Are you a beginner looking to start your fitness journey with a Total Gym machine? Total Gym is a versatile piece of equipment that can be used for a full-body workout. However, figuring out where to start can be overwhelming. In this guide, we'll walk you through a beginner workout plan for Total Gym to help you achieve your fitness goals.
Starting a new workout routine can be challenging, especially if you're not sure where to begin. You may feel intimidated by the Total Gym machine or unsure of how to use it properly. It's common to feel these pain points as a beginner, but with the right guidance, you can overcome them.
The target of this beginner workout plan for Total Gym is to provide you with a structured routine that will help you build strength and endurance over time. We'll cover the basics of the Total Gym machine and provide you with a step-by-step guide to performing essential exercises.
In this article, we'll cover the following topics related to beginner workout plan for Total Gym:
What is Total Gym?
Total Gym is a home gym equipment that uses your body weight as resistance. It's a versatile machine that allows you to perform a variety of exercises, including strength training, cardio, and stretching. Total Gym is an excellent option for those who want to exercise at home without investing in expensive equipment.
When I started using Total Gym, I was amazed at how many exercises I could perform on a single machine. I was able to work on my upper body, lower body, and core muscles all in one workout. Plus, the machine is compact and easy to store, making it perfect for small spaces.
Beginner Workout Plan for Total Gym: Upper Body
For the upper body, we'll focus on exercises that target the chest, back, and arms. Here are three exercises to get you started:
1. Chest Press
Begin by lying on the Total Gym board facing up, with your knees bent and feet flat on the board. Grip the handles with your palms facing down and lift them up until your arms are fully extended. Slowly lower the handles back down to your chest.
Perform 3 sets of 12 reps.
2. Pull-Ups
To perform pull-ups on the Total Gym, you'll need to attach the pull-up bar accessory. Stand facing the machine and grip the bar with your palms facing away from you. Pull yourself up until your chin is above the bar, then slowly lower yourself back down.
Perform 3 sets of 10 reps.
3. Tricep Extensions
Begin by sitting on the Total Gym board facing away from the machine, with your legs extended in front of you. Grip the handles with your palms facing down and extend your arms up above your head. Slowly lower the handles back down behind your head.
Perform 3 sets of 12 reps.
Beginner Workout Plan for Total Gym: Lower Body
For the lower body, we'll focus on exercises that target the legs and glutes. Here are three exercises to get you started:
1. Squats
Begin by standing on the Total Gym board facing the machine, with your feet shoulder-width apart. Hold onto the handles with your palms facing down and lower your body down into a squat position. Push back up to standing.
Perform 3 sets of 12 reps.
2. Leg Curls
Lie face down on the Total Gym board with your legs extended. Grip the handles with your palms facing down and lift your legs up until they're at a 90-degree angle with the board. Slowly lower your legs back down.
Perform 3 sets of 12 reps.
3. Lunges
Begin by standing on the Total Gym board facing the machine, with one foot in front of the other. Hold onto the handles with your palms facing down and lower your body down into a lunge position. Push back up to standing and switch legs.
Perform 3 sets of 10 reps on each leg.
Beginner Workout Plan for Total Gym: Core
For the core, we'll focus on exercises that target the abs and obliques. Here are three exercises to get you started:
1. Sit-Ups
Begin by lying on the Total Gym board facing up, with your knees bent and feet flat on the board. Cross your arms over your chest and lift your upper body up towards your knees. Slowly lower your upper body back down.
Perform 3 sets of 15 reps.
2. Russian Twists
Sit on the Total Gym board with your legs extended in front of you. Hold onto the handles with your palms facing down and lean back slightly. Twist your torso to the right, then to the left.
Perform 3 sets of 20 reps (10 on each side).
3. Plank
Begin by lying face down on the Total Gym board, with your elbows on the board and your hands clasped together. Lift your body up into a plank position and hold for 30 seconds.
Perform 3 sets of 30-second holds.
Question and Answer
Q: How often should I use Total Gym?
A: As a beginner, it's best to start by using Total Gym 2-3 times per week. Over time, you can gradually increase the frequency and intensity of your workouts.
Q: Can I lose weight with Total Gym?
A: Yes, Total Gym is an effective tool for weight loss when used in conjunction with a healthy diet and regular exercise routine.
Q: Do I need any additional equipment to use Total Gym?
A: Total Gym comes with all the necessary equipment for a full-body workout. However, you may choose to purchase additional accessories to enhance your workout experience.
Q: Is Total Gym suitable for older adults?
A: Yes, Total Gym is a low-impact exercise option that is suitable for older adults. Always consult with your doctor before starting a new exercise routine.
Conclusion of Beginner Workout Plan for Total Gym
Starting a new workout routine can be challenging, but with the right guidance, you can achieve your fitness goals. By following this beginner workout plan for Total Gym, you'll be on your way to building strength and endurance in no time. Remember to start slow and gradually increase the intensity of your workouts over time. With consistency and dedication, you can achieve your fitness goals with Total Gym.
