total gym 1000

E X E R C I S E B O O K L E T

e x e r c i s es y s t e m

TABLE OF CONTENTS

How To Use This Exercise Booklet .................................................................3Total Fitness With The Total Gym® 1000 (Helpful Hints) ........................3Definitions of Terms:

Fitness Circuit ......................................................................................................4Intensity: Level of Resistance ...........................................................................4Repetitions .........................................................................................................4Sets ......................................................................................................................4Tempo: Speed of Movement.............................................................................4Rest Period ..........................................................................................................4Frequency: Rate of Progression ........................................................................4

Three Different Exercise Movements:Bilateral Movement ...........................................................................................4Unilateral Movement.........................................................................................4Static Equilibrium - High Speed Movements ..................................................4

Exercise Resistance Chart ................................................................................5Programs:

Starter Program...............................................................................................5-7Beginner - basic fitness for men and women ..............................................6-7Circuit Training for men and women............................................................7-8Intermediate Men’s and Women’s ..............................................................9-12Advanced Men’s and Women’s - Body Building ......................................13-19

Sport Specific Programs:...........................................................................19-21Skiing.................................................................................................................19Golf ....................................................................................................................19Tennis............................................................................................................20Running/Walking..............................................................................................20

Accessories ...................................................................................................21-22Additional Exercises...................................................................................23-26Workout Progress Chart............................................................................27-29

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TOTAL FITNESS WITH

What is fitness? In general, fitness can be viewed as a mea-sure of body composition (fat vs. muscle), aerobicendurance, muscular strength and flexibility. It is also a stateof well-being that breeds confidence and poise. No matterwhat benefit you want – improved appearance, a higherlevel of fitness or just a fun exercise program – you’ll get itwith the Total Gym® 1000 Exercise System. Total Gym®1000 lets you exercise at your own pace, without the strainplaced on joints by traditional exercises. As you pull yourselfup and down the rails, you’re working against some per-centage of your body weight (see the body weight resis-tance chart on page 5). Increase or decrease the workloadby adjusting the height of the glideboard.

A Total Fitness Program is more than exercise and more thaneating right. It is a “fitness for life” plan that goes hand inhand with an overall healthy lifestyle. This includes regularcheck-ups and exercise, now and for the rest of your life.

Your total fitness program consists of three parts:

■ Aerobic exercise to burn fat and calories.■ Strength conditioning exercises to tone and shape your

muscles, increase your metabolic rate, and strengthenyour bones.

■ A diet that is safe, sensible and healthy.

Today, all fitness research recommends both aerobic exerciseand strength conditioning to achieve balanced fitness. Byimproving your aerobic fitness you will strengthen your heartand lungs, increase your stamina and endurance, and helpwith weight loss and weight maintenance. Strength condi-tioning adds lean muscle to your body, increasing yourbody’s fat-burning ability by increasing your metabolism. Inthis process, your body burns more calories, even while yourest. When you combine aerobic workouts with strengthconditioning, as you will with your Total Gym® 1000, youcan burn more fat and calories than with just aerobic exer-cise alone.

The Total Gym® 1000 workout will help with the first twoparts of your Total Fitness Program, but you need to makehealthy, low-fat eating a big priority as well.

Consult with your physician about an eating planthat’s right for you. Healthy eating habits and exercise willhelp you reach your desired weight and then stay there. Werecommend that you follow dietary guidelines approved bythe U.S. Department of Agriculture and the U.S. Departmentof Health and Human Services.

There are over 70 different exercises included in this guide.And they’re all explained in full detail. Some are performedwith the arm pulley cable hooked to the glideboard, othersdon’t require the use of the cable. If the arm pulley cablesare hooked, we recommend you always grasp the handlesbefore sitting or laying on the glideboard. This controls theglideboard and makes it easier to get into the correct position for each exercise. When you’re ready to get off theglideboard, maintain control of the handles until your feetare on the floor or until the glideboard rests at the bottomof the rails.

HOW TO USE THIS EXERCISEBOOKLET

Your body is probably thanking you already. It can hardlywait to feel those old muscles toning up. That’s becausethe Total Gym® 1000 Exercise System is a great way to getin shape and stay in shape. Use it as an exercise machineor team it up with other sports as a training machine. Itcan improve your tennis, racquetball, golf, skiing andswimming, 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 exercise program, consult your physician before starting a workout on the Total Gym® 1000.

We’ve developed various exercise programs which tone,firm, shape, strengthen and recondition your muscles.Choose the program that suits your fitness level or interest.If you are not a regular exerciser, we recommend you per-form the starter program for the first 2 weeks or until youfeel comfortable moving on to the Basic BeginnersProgram. Turn to your desired exercise program in thisbooklet. Now you’re ready to sculpt a new body.

After working out on the Total Gym® 1000, the first thingyou’ll notice is that you feel better. Not only while youexercise, but all the time. Next, you’ll observe your steadyclimb up the resistance levels. Every time you raise theglideboard, your body has increased in fitness.

Words like “level” and “repetition” are explained on thefollowing pages in easy to understand terms. Review theterms carefully in order to fully understand their usage inthe Exercise Program Charts.

HELPFUL HINTSWhen using any exercise equipment, basic safety precau-tions should always be observed, including the following:

• Do not operate any exercise equipment if it is not com-pletely assembled or has been damaged in any manner.

• All equipment should be set up and operated on solid,level surfaces only.

• All equipment including cables and pulleys should alwaysbe checked for wear before each use.

