Total Gym 1000 Owner's Manual
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Total Gym 1000 Owner's Manual

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

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  • Page 1 e x e r c i s e s y s t e m E X E R C I S E B O O K L E T...

  • Page 2: Table Of Contents

    ABLE OF ONTENTS How To Use This Exercise Booklet ..............3 Total Fitness With The Total Gym® 1000 (Helpful Hints) ......3 Definitions of Terms: Fitness Circuit ......................4 Intensity: Level of Resistance ................4 Repetitions ......................4 Sets ........................4 Tempo: Speed of Movement................4 Rest Period ......................4 Frequency: Rate of Progression ................4 Three Different Exercise Movements: Bilateral Movement ...................4...

  • Page 3: How To Use This Exercise Booklet

    XERCISE OTAL ITNESS 1000 OTAL OOKLET ® What is fitness? In general, fitness can be viewed as a mea- Your body is probably thanking you already. It can hardly sure of body composition (fat vs. muscle), aerobic wait to feel those old muscles toning up. That’s because endurance, muscular strength and flexibility.

  • Page 4: Definitions Of Terms

    EFINITION OF ERMS HREE XERCISE OVEMENTS Fitness Circuit: Comprehensive exercise requires the systematic 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.

  • Page 5: Exercise Resistance Chart

    ® 1000 E OTAL XERCISE ESISTANCE HART When you need to know how much resistance the Total Gym® 1000 creates at a particular level, use the following chart: EIGHT LEVEL SLOPE° 24° 51 43 103 43 108 21° 18° 15° 12°...

  • Page 6: Starter /Beginner Program

    TARTER EGINNER ROGRAM The 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 page 5.

  • Page 7: Circuit Training For Men And Women

    TARTER EGINNER ROGRAM #7 Stretcher: #6 Decline Abdominal Crunch: Unhook arm pulley cable. Unhook arm pulley cable. Grasp pulley handles. Attach wing accessory. Slide the glideboard up and sit at the bottom Start in the Squat position facing the height (#5) on the glideboard.
  • Page 8 IRCUIT RAINING ROGRAM #8 Cardio Pull: #9 Rowing: Hook arm pulley Hook arm pulley cable. cable. Attach wing Attach wing accessory. accessory. Position at desired Secure feet under top resistance level. Grasp bar of wing sitting at handles and sit at the top edge of glideboard.

  • Page 9: Intermediate Men's And Women's

    ’ ’ NTERMEDIATE S AND OMEN ORKOUT HART Exercise# Description Repetitions Sets Tempo Rest Time Leg Pull 12-20 circuit Arm Pullover 12-20 circuit Butterflys 12-20 circuit Seated Row 12-20 circuit Squat 12-20 circuit Decline Abdominal Crunch 12-20 circuit Stretcher 12-20 circuit Additional Exercises Seated Bench Press (for men)
  • Page 10 NTERMEDIATE XERCISES FOR EN AND OMEN #4 Seated Row: #3 Butterfly: Hook arm pulley cable. Hook arm pulley cable. Grasp handles and Grasp handles and sit at straddle the top of the the top of the glideboard glideboard facing the facing away from the height adjustment height adjustment...
  • Page 11 NTERMEDIATE XERCISES ECOMMENDED FOR ECOMMENDED FOR OMEN #11 Seated #12 Hip Abduction: Bench Press: Hook arm pulley Hook arm pulley cable. cable. Grasp handles and sit at the top of the Grasp handles. Sit glideboard, facing the at top of glideboard facing away from height adjustment height adjustment...
  • Page 12 NTERMEDIATE XERCISES ECOMMENDED FOR EN AND OMEN ECOMMENDED FOR OMEN #15 Twister: #16 Hip and Thigh Extension: Hook arm pulley cable. Unhook arm pulley cable. Grasp both handles and sit sideways on the Face away from the glideboard. Keep arms height adjustment slightly bent and close column and kneel...

