Total Gym PREMIERE Manual
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Total Gym PREMIERE Manual

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How To use THis exerCise FliP CHarT .............................................. 2
HelPFul HinTs ...................................................................................... 3
Fitness Circuit ..............................................................................................................3
Intensity: Level of Resistance ........................................................................................3
Repetitions ..................................................................................................................3
Sets ............................................................................................................................3
Tempo: Speed of Movement ..........................................................................................4
Rest Period ..................................................................................................................4
Frequency: Rate of Progression .....................................................................................4
Bilateral Movement ......................................................................................................4
Unilateral Movement.....................................................................................................4
Static Equilibrium - High Speed Movements ...................................................................4
ToTal gYm
Premiere FliP CHarT
®
®
Premiere ...................................... 2
exerCise resisTanCe CHarT .............................................................. 5
Programs
Aerobic Fitness .................................................................................................... 10-11
Intermediate Men's and Women's.......................................................................... 12-19
Advanced Men's and Women's - Body Building ...................................................... 20-34
sPorT sPeCiFiC Programs ..........................................................35-38
Skiing ........................................................................................................................35
Golf ...........................................................................................................................35
Tennis .......................................................................................................................36
Running/Walking ........................................................................................................36
abDominal exerCises ...................................................................... 39
aCCessories .................................................................................40-41
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  • Page 1: Table Of Contents

    Table of Contents How To use THis exerCise FliP CHarT ..........2 exerCise resisTanCe CHarT .............. 5 ToTal FiTness wiTH ToTal gYm ® Premiere ........2 Programs Starter / Beginner Men’s and Women’s Program - Basic Fitness ......... 6-9 HelPFul HinTs ..................3 Aerobic Fitness ....................

  • Page 2: How To Use This Exercise Flip Chart

    No matter what benefit you want – improved appearance, a higher machine. It can improve your tennis, racquetball, golf, skiing and swimming, as well as your level of fitness or just a fun exercise program – you’ll get it with the Total Gym PREMIERE ®...

  • Page 3: Helpful Hints

    When you are able to perform one set of each exercise 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. (continued...) ToTal gYm Premiere FliP CHarT ®...

  • Page 4: Tempo: Speed Of Movement

    These exercises hold the glideboard 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 aerobic endurance and coordination. ToTal gYm Premiere FliP CHarT ®...

  • Page 5: Exercise Resistance Chart

    A 150 lb. person using Level 5 would be lifting 37 lbs. If the pulley cables are used in the exercise, the person would be lifting 18.5 lbs. (37 divided by 2). Some exercises are performed with the Arm Pulley Cable Assembly and some without. Your Total Gym comes with the Arm Pulley Cable Assembly attached.

  • Page 6: Starter / Beginner Men's And Women's Program - Basic Fitness

    Leg Pull 15-25 slow 1:00 Arm Pullover 15-25 slow 1:00 Butterflies 15-20 slow 1:00 Seated Row 15-20 slow 1:00 Squat 15-20 slow 1:00 Decline Abdominal Crunch 15-20 slow 1:00 Stretcher 15-20 slow 1:00 ToTal gYm Premiere FliP CHarT ®...
  • Page 7 Do not more abdominals. raise back off of glideboard. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Shoulders, Upper Back, Triceps and Calves, Hamstrings, Lower and Upper Upper Abdominals and Chest Abdominals, Hips, Thighs and Buttocks ToTal gYm Premiere FliP CHarT ®...
  • Page 8 Arms should be slightly bent while Slowly return to original position. performing this exercise. Repeat. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Front Shoulders, Chest, Biceps, Upper Back, Trapezius, Biceps Abdominals ToTal gYm Premiere FliP CHarT ®...
  • Page 9 5 seconds. Pull up to rest. Do not bend elbows. Do not attachments until legs are straight. Repeat. repeat. bounce. Repeat. musCle grouPs exerCiseD: Quadriceps, Buttocks, Calves musCle grouPs exerCiseD: Upper and Lower Abdominals musCle grouPs exerCiseD: Hamstrings, Lower Back ToTal gYm Premiere FliP CHarT ®...

  • Page 10: Aerobic Fitness

    2 Minutes** 30 Seconds Squat 2 Minutes** 30 Seconds * Aerobic Circuit can be performed in any order. **Total workout time should add up to a minimum of 20 minutes to reach optimum aerobic conditioning. ToTal gYm Premiere FliP CHarT ®...
  • Page 11 Repeat. Muscle Groups Exercised: Lower and Upper Back, Shoulders, squat simultaneously. Repeat. musCle grouPs exerCiseD: Quadriceps, Buttocks, Calves Triceps musCle grouPs exerCiseD: Quadriceps, Calves, Shoulders, Upper Back, Arms, Upper and Lower Body ToTal gYm Premiere FliP CHarT ®...