• Do not operate exercise equipment with long, loose hairor loose clothing.

• Care should be taken while getting on and off any exercise 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 bythe manufacturer may cause injuries.

THE TOTAL GYM®1000

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DEFINITION OF TERMSFitness Circuit: Comprehensive exercise requires the systematic training of all the body’s major muscle groups.Total body fitness is best achieved through CircuitTraining, a series of exercises performed repetitively in acertain sequence. After every exercise is finished and thecircuit is complete, repeat it as recommended on thecharts for each program.

Intensity: The intensity of an exercise is measured by the difficulty of pulling or pushing the glideboard up the rails. Intensity refers to how hard you work whenyou exercise. You control the intensity by the level ofresistance you select. For example, if your program callsfor 12-20 repetitions of an exercise, and you can only perform 8 repetitions, your resistance level is too high. If you can perform 21 repetitions, you should increasethe resistance to the next higher level.

Repetitions: Repetitions designate the number of timesan exercise is performed within one set. A range of repetitions is recommended so that you can perform exercises with precision and form. If you are not able to complete the recommended repetitions before losingform, you should reduce the resistance to allow 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 eachexercise with minimal soreness two days post exercise, you are ready to add a second set. Use this same guideline 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, performing the squat with a slow tempo (3 secondsup–concentric and 3 seconds down–eccentric) wouldexpose the muscles to approximately six seconds of work per repetition. The same exercise performed at a fast tempo (1 second up–concentric and 1 seconddown–eccentric) would provide two seconds work-perrepetition. Tempo is a critical component because theamount of time a muscle is under tension is a primarystimulus 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 indicates 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 period. 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, follow your program guidelines.

THREE EXERCISE MOVEMENTS

Bilateral Movement: This is the most common type of exercise movement.It occurs when both arms or both legs move togetherin the same direction. You will probably do most ofyour exercises this way.

Unilateral Movement:The unilateral movement is performed when one armor one leg remains stationary, while the other movesindependently. As shown, the right arm stays fixedwhile the left arm moves through the movement. Thisallows you to concentrate more intensely on isolatedbody parts.

Static Equilibrium:Both arms move simultaneously in opposite directionsduring static equilibrium. These exercises hold theglideboard in a stable position with no movement.This type of exercise allows you to concentrateintensely on toning the upper body and helps improveyour endurance and coordination.

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21°

18°

15°

12°

8°

3°

50 60 70 80 90 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250

% WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT. % WT.

48 25 44 26 42 30 42 33 41 37 40 40 40 44

24° 51 26 50 30 48 34 47 42 47 42 46 46 46 50

40 48 39 51 39 55 39 58 39 62 39 66 38 70 38 73 38 73 38 76 38 84 38 87 38 80 38 95

45 54 45 55 44 62 44 66 44 70 44 74 44 79 44 83 43 87 43 90 43 95 43 99 43 103 43 108

39 20 38 23 37 27 36 29 36 32 35 35 35 38 34 41 34 44 34 47 34 51 33 54 33 57 33 60 33 63 33 63 33 66 33 73 33 73 33 78 33 82

2732 16 32 19 31 22 30 24 30 27 29 29 29 32 29 34 27 37 28 40 28 42 28 45 28 47 28 50 27 53 27 53 27 55 60 27 63 27 64 27 69

26 13 25 15 25 17 24 20 24 21 24 24 24 26 23 28 23 30 23 32 23 34 23 36 22 38 22 40 22 42 22 42 22 44 22 48 22 50 22 53 22 55

18 8.8 17 10 16 12 16 13 16 14 16 16 16 17 15 18 15 20 15 21 15 23 15 24 15 26 15 27 15 28 15 28 15 30 15 32 15 34 15 35 15 37

5 3 6 4 6 4 6 5 6 5 6 6 6 6 6 7 6 8 6 8 6 9 6 9 6 10 6 10 6 11 6 11 6 11 6 12 6 13 6 13 6 14

LEVEL SLOPE°

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7

5

4

3

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STARTER PROGRAM CHART

BEGINNER PROGRAM CHART

Exercise# Description Repetitions Sets Tempo Rest Time

1 Leg Pull 15-25 1-2 slow 1:002 Arm Pullover 15-25 1-2 slow 1:00

Exercise# Description Repetitions Sets Tempo Rest Time1 Leg Pull 15-25 1-2 slow 1:002 Arm Pullover 15-25 1-2 slow 1:003 Butterflys 15-20 1-2 slow 1:004 Seated Row 15-20 1-2 slow 1:005 Squats 15-20 1-2 slow 1:006 Decline Abdominal Crunch 15-20 1-2 slow 1:007 Stretcher 15-20 1-2 slow 1:00

BODY WEIGHT (LBS.)

How it works: The Total Gym® 1000 uses a variable-angle incline plane to create exercise resistance by modifying the user’s body weight — the steeper the angle, themore resistance. Simply multiply the user’s body weight by the appropriate percentage indicated in the chart. The result of this calculation is the resis-tance (force) in pounds required to move the glideboard. When figuring exercises that incorporate the pulley cables, use 50% of the charted numbers.

Example: A 150 lb. person using Level 5 would be lifting 51 lbs. (150 x .34). If the pulley cables are used in the exercise, the person would be lifting 26 lbs. (150 x .17).

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 chart:

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#2 Arm Pullover:

Hook arm pulleycable.