  • Page 13: Advanced Men's And Women's - Body Building

    DVANCED RAINING ROGRAMS PORT PECIFIC ROGRAMS ’ ’ S AND OMEN DVANCED RAINING HARTS Exercise# Description Repetitions Sets Tempo Rest Time Front Press 8-15 45 seconds (requires wing accessory) Butterfly 8-15 45 seconds Seated Press 8-15 45 seconds Front Deltoid Raises 8-15 45 seconds Side Deltoid Raises...
  • Page 14 ’ ’ DVANCED S AND OMEN ORKOUT HEST OTE THAT EXERCISE REQUIRES THE CCESSORY #18 Front Press: Unhook arm pulley #3 Butterfly: Hook arm pulley cable. #11 Seated Bench Press: Hook arm cable. Attach wing accessory. Lay face Grasp handles and sit at the top of the pulley cable.
  • Page 15 ’ ’ DVANCED S AND OMEN ORKOUT ICEPS #22 Laying Curls: #13 Seated Curls: Hook arm pulley Hook arm pulley cable. cable. Grasp handles and Grasp handles and straddle the top of the straddle the top of glideboard facing the the glideboard facing height adjustment the height adjustment...
  • Page 16 ’ ’ DVANCED S AND OMEN ORKOUT CCESSORY OTE THAT EXERCISE REQUIRES THE #17 Pull Up: #4 Seated Row: Unhook arm pulley Hook arm pulley cable. Attach wing cable. accessory Grasp handles and Pull glideboard up so straddle the top of you can lay on your the glideboard facing stomach while holding...
  • Page 17 ’ ’ DVANCED S AND OMEN ORKOUT #25 One Leg Squat: #1 Leg Pull: Unhook arm pulley Unhook arm pulley cable. Attach wing cable. Attach wing accessory. accessory. Secure feet under top Position rails on highest resistance level. Roll bar of wing accessory. glideboard toward Lay on your back with support column and sit...
  • Page 18 ’ ’ DVANCED S AND OMEN ORKOUT DDITIONAL EXERCISES FOR WOMEN OTE THAT EXERCISE REQUIRE THE ULLEY CCESSORY #12 Hip Abduction: Hook arm pulley #28 Hamstring Pull: Unhook arm pulley #29 Inner Thigh Pull: Unhook arm pulley cable. Grasp handles and sit at the top cable.

  • Page 19: Sport Specific Programs

    ’ ’ DVANCED S AND OMEN ORKOUT BDOMINALS #31 Side Bends #15 Twister Hook arm pulley Hook arm pulley cable. cable. Grasp handles and Grasp both handles pull the glideboard and sit sideways on the up so you can lay on glideboard.

  • Page 20: Tennis

    PORTS PECIFIC ROGRAMS These programs are designed to aide in training for specific sports. ENNIS UNNING ALKING Exercise# Description Page # Exercise# Description Page # Stretcher Stretcher Arm Pullover Groin Stretch Twisting Squat Toe Raise Butterfly Lunges Tennis Backhand Surfer Laying Curls One Legged Squat Leg Pulls...

  • Page 21: Accessories

    PORTS PECIFIC XERCISES #35 G #36 H ROIN TRETCH URDLE TRETCH #35 Groin Stretch #36 Hurdle Stretch Unhook arm pulley Unhook arm pulley cable. cable. Facing the support Facing the support column, grasp handles column, grasp and sit at the bottom handles and sit at edge of the glideboard.
  • Page 22 … CCESSORIES CONTINUED CCESSORY The Wing Accessory allows the pullup and chin up exercises to be simulated to work the arms, lats and back. The same accessory can be used for the front press which works the upper chest and triceps. The Wing Accessory is also ideal for performing squats to work the hips, thighs and calves.
  • Page 23 ® 1000 DDITIONAL XERCISES OTAL Begin using your Total Gym® 1000 with the exercises found in the front of this Exercise Booklet first to familiarize yourself with the product before attempting to perform these additional exercises. DDITIONAL XERCISES HEST Low Butterfly: Lower Chest/Bust-line Dips: Chest, Shoulders, Triceps High Butterfly: Upper Chest Pullover Reach: Chest, Lats, Triceps...

  • Page 24: Additional Exercises

    DDITIONAL XERCISES DDITIONAL XERCISES HOULDERS Shoulders Press Behind Neck: Shoulders, Triceps Iron Cross: Lats, Shoulders, Arms Tennis Serve: Shoulders, Arms, Lats Swimmer: Lats, Shoulders, Arms Cross Country Skier: Triceps, Shoulders Long Pull: Lats, Shoulders, Triceps Shrugs: Traps Lat Pull-in: Lats, Shoulders, Biceps Rear Deltoid Raise: Rear Shoulder, Triceps Back Extension: Low Back...
  • Page 25 DDITIONAL XERCISES BDOMINALS Leg Pull Sit-Up: Abs, Legs Reverse Decline Sit-up: Abs, Waist Incline Sit-up: Abs, Waist Decline Leg Raises: Lower Abs Reverse Hip & Thigh Extension: Abs, Buttock Abdominal Push: Upper Abs Leg Raises: Lower Abs DDITIONAL XERCISES DDITIONAL XERCISES OWING ACK AND...
  • Page 26 DDITIONAL XERCISES DDITIONAL XERCISES ICEPS UTTOCK Shoulders Shoulders Preacher Curls: Biceps, Forearms Side Squat: Hips, Thighs Peak Concentration Curls: Biceps One Leg Side Squat: Hips, Thighs Chin Up: Biceps, Lats, Shoulders...
  • Page 30 ©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.

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