  • Page 12: Intermediate Men's And Women's

    Hip & Thigh Extension (for women) 12-20 circuit* Pull Up (both men & women)** 12-20 circuit* *See Page 3 under “Definition of Terms” for a complete understanding of Circuit Training. **requires Wing Attachment or Press Up Bars ToTal gYm Premiere FliP CHarT ®...
  • Page 13 Do not abdominals. raise back off of glideboard. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Shoulders, Upper Back, Triceps, Calves, Hamstrings, Lower and Upper Upper Abdominals, Chest and Lats Abdominals, Hips and Thighs ToTal gYm Premiere FliP CHarT ®...
  • Page 14 Keep back straight. Slowly allow arms Slowly return to original position. to stretch back behind you again. Keep Repeat. arms slightly bent. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Upper Back, Trapezius, Biceps Front Shoulders, Chest, Biceps ToTal gYm Premiere FliP CHarT ®...
  • Page 15 Back should remain Bend knees to 90°. Then push against on the glideboard. Lay back and repeat. attachments until legs are straight. musCle grouPs exerCiseD: Repeat. Upper and Lower Abdominals musCle grouPs exerCiseD: Quadriceps, Buttocks, Calves ToTal gYm Premiere FliP CHarT ®...
  • Page 16 Hamstrings, Lower Back you. Slowly allow hands to return to position on either side of chest. Repeat. musCle grouPs exerCiseD: Chest, Shoulders, Triceps, Abdominals RECOMMENDED FOR MEN ToTal gYm Premiere FliP CHarT ®...
  • Page 17 Then lower hands to your feet to move back toward the original starting position. Repeat. pulleys. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Biceps, Forearms, Shoulders Outer Thighs, Hips, Buttocks RECOMMENDED FOR MEN RECOMMENDED FOR WOMEN ToTal gYm Premiere FliP CHarT ®...
  • Page 18 Repeat. Triceps, Forearms Switch to other side. RECOMMENDED musCle grouPs exerCiseD: FOR WOMEN Lower Abdominals, Upper Back, Lower Back ToTal gYm Premiere FliP CHarT ®...
  • Page 19 Palms down isolates the lats. stationary. Lower legs so knees are bent in kneeling position. Repeat. musCle grouPs exerCiseD: Upper Back, Shoulders, Biceps musCle grouPs exerCiseD: Hips, Thighs, Buttocks, Lower Back, Shoulders, Abdominals RECOMMENDED FOR WOMEN ToTal gYm Premiere FliP CHarT ®...

  • Page 20: Advanced Men's And Women's - Body Building

    45 seconds Rear Deltoid Raises 8-15 45 seconds Seated Curls 8-15 45 seconds Laying Curls 8-15 45 seconds Pulley Ab Crunch 8-15 45 seconds Twister 8-15 45 Seconds *requires Wing Attachment or Press Up Bars ToTal gYm Premiere FliP CHarT ®...
  • Page 21 Triceps Extension 8-15 45 seconds Kneeling Kickbacks 8-15 45 seconds Surfer 8-15 45 seconds Side Bends 8-15 45 seconds Twister 8-15 45 seconds *requires Wing Attachment, Flexibility Bar, Press Up Bar or Leg Pull Accessories. ToTal gYm Premiere FliP CHarT ®...

  • Page 22: Front Press

    Keep arms slightly bent. Repeat. palms. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Front Shoulders, Chest, Biceps Shoulders, Triceps, Chest ToTal gYm Premiere FliP CHarT ®...

  • Page 23: Seated Bench Press

    Raise arms Push forward and upright slightly by to shoulder level. Slowly lower arms to extending arms. Repeat. side. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Chest, Shoulders, Triceps, Abdominals Front Shoulders, Chest, Arms ToTal gYm Premiere FliP CHarT ®...

  • Page 24: Side Deltoid Raises

    Repeat. back until parallel with your shoulders. Slightly bend arms at elbows and lower musCle grouPs exerCiseD: slowly. Repeat. Side Shoulders, Trapezius, Arms musCle grouPs exerCiseD: Rear Shoulders, Trapezius, Triceps ToTal gYm Premiere FliP CHarT ®...

  • Page 25: Seated Curls

    Bend elbows and pull hands, into shoulders. Then lower hands to palms facing upward, to your shoulders. original starting position. Repeat. Slowly lower hands to original position. Repeat. musCle grouPs exerCiseD: Biceps, Forearms, Shoulders musCle grouPs exerCiseD: Biceps ToTal gYm Premiere FliP CHarT ®...

  • Page 26: Pulley Ab Crunch

    Repeat. Repeat. Switch to other side. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Upper and Lower Abdominals Lower Abdominals, Upper Back, Lower Back ToTal gYm Premiere FliP CHarT ®...