Grasp handles and layon your back withyour head at the topof the glideboard.Stretch arms overhead. Bend knees andput your feet on thebottom of the glide-board. Move arms inan arc over the chestuntil they touch thethighs. Slowly letarms go back to original position.Repeat. Raise headand shoulders whilepulling to work moreabdominals.

Muscle GroupsExercised:

Shoulders, Upper Back,Triceps, UpperAbdominals, andChest.

STARTER/BEGINNER PROGRAMThe Starter Program should be used for at least two weeks for non-exercisers. Follow the chart on page 5 for exer-cise description. Then continue with the Beginners Program according to the Beginner Program Chart on the page5. Exercises #1 and #2 are the basic exercises that cover 80% of the major muscle groups.

#1 Leg Pull:

Unhook arm pulley cable. Attach wingaccessory.

Secure feet under topbar of wing. Lay on yourback with legs straightand buttocks near thetop of the glideboard.Point toes. Pull the glide-board toward your feetuntil the glideboardnearly reaches yourheels. Let the glideboarddown slowly. Repeat. Foradded abdominal work,lift head and shouldersas you pull up. Do notraise back off of glideboard.

Muscle Groups Exercised:

Calves, Hamstrings, Lowerand Upper Abdominals,Hips, Thighs and Buttocks

#3 Butterfly: Hook arm pulley cable.

Grasp handles and sit at the top of the glideboard facing away from the heightadjustment column. Stretch arms behind you with palms forward. Pull arms in an arcto chest height in front of you. Keep backstraight. Slowly allow arms to stretch backbehind you again. Arms should be slightlybent while performing this exercise. Repeat.

#4 Seated Row: Hook arm pulley cable.

Grasp handles and straddle the top of theglideboard facing the height adjustment column. Sit with arms stretched in front ofyou naturally. Keeping your back straightwith your palms facing each other at shoul-der-width distance, pull into your rib cage.Slowly return to original position. Repeat.

#5 Squat: Unhook arm pulley cable.Attach wing accessory

Position rails on desired resistance level. Rollglideboard toward height adjustment columnand sit at the bottom of the glideboard. Layback. Place feet flat and slightly spaced onwing accessory. Bend knees to 90°. Thenpush against wing until legs are straight.Repeat.

Muscle Groups Exercised:Front Shoulders, Chest, Biceps, Abdominals

Muscle Groups Exercised:Upper back, Trapezius, Biceps

Muscle Groups Exercised:Quadriceps, Buttocks, Calves

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#6 Decline AbdominalCrunch:

Unhook arm pulleycable.Attach wing accessory.

Start in the Squat position(#5) on the glideboard.

Place arm across yourchest. Lift your head andshoulders off the glide-board crunching theabdominal area. Yourback should remain onthe glideboard. Lay backin the original positionand repeat.

#7 Stretcher:

Unhook arm pulleycable.

Grasp pulley handles.Slide the glideboard upand sit at the bottomfacing the height adjustment column. Put your legs on theglideboard. Keep yourarms, legs and backstraight. Slowly bend at the waist and stretchforward. Hold the stretchfor at least 5 seconds.Pull up to rest. Do notbend elbows. Do notbounce Repeat.


Upper and LowerAbdominals


Hamstrings, LowerBack

CIRCUIT TRAINING PROGRAM CHART*Please refer to page 4 under “Definition of Terms” for a complete understanding of Circuit Training.

Exercise# Description Time Goal Sets Tempo Rest Time9 Rowing 2 minutes** 1-3 1/1 30 seconds10 Surfer 2 minutes** 1-3 1/1 30 seconds8 Cardio Pull 2 minutes** 1-3 1/1 30 seconds5 Squat 2 minutes** 1-3 1/1 30 seconds

*Circuit Training can be performed in any order.**Total workout time should add up to a minimum of 20 minutes to reach optimum conditioning.See exercises on page 8.

STARTER/BEGINNER PROGRAM

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#8 Cardio Pull:

Hook arm pulleycable.Attach wing accessory.

Position at desired resistance level. Grasphandles and sit at thebottom of the glide-board. Lay on back andput your feet on thewing accessory. Stretcharms over head. Movearms in a downwardmotion over your headwith elbows bent. Bendknees and push off wingaccessory. Perform bentarm pullover and squatsimultaneously.

#9 Rowing:

Hook arm pulleycable. Attach wing accessory.

Secure feet under topbar of wing sitting attop edge of glideboard.Grasp handles and keeparms and legs straight.Bend knees and bringyour hands to your chinin a rowing motion.

Move back to originalposition and repeat.


Quadriceps, Calves,Shoulders, UpperBack, Arms, Upperand Lower Body


Calves, Legs, Hips,Abdominals, Lowerand Upper Back,Shoulders

#5 Squat:Unhook arm pulleycable.Attach wing accessory

Position rails on desiredresistance level. Rollglideboard toward heightadjustment column. Sitat the bottom of theglideboard. Lay back.Place feet flat and slightly spaced on wingaccessory. Bend knees to90°. Push against thewing until your legs are

straight. Repeat.

#10 Surfer:


Grasp handles andplace your fists on theglideboard at the top.Kneel right behindyour fists facing theheight adjustment column. Bend forwardstretching your armsout in front of you.Pull your handsstraight back along the rail. Pull back yourtorso at the same timeuntil your back arches,like a surfer paddling.


