acces Sory to the other le, repeat. : ‘Muscle Groups Exercised Inner Thigh Hemsrings Hips 114 TWicep Extension: Hook arm pulley ‘able. Grasp handles, Lay on your back vit feet on the gldeboard, Bend elbows so hands are above the face. Keeping elbow postion stationary, push handles away from host. Repeat ‘Muscle Groups Exerced:Ticeps, Foreorms 830 Kneeling Kickbacks: Hook arm pulley cable, Grasp handles and hold the gle board at the top. Knee! ‘ight behind your hands “Bend forward keeping your elbows Stationary at your side. Extend the handles backwards. Repeat ‘Muscle Groups Exercised: Ticeps Ree Deltoids ® 410 Surters: Hook arm pulley cable. Grasp handles and Noid the gideboard atthe top Keel ght behind your ands. Bend forward stretching your arms out. Pull straght back Biong the ral and straighten up ike 3 sure ‘Muscle Groups Exercised Upper and Lower Back Shoulders TricepsCer ee ee ea eee! AbvanceD Men’s AND Women’s WorkouT: Days 2 AND 4-ABDOMINALS SPORTS SPECIFIC PROGRAMS TAREE These programs are designed to aide in training for sp your back with your Fad atthe top of the ldeboard. "Bend your knees and put Your feet on the gle board. Keeping your arms sf sath your hands at_your hips, bend atthe waist 10 fone side using your Sbique abdominal uses. Then bend to the other side Repeat movement ‘muscle Groups Exercise biiqves. side ‘odominal Lower ack fic sports, 5 Twister Hook arm pulley cable. Grasp both handles and st sideways. on he gideboard. Keep arms sightly bent and close to the body Hands should be at wast level, Rotate at the wast toward the height adjustment column, Using your fbique abdominal ‘muscles pull the han. des so you rotate at the wast inthe other direction, causing the glideboard to move up the als Repeat. Switch to other side’ of glide board ahd. repeat Muscle Groupe Exercise Upper Back Lower Bock Exercise# Description Page # Exercise# Description _Page # 7 Stretcher a a Stretcher 7 32 Twisting Squat 32 Twisting Squat* _20 10 Surfer i ae Wier Twister 15 15 Twister 2 ___ Arm Pullover 6 26 Toe Raises* i Leg Pull* 6 ‘Arm Pullover 6 4 Seated Row 6 eg Pull* 6 7 Pull-Ups* 16tias “SeatedRow 6 eat 13 Seated Curl W “Wing Accessory s needed to perform this exercise 5/00x BYE a 59g tik X VEY These programs are designed to aide in training for specific sports. mmm TENNIS RUNNING/WALKING am Description Page # Exercise#__ Description Page # Stretcher 7 7 Stretcher Z 2 ‘Arm Pullover 6 35 Groin Stretch 21 | 2 Twisting Squat 20 26 ‘Toe Raise 7 3 Butterfly 6 FE Lunges 7 EF] Tennis Backhand 20 10 Surfer 8 2 Laying Curls 15 25 ‘One Legged Squat 7 i Leg Pulls 6 2 ‘Arm Pullover 6 18 Front Press* 22 1 ____ Leg Pull 6 10 Surfer 8 3 Butterfly 6 34 Laying High Pull 20 *Wing Accessory is needed to perform this exercise 7 ADDITIONAL EXERCISES FOR SPORTS SPECIFIC PROGRAMS — 432 Twisting Squat: Unhook arm pulley #33 Tennis Backhand: Hook arm pulley #34 Laying High Pull: Hook arm pulley ‘able. "Attach wing accessor. ay st bot cable. Grosp onehandearusitsdevoyson cable. Grasp handles. Facing the eight tom of gldeboard wth fet plced fvmly onthe dideboard Cross handle in font of your adjustment column, lay On your back. Bend the wing accessory Bend Knees twisting 19 body Pal he cable aight acros the font legs ino a tucked positon Wath pais fing ane side. Staighten legs so the gideboord of you chest a poston direc lateral to down, pull hanes so they side poral wth Sides up the ral Bend knees again, twisting your body Keep wtst straight. Repeat. your body to your shoulders Then side them tothe ater side Repeat Back down: Repeat ‘Muscle Groups Exercised ‘muscle Groupe Exerc tor Beto Forarm: Biceps Latsand Back ‘Mle Group Eerie Thigh Cates ip Buttocks, Font Tihs Det Foreerm Biceps Latrand Back otis Mapenus Deeps 5100( SPorTs SPECIFIC EXERCISES _ — #35 GROIN STRETCH #36 HurDLE STRETCH : Tig 125 Groin Storch 5 my 136 Hurdle strotch Unhook arm pulley cable Unhook arm pulley cable. Facing the support Calum, grasp han- felaxed throughou Muscle Groups muscle Groups rere tamstings tomer Groin Hips, omivings D cca _ LeG PULLEY AND Foot HaRNess Rie ase ad The Leg Pulley and Foot Harness The aceon tal hooks ote #38 Leg Extension Secure harness around foot, Lay on your stomach and fold your arms in ron Straighten lag so that the gldeboard sides up the ais. Repeat the mo repetitions, Smith accessory t0 other leg. Repeat. Cross legs at ankle to work (serene Muscle Groups Exercied:‘Wine Accessory Front Press The Wing Accessory allows the pullun and chin up exercises to be simulated o work the farms, lat and back, The same accessory can be used forthe front press which works the Upper chest and tnceps ‘The Wing Accessory is also ideal for per- forming squats to work the hips, thighs ang calves. In adstion, the wing serves a8 3 ootholder for exercises such a5 the leg Bul———————e \ ADDITIONAL EXERCISES FoR THE TOTAL GYM® 1000} Begin using your Total Gym® 1000 with the exercises found in the front ofthis Exercise Booklet first to familiarize yourself with the product before attempting to perform these additional exercises Appimionat Exercises (eg Ma g z FS fs A {8 4 High Butterfly: Upper Chest Pullover Reach: Chest, Lats, Triceps ADDITIONAL _EXERCISES FOREARMS Wrist Curls: Forearms, Wrists (reverse wrists for Reverse Curls: Forearms, Biceps variation)ADDITIONAL EXERCISES SHOULDERS Lars-BACK ADDITIONAL EXER eh sy Press Behind Neck: Shoulders, Triceps Iron Cross: Lats, Shoulders, | Arms Tennis Serve: Shoulders, Arms, Lats — ‘Swimmer: Lats, Shoulders, Arms Cross Country Skier: Triceps, Shoulders \ Rear Deltoid Raise: Rear Shoulder, Triceps \_ Back Extension: Low Back ®ADDITIONAL EXERCISES PA ere AVA ES Incline Sit-up: Abs, Waist Crue ses \ Leg Raises: Lower Abs \ Rowing Variation: Upper anc Lower Body Rear Deltoid Unilateral | Shoulders, Back Reverse Hip & Thigh Extension: Abs, Buttock Pein es ~ ADDITIONAL EXERCISES ADDITIONAL EXERCISES RowinGc iy BACK AND SHOULDERS Inversion Stretch: BackeS ADDITIONAL EXERCISES | eal ira} Eiri LeGs-BuTTock Preacher Curls: Biceps, Forearms Side Squat: Hips, Thighs Biceps \ One Leg Side Squat: Hips, Thighs (Chin Up: Biceps, Lats, Shoulders