  • Page 27: Seated Row

    Repeat. extended. Variations: Palms up isolates the biceps. Palms down isolates the musCle grouPs exerCiseD: lats. Upper Back, Trapezius, Biceps musCle grouPs exerCiseD: Upper Back, Trapezius, Biceps ToTal gYm Premiere FliP CHarT ®...

  • Page 28: Arm Pullover

    Slowly let the glideboard more abdominals. return to the starting position. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Shoulders, Upper Back, Triceps, Rear Shoulders, Trapezius, Biceps Upper Abdominals ToTal gYm Premiere FliP CHarT ®...

  • Page 29: Leg Pull

    Do not musCle grouPs exerCiseD: raise back off of glideboard. Thighs, Hips, Calves, Front Thighs musCle grouPs exerCiseD: Calves, Hamstrings, Lower and Upper Abdominals, Hips, Thighs, Buttocks ToTal gYm Premiere FliP CHarT ®...

  • Page 30: Toe Raises

    Raise up on your toes again and repeat. Front Thighs, Hips, Buttocks, musCle grouPs exerCiseD: Hamstrings Calves, Ankles ToTal gYm Premiere FliP CHarT ®...

  • Page 31: Hip Abduction

    Repeat. Repeat. Switch accessory to other leg and repeat. musCle grouPs exerCiseD: Outer Thigh, Hips, Buttocks musCle grouPs exerCiseD: Hamstrings, Buttocks, Lower Back RECOMMENDED FOR WOMEN ToTal gYm Premiere FliP CHarT ®...

  • Page 32: Inner Thigh Pull

    Push leg down so it is parallel to the away from chest. Repeat. glideboard. Repeat. Switch accessory to musCle grouPs exerCiseD: the other leg, repeat. Triceps, Forearms musCle grouPs exerCiseD: Inner Thigh, Hamstrings, Hips ToTal gYm Premiere FliP CHarT ®...

  • Page 33: Kneeling Kickbacks

    Extend paddling. Repeat. the handles backwards. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Upper and Lower Back, Shoulders, Upper and Lower Back, Shoulders, Triceps Triceps ToTal gYm Premiere FliP CHarT ®...

  • Page 34: Side Bends

    Repeat movement. glideboard to move up the rails. Repeat. Switch to other side of glideboard and musCle grouPs exerCiseD: repeat exercises. Obliques, Side Abdominals, Lower Back musCle grouPs exerCiseD: Lower Abdominals, Upper and Lower Back ToTal gYm Premiere FliP CHarT ®...

  • Page 35: Sport Specific Programs

    Stretcher Stretcher Twisting Squat* Twisting Squat* Surfer Twister Twister Arm Pullover Toe Raises Leg Pull* Arm Pullover Seated Row Leg Pull* Pull Ups* Seated Row Seated Curl *Accessory is needed to perform this exercise. ToTal gYm Premiere FliP CHarT ®...

  • Page 36: Tennis

    Twisting Squat* Toe Raise* Butterfly Lunges Tennis Backhand Surfer Laying Curls One Legged Squat* Leg Pull* Arm Pullover Front Press* Leg Pull* Surfer Butterfly Laying High Pull *Accessory is needed to perform this exercise. ToTal gYm Premiere FliP CHarT ®...
  • Page 37 Keep wrist Repeat. straight. Repeat. musCle grouPs exerCiseD: musCle grouPs exerCiseD: Thighs, Calves, Hips, Buttocks, Rear Deltoid, Forearm, Biceps, Lats, Front Thighs Back ToTal gYm Premiere FliP CHarT ®...
  • Page 38 Switch legs. Your arms should remain relaxed throughout this musCle grouPs exerCiseD: Shoulders, Trapezius, Biceps down the rails when you stretch forward. exercise. musCle grouPs exerCiseD: Groin, Hips, Hamstrings musCle grouPs exerCiseD: Hamstrings, Lower Back ToTal gYm Premiere FliP CHarT ®...

  • Page 39: Abdominal Exercises

    Keep your back rounded or flat position. starting position. crunch movement. Return to starting position. to avoid over arching. musCle grouPs exerCiseD: musCle grouPs exerCiseD: musCle grouPs exerCiseD: Abdominals Abdominals Abdominals ToTal gYm Premiere FliP CHarT ®...

  • Page 40: Accessories

    The accessory itself hooks to the Repeat. underside of the top edge of the glideboard and to the top of the height adjustment column. The harness slips around the musCle grouPs exerCiseD: Front Thighs foot and tightens. ToTal gYm Premiere FliP CHarT ®...

  • Page 41: Accessories

    © 2014 Total Gym Fitness, LLC. All rights reserved. Total Gym ® is a registered trademark. U.S. Patents #D405,132 and #5,967,955.

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