Quadriceps, Buttocks,Calves


Lower and UpperBack, Shoulders

CIRCUIT TRAINING PROGRAM

CIRCUIT TRAINING PROGRAM

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Exercise# Description Repetitions Sets Tempo Rest Time1 Leg Pull 12-20 1-2 2/2 circuit2 Arm Pullover 12-20 1-2 2/2 circuit3 Butterflys 12-20 1-2 2/2 circuit4 Seated Row 12-20 1-2 2/2 circuit5 Squat 12-20 1-2 2/2 circuit6 Decline Abdominal Crunch 12-20 1-2 2/2 circuit7 Stretcher 12-20 1-2 2/2 circuit

Additional Exercises11 Seated Bench Press (for men) 12-20 1-2 2/2 circuit12 Hip Abductor (for women) 12-20 1-2 2/2 circuit13 Seated Curl (for men) 12-20 1-2 2/2 circuit14 Tricep Extension (for women) 12-20 1-2 2/2 circuit15 Twister (both men & women) 12-20 1-2 2/2 circuit16 Hip and Thigh Extension (for women) 12-20 1-2 2/2 circuit17 Pull Up (requires wing accessory) (both men & women) 12-20 1-2 2/2 circuitSee Page 4 under “Definition of Terms” for a complete understanding of Circuit Training.

INTERMEDIATE MEN’S AND WOMEN’S WORKOUT CHART

INTERMEDIATE EXERCISES FOR MEN AND WOMEN

#1 Leg Pull:

Attach wing accessory. Unhook arm pulleycable.

Secure feet under top barof wing accessory. Lay onyour back with legsstraight and buttocks nearthe top of the glideboard.Point toes. Pull the glideboard toward yourfeet until the glideboardnearly reaches your heels.Let the glideboard downslowly. Repeat. For addedabdominal work, lift headand shoulders as you pullup. Do not raise back offof glideboard.

#2 Arm Pullover:


Grasp handles and layon your back with yourhead at the top of theglideboard. Stretch armsover head. Bend kneesand put your feet onthe bottom of the glide-board. Move arms in anarc over the chest untilthey touch the thighs.Slowly let arms go backto original position.Repeat. Raise head andshoulders while pullingto work more abdominals.


Calves, Hamstrings,Lower and UpperAbdominals, Hips andThighs


Shoulders, UpperBack, Triceps, UpperAbdominals, Chestand Lats

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#3 Butterfly:

Hook arm pulley cable.

Grasp handles and sit atthe top of the glideboardfacing away from theheight adjustment column. Put feet onglideboard. Stretch armsbehind you with palmsforward. Pull arms in anarc in front of you andlevel with your chest.Keep back straight.Slowly allow arms tostretch back behind youagain. Keep arms slightlybent. Repeat.

#4 Seated Row:

Hook arm pulley cable.

Grasp handles and straddle the top of theglideboard facing theheight adjustment column. Sit with armsstretched in front of younaturally. Keeping yourback straight with yourpalms facing each otherat shoulder-width distance, pull into yourrib cage. Slowly return tooriginal position. Repeat.


Front Shoulders,Chest, Biceps


Upper Back,Trapezius, Biceps

#5 Squat: Unhook arm pulley cable.Attach wing accessory.

Use desired resistance level. Roll glideboardtoward height adjustment column. Sit at bot-tom of glideboard. Lay back. Place feet onwing accessory. Bend knees to 90°. Push until legs are straight. Repeat.


#6 Decline Abdominal Crunch: Unhookarm pulley cable. Attach wing accessory.

Start in the Squat position (#5) on the glideboard. Place arms on chest. Lift headand shoulders off board crunching theabdominal area. Back should remain on the glideboard. Lay back and repeat.

#7 Stretcher: Unhook arm pulley cable.

Grasp pulley handles. Sit facing the heightadjustment column with legs on glideboard.Keep arms, legs and back straight. Slowlybend at the waist and stretch forward. Do not bounce, hold for 5 seconds and repeat.

Muscle Groups Exercised:Quadriceps, Buttocks, Calves

Muscle Groups Exercised:Hamstrings, Lower Back

Muscle Groups Exercised:Upper and Lower Abdominals

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INTERMEDIATE EXERCISES

RECOMMENDED FOR MEN RECOMMENDED FOR WOMEN

#11 Seated Bench Press:


Grasp handles. Sit at top of glideboard facing away fromheight adjustmentcolumn. Put your legson the glideboard.Bend elbows. Holdhandles, palms down,on either side ofchest. Push forwardand upright slightlyby extending armsstraight out in frontof you. Slowly allowhands to return toposition on eitherside of chest. Repeat.

#12 Hip Abduction:


Grasp handles and sit at the top of theglideboard, facing theheight adjustmentcolumn. Place yourfeet on the pulleycables just to the outside of pulleys.Press your feet out-ward keeping yourarms relaxed andstraight. This shouldmove the glideboardup. Slowly allow yourfeet to move backtoward the pulleys.Repeat.


Chest, Shoulders,Triceps, Abdominals


Outer Thighs, Hips,Buttocks

#13 Seated Curls:


Grasp handles andstraddle the top of theglideboard facing theheight adjustment column. Sit with armsstretched in front ofyou naturally. Keepingyour back straight withyour palms up, bendelbow and bring handsinto shoulders. Thenlower hands to originalstarting position.Repeat.


RECOMMENDED FOR MEN RECOMMENDED FOR WOMEN

#14 TricepExtension:


Grasp handles. Layon your back, facingaway from the heightadjustment column,with feet on theglideboard. Bendelbows so your handsare above your face.Keeping elbow position stationary,push handles awayfrom chest. Repeat.


Biceps, Forearms,Shoulders


Triceps, Forearms

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#15 Twister:


Grasp both handlesand sit sideways on theglideboard. Keep armsslightly bent and closeto the body. Handsshould be at waistlevel. Rotate at thewaist toward theheight adjustment column.

Using your obliqueabdominal musclespull the handles so you rotate at the waistin the other direction,causing the glideboardto move up the rails.Repeat. Switch toother side.

#16 Hip andThigh Extension:

Unhook arm pulley cable.

Face away from theheight adjustmentcolumn and kneelat the bottom ofthe glideboard. Putyour hands on thecross bar at thebottom of the unit.

Push glideboard up-ward using legsand hips. Shouldersand arms shouldremain stationary.Lower legs so kneesare bent in kneelingposition. Repeat.


RECOMMENDED FOR MEN AND WOMEN RECOMMENDED FOR WOMEN


Lower Abdominals,Upper Back, LowerBack


Hips, Thighs, Buttocks,Lower Back, Shoulders,Abdominals

(NOTE EXERCISE #17 REQUIRES THE WING ACCESSORY.)


RECOMMENDED FOR MEN AND WOMEN

#17 Pull Up:

Unhook arm pulley cable. Attach wing accessory.

Pull glideboard up so you can lay on your stomach while holding the wing accessory. Top of glideboard should be atshoulder height. Pull glideboard till your hands touch your shoulders. Then lower yourself slowly until your arms are fullyextended. Variations: Palms up isolates the biceps. Palms down isolates the lats.

Muscle Groups Exercised:

Upper Back, Shoulders, Biceps

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ADVANCED TRAINING PROGRAMS

SPORT SPECIFIC PROGRAMS

MEN’S AND WOMEN’S ADVANCED TRAINING CHARTS:DAYS 1 AND 3Exercise# Description Repetitions Sets Tempo Rest Time18 Front Press (requires wing accessory) 8-15 1-3 2/3 45 seconds3 Butterfly 8-15 1-3 2/3 45 seconds11 Seated Press 8-15 1-3 2/3 45 seconds19 Front Deltoid Raises 8-15 1-3 2/3 45 seconds20 Side Deltoid Raises 8-15 1-3 2/3 45 seconds21 Rear Deltoid Raises 8-15 1-3 2/3 45 seconds13 Seated Curls 8-15 1-3 2/3 45 seconds22 Laying Curls 8-15 1-3 2/3 45 seconds23 Pulley Ab Crunch 8-15 1-3 2/3 45 seconds15 Twister 8-15 1-3 2/3 45 seconds

MEN’S AND WOMEN’S ADVANCED TRAINING CHARTS:DAYS 2 AND 4Exercise# Description Repetitions Sets Tempo Rest Time4 Seated Row 8-15 1-3 2/3 45 seconds17 Pull Up (requires wing accessory) 8-15 1-3 2/3 45 seconds2 Arm Pullover 8-15 1-3 2/3 45 seconds24 Seated High Pull 8-15 1-3 2/3 45 seconds1 Leg Pull 8-15 1-3 2/3 45 seconds25 One Legged Squat 8-15 1-3 2/3 45 seconds26 Toe Raises 8-15 1-3 2/3 45 seconds27 Lunges 8-15 1-3 2/3 45 seconds12 Hip Abduction 8-15 1-3 2/3 45 seconds28 Hamstring Stretch (requires leg pulley accessory) 8-15 1-3 2/3 45 seconds29 Inner Thigh Stretch (requires leg pulley accessory) 8-15 1-3 2/3 45 seconds14 Tricep Extension 8-15 1-3 2/3 45 seconds30 Kneeling Kick Back 8-15 1-3 2/3 45 seconds10 Surfer 8-15 1-3 2/3 45 seconds31 Side Bends 8-15 1-3 2/3 45 seconds15 Twister 8-15 1-3 2/3 45 seconds

ADVANCED MEN’S AND WOMEN’S WORKOUT: DAYS 1 AND 3-CHEST (NOTE THAT EXERCISE #18 REQUIRES THE WING ACCESSORY.)

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#18 Front Press: Unhook arm pulleycable. Attach wing accessory. Lay facedown on glideboard so chest is at bottom.Grasp wing accessory, palms down, andpush until arms are fully extended. Thenslowly lower until chest is even with palms.Repeat.

#3 Butterfly: Hook arm pulley cable.Grasp handles and sit at the top of the glideboard facing away from the heightadjustment column. Stretch arms behind you with palms forward. Pull arms in an arc to chest height in front of you. Keep arms slightly bent. Repeat.

#11 Seated Bench Press: Hook arm pulley cable. Grasp handles. Sit at top of glideboard facing away from height adjustment column. Bend elbows. Holdhandles, palms down, on either side ofchest. Push forward and upright slightly by extending arms. Repeat.

Muscle Groups Exercised:Shoulders, Triceps, Chest

Muscle Groups Exercised: Chest, Shoulders, Triceps, Abdominals

Muscle Groups Exercised:Front Shoulders, Chest, Biceps

ADVANCED MEN’S AND WOMEN’S WORKOUT:DAYS 1 AND 3-SHOULDERS

#19 Front Deltoid Raises: Hook armpulley cable. Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Putarms straight at your side with palms back.Raise arms to shoulder level. Slowly lowerarms to side. Repeat.

#20 Side Deltoid Raises: Hook arm pulley cable. Grasp handles. Straddle thetop of the glideboard facing the heightadjustment column. Lay back so palms areat your side. Raise arms laterally in an arcuntil level with shoulders. Lower slowly.Repeat.

#21 Rear Deltoid Raises: Hook arm pulley cable. Grasp handles and hold theglideboard at the top. Kneel right behindyour hands. Stretching your arms out infront, pull handles to the side and back until parallel with your shoulders. Slightlybend arms at elbow. Repeat.

Muscle Groups Exercised:Front Shoulders, Chest, Arms

Muscle Groups Exercised:Side Shoulders, Trapezius, Arms

Muscle Groups Exercised:Rear Shoulders, Trapezius, Triceps

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ADVANCED MEN’S AND WOMEN’S WORKOUT: DAYS 1 AND 3-BICEPS

#13 Seated Curls:


Grasp handles andstraddle the top ofthe glideboard facingthe height adjustmentcolumn. Sit with armsstretched in front ofyou naturally. Keepingyour back straightwith your palms up,bend elbow and bringhands into shoulders.Then lower hands tooriginal starting posi-tion. Repeat.

#22 Laying Curls:


Grasp handles andstraddle the top of theglideboard facing theheight adjustment column. Sit down andlay back so your headis at the bottom of theglideboard, and yourhands are at your side.Bend elbows and pullhands, palms facingupward, to your shoulders. Slowlylower hands tooriginal position.Repeat.Muscle Groups

Exercised:

Biceps, Forearms,Shoulders


Biceps

ADVANCED MEN’S AND WOMEN’S WORKOUT: DAYS 1 AND 3-ABDOMINALS

#23 Pulley AbCrunch:


Grasp handles andpull glideboard up. Sitso your head is at thetop of the glideboardwhen you lay back.Put your feet on the bottom of the glide-board. Hold handleswith elbows bent andpalms down at yourchest. Lift your headand shoulders usingyour trunk andabdominal muscles.Then lower yourself tothe original layingposition. Repeat.

#15 Twister:


Grasp both handlesand sit sideways onthe glideboard. Keeparms slightly bent andclose to the body.Hands should be atwaist level. Rotate atthe waist toward theheight adjustment column. Using youroblique abdominalmuscles, pull the handles so you rotateat the waist in theother direction, causing the glideboardto move up the rails.Repeat. Switch toother side.


Upper and LowerAbdominals



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ADVANCED MEN’S AND WOMEN’S WORKOUT: DAYS 2 AND 4-BACK (NOTE THAT EXERCISE #17 REQUIRES THE WING ACCESSORY.)

#4 Seated Row:


Grasp handles andstraddle the top ofthe glideboard facingthe height adjustmentcolumn. Sit with armsstretched in front ofyou naturally. Keepingyour back straightwith your palms facing each other atshoulder width apart,pull into your ribcage. Slowly return tooriginal position.Repeat.

#17 Pull Up:

Unhook arm pulleycable. Attach wingaccessory

Pull glideboard up soyou can lay on yourstomach while holdingthe wing. Top of glide-board should be atshoulder height. Pullglideboard until yourhands touch yourshoulders. Then loweryourself slowly untilyour arms are fullyextended. Variations:Palms up isolates thebiceps. Palms down isolates the lats.


Upper Back, Trapezius, Biceps


Upper Back,Shoulders, Biceps

#2 Arm Pullover:


Grasp handles and layon your back with yourhead at the top of theglideboard. Stretcharms over head. Bendknees and put yourfeet on the bottom ofthe glideboard. Movearms in an arc over thechest until they touchthe thighs. Slowly letarms go back to original position.Repeat. Raise head andshoulders while pullingto work more abdominals.

#24 Seated High Pull:


Grasp handles andstraddle the top of the glideboard facingthe height adjustmentcolumn. Sit with armsstretched in front ofyou naturally. Keepingyour back straight andpalms down, pull thecables until the top ofyour wrist is at yourchin. Keep your elbowshigh, parallel with yourshoulders. Slowly letthe glideboard returnto the starting position.Repeat.


Shoulders, UpperBack, Triceps, UpperAbdominals


Rear Shoulders,Trapezius, Biceps

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ADVANCED MEN’S AND WOMEN’S WORKOUT: DAYS 2 AND 4-LEGS

#1 Leg Pull:

Unhook arm pulleycable. Attach wingaccessory.

Secure feet under topbar of wing accessory.Lay on your back withlegs straight and buttocks near the top of the glideboard. Pointtoes. Pull the glideboardtoward your feet untilthe glideboard nearlyreaches your heels. Letthe glideboard downslowly. Repeat. Foradded abdominal work,lift head and shouldersas you pull up. Do notraise back off of glideboard.

#25 One Leg Squat:


Position rails on highestresistance level. Rollglideboard toward support column and sitat the bottom of theglideboard. Lay back.Perform the squat exercise (#5) one leg at a time. The free legextends over the top ofthe wing accessory.Repeat. Switch legs oralternate legs betweenrepetitions.


Calves, Hamstrings,Lower and UpperAbdominals, Hips,Thighs and Buttocks


Thigh, Hips, Calves,Front Thighs

#26 Toe Raises:


Roll glideboard towardheight adjustment column and sit at thebottom of the glide-board. Lay back.

Place your toes on thewing accessory and letyour heels drop downbelow the bottom of theaccessory. Raise up onyour toes using your calfmuscles, then let yourheels drop through soyour feet are flexed.Raise up on your toesagain and repeat.

#27 Lunges:


Place one foot on thefloor next to the rearcrossbar of the unit.Place the other foot onthe glideboard aboutmid-way up the board.Push the glideboard upthe incline. Repeat. Switch legs.

The Lunge differs fromother Total Gym® 1000exercises because thelower incline levels aremore difficult than thesteeper incline levels.


Calves, Ankles


Front Thighs, Hips,Buttocks, Hamstrings

18

ADVANCED MEN’S AND WOMEN’S WORKOUT:DAYS 2 AND 4-LEGS (ADDITIONAL EXERCISES FOR WOMEN. NOTE THAT EXERCISE #28 AND #29

#12 Hip Abduction: Hook arm pulleycable. Grasp handles and sit at the top of the glideboard, facing the height adjustment column. Place feet on cablesoutside of pulleys. Press feet out keepingarms relaxed and straight. Repeat.

#28 Hamstring Pull: Unhook arm pulleycable. Attach leg pulley accessory. Secureharness around foot. Lay on your back andlet your leg stretch upward toward heightadjustment column. Keep your leg straightand foot flexed. Push leg down so it is parallel to the glideboard. Repeat. Switchaccessory to other leg and repeat.

#29 Inner Thigh Pull: Unhook arm pulleycable. Attach leg pulley accessory. Secureharness around foot. Lay on your side, bendelbow and support your head with hand. Letleg stretch upward. Push leg down so it isparallel to the glideboard. Repeat. Switchaccessory to the other leg, repeat.Muscle Groups Exercised:

Outer Thigh, Hips, ButtocksMuscle Groups Exercised:Hamstrings, Buttocks, Lower Back

Muscle Groups Exercised:Inner Thigh, Hamstrings, Hips

ADVANCED MEN’S AND WOMEN’S WORKOUT: DAYS 2 AND 4-TRICEPS

#30 Kneeling Kickbacks: Hook arm pulley cable. Grasp handles and hold theglideboard at the top. Kneel right behindyour hands. Bend forward keeping yourelbows stationary at your side. Extend thehandles backwards. Repeat.

#14 Tricep Extension: Hook arm pulleycable. Grasp handles. Lay on your backwith feet on the glideboard. Bend elbows so hands are above the face. Keeping elbowposition stationary, push handles away fromchest. Repeat

#10 Surfers: Hook arm pulley cable.Grasp handles and hold the glideboard at the top. Kneel right behind your hands.Bend forward stretching your arms out. Pullstraight back along the rail and straightenup like a surfer paddling.

Muscle Groups Exercised: Triceps, Forearms Muscle Groups Exercised: Triceps, Rear Deltoids Muscle Groups Exercised:Upper and Lower Back, Shoulders, Triceps

REQUIRE THE LEG PULLEY ACCESSORY)

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ADVANCED MEN’S AND WOMEN’S WORKOUT: DAYS 2 AND 4-ABDOMINALS

#31 Side Bends


Grasp handles andpull the glideboardup so you can lay onyour back with yourhead at the top ofthe glideboard. Bendyour knees and putyour feet on theglideboard. Keepingyour arms stiff withyour hands at yourhips, bend at thewaist to one sideusing your obliqueabdominal muscles.Then bend to theother side. Repeatmovement.

#15 Twister


Grasp both handles and sit sideways on theglideboard. Keep armsslightly bent and closeto the body. Handsshould be at waist level. Rotate at thewaist toward the height adjustment column. Using youroblique abdominal muscles pull the han-dles so you rotate atthe waist in the other direction, causing the glideboard to moveup the rails. Repeat.Switch to other side ofglideboard and repeatexercises.


Obliques, SideAbdominals, LowerBack



Exercise# Description Page # Exercise# Description Page #7 Stretcher 7 7 Stretcher 732 Twisting Squat 20 32 Twisting Squat* 2010 Surfer 8 15 Twister 1515 Twister 15 2 Arm Pullover 626 Toe Raises* 17 1 Leg Pull* 62 Arm Pullover 6 4 Seated Row 61 Leg Pull* 6 17 Pull-Ups* 164 Seated Row 613 Seated Curl 15*Wing Accessory is needed to perform this exercise.

SPORTS SPECIFIC PROGRAMSThese programs are designed to aide in training for specific sports.

SKIING GOLF

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Exercise# Description Page # Exercise# Description Page #7 Stretcher 7 7 Stretcher 72 Arm Pullover 6 35 Groin Stretch 2132 Twisting Squat 20 26 Toe Raise 173 Butterfly 6 27 Lunges 1733 Tennis Backhand 20 10 Surfer 822 Laying Curls 15 25 One Legged Squat 171 Leg Pulls 6 2 Arm Pullover 618 Front Press* 22 1 Leg Pull 610 Surfer 8 3 Butterfly 634 Laying High Pull 20*Wing Accessory is needed to perform this exercise.

ADDITIONAL EXERCISES FOR SPORTS SPECIFIC PROGRAMS

#32 Twisting Squat: Unhook arm pulleycable. Attach wing accessory.

Lay at bottom of glideboard with feet placedfirmly on the wing accessory. Bend kneestwisting to one side. Straighten legs so the glideboard slides up the rail. Bend kneesagain, twisting to the other side. Repeat

#33 Tennis Backhand: Hook arm pulleycable.

Grasp one handle and sit sideways on theglideboard (feet may also be extended fromglideboard). Cross handle in front of yourbody. Pull the cable straight across the frontof your chest to a position directly lateral toyour body. Keep wrist straight. Repeat.

#34 Laying High Pull: Hook arm pulleycable.

Grasp handles. Facing the height adjustmentcolumn, lay on your back. Bend legs into atucked position. With palms facing down,pull handles so they slide parallel with yourbody to your shoulders. Then slide themback down. Repeat.

Muscle Groups Exercised:Thighs, Calves, Hips, Buttocks, Front Thighs

Muscle Groups Exercised:Rear Deltoid, Forearm, Biceps, Lats and Back

Muscle Groups Exercised:Shoulders, Trapezius, Biceps

SPORTS SPECIFIC PROGRAMSThese programs are designed to aide in training for specific sports.

TENNIS RUNNING/WALKING

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SPORTS SPECIFIC EXERCISES

#35 GROIN STRETCH #36 HURDLE STRETCH#35 Groin Stretch


Facing the support column, grasp handlesand sit at the bottomedge of the glideboard.Pull the bottom of bothfeet, heel to heel, intothe groin. With your backstraight, stretch forward.Hold, then relax andrepeat. Your arms shouldremain relaxed through-out this exercise so theglideboard gently slidesdown the rails when youstretch forward. Do notbounce.

#36 Hurdle Stretch


Facing the supportcolumn, grasp handles and sit at the bottom edge ofthe glideboard. Placeboth legs straightahead on the glideboard. Pull oneleg into the groin.With your backstraight, stretch forward. Hold, thenrelax and repeat.Switch legs. Yourarms should remainrelaxed throughoutthis exercise.


Groin, Hips,Hamstrings


Hamstrings, LowerBack

ACCESSORIES

LEG PULLEY AND FOOT HARNESS

The Leg Pulley and Foot Harness accessory is used to access the hip and thigh musculature for added inch loss ormore flexibility. Exercises performed with this accessory are excellent for the buttocks,thighs and the hamstrings.

The accessory itself hooks to the undersideof the top edge of the glideboard and to thetop of the support column. The harness slipsaround the foot and tightens.

#38 Leg Extension

Secure harness around foot. Lay on your stomach and fold your arms in front. Bend leg to 90°.Straighten leg so that the glideboard slides up the rails. Repeat the movement to accomplishyour repetitions. Switch accessory to other leg. Repeat. Cross legs at ankle to work both legs atthe same time.

Muscle Groups Exercised:Front Thighs

ACCESSORIES CONTINUED…

WING ACCESSORY

The Wing Accessory allows the pullup andchin up exercises to be simulated to workthe arms, lats and back. The same accessorycan be used for the front press which worksthe upper chest and triceps.

The Wing Accessory is also ideal for performing squats to work the hips, thighsand calves. In addition, the wing serves as afootholder for exercises such as the leg pull.

Pull up

Front Press

Squat

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ADDITIONAL EXERCISESFOREARMS

ADDITIONAL EXERCISESCHEST

Dips: Chest, Shoulders, Triceps

High Butterfly: Upper Chest

Low Butterfly: Lower Chest/Bust-line

Pullover Reach: Chest, Lats, Triceps

Wrist Curls: Forearms, Wrists (reverse wrists forvariation)

Reverse Curls: Forearms, Biceps

ADDITIONAL EXERCISES FOR THE TOTAL GYM® 1000Begin using your Total Gym® 1000 with the exercises found in the front of this Exercise Booklet firstto familiarize yourself with the product before attempting to perform these additional exercises.

23

Shoulders

ADDITIONAL EXERCISESLATS-BACK

ADDITIONAL EXERCISESSHOULDERS

Press Behind Neck: Shoulders, Triceps

Tennis Serve: Shoulders, Arms, Lats Swimmer: Lats, Shoulders, Arms

Long Pull: Lats, Shoulders, Triceps

Lat Pull-in: Lats, Shoulders, Biceps

Cross Country Skier: Triceps, Shoulders

Rear Deltoid Raise: Rear Shoulder, Triceps

Shrugs: Traps

Iron Cross: Lats, Shoulders, Arms

Back Extension: Low Back

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ShouldersADDITIONAL EXERCISESBACK AND SHOULDERS

ADDITIONAL EXERCISESABDOMINALS

Reverse Decline Sit-up: Abs, Waist

Incline Sit-up: Abs, Waist Decline Leg Raises: Lower Abs

Abdominal Push: Upper Abs Reverse Hip & Thigh Extension: Abs, Buttock

Leg Raises: Lower Abs

Leg Pull Sit-Up: Abs, Legs

Rear Deltoid UnilateralShoulders, Back

Inversion Stretch: Back

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ADDITIONAL EXERCISESROWING

Rowing Variation: Upper and Lower Body

Shoulders

ADDITIONAL EXERCISES

LEGS-BUTTOCKShoulders

ADDITIONAL EXERCISES

BICEPS

Side Squat: Hips, Thighs

One Leg Side Squat: Hips, Thighs

Preacher Curls: Biceps, Forearms

Peak Concentration Curls: Biceps

Chin Up: Biceps, Lats, Shoulders

26

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©1998, ©1999, ©2000, ©2001, ©2003 Fitness Quest® Inc. All rights reserved. Made in China.©1998, ©1999, ©2000, ©2001, ©2003 Total Gym Fitness, LLC. All rights reserved. Total Gym® is a registered trademark. U.S. Patents #D 405,132, #5,967,955; ROC Patents #ND-060792; PRC Patent #ZL 97 2 28552.0. No part of this booklet may be reproduced or utilized in any form, by any means, electronic, mechanical or otherwise, without the express written consent of the copyright holder.Rev. 4/11/03

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