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Maximizing Time and Efficiency

Maximizing Time & Efficiency

Over 250 functional exercises can be performed on the Total Gym incline bodyweight trainer, incorporating dynamic multi-plane movement patterns.

Exercises By Workout
Experience Total Gym inventor Tom Campanaro's training tips; GRAVITY Picks workouts from Master Trainers around the world; and GRAVITY::This Season for sports-specific training regimens.

Exercises By Body Position
See how to move easily from one exercise to the next—in sequences based on body position and machine set up—to maximize time and efficiency in your workout.

Exercises By Muscle Group
Find specific exercises for each muscle group.


Bicep Curls
Bicep Curls

Cable Core Work
Cable Core Work

Cable sequence demonstrates numerous exercises that recruit the shoulder, back, arms and chest in synergy with the core.
Chest Press
Chest Press

Incline and decline chest press sequence
Chest Press w SE
Chest Press w SE

Compound Movement Progressions
Compound Movement Progressions

Torso Rotation, Horizontal Shoulder Abduction, Single Arm Chest Fly, Lateral Triceps Extension, Biceps Curl and Overhead Press
Compound Movements
Compound Movements

This is a great body position for upper body compound movements promoting dynamic core stability.
Decline Chest Fly
Decline Chest Fly

Dynamic Leg Pulley Work
Dynamic Leg Pulley Work

Watch the myriad number of leg stretching and flexion exercises able to be performed with the Dynamic Leg Pulley accessory—from windmills to hamstring stretches.
Incline Chest Fly
Incline Chest Fly

Legs and Abs
Legs and Abs

Provides optimal stretch and flexion opportunity for hamstrings while optimizing the abdominal involvement through rotational and sagittal crunch movements
Narrow Chest Press
Narrow Chest Press

Overhead Shoulder Press
Overhead Shoulder Press

Overhead Triceps Press
Overhead Triceps Press

Scrunch Sequence
Scrunch® Sequence

Total Gym's trademark Scrunch is the only closed chain exercise for lower abdominals and hip flexors. With progressions that include transverse, explosive and unilateral movements, this sequence is not to be missed.
Shoulder Flexion
Shoulder Flexion

Torso Rotation
Torso Rotation

Progressions for strengthening and toning abs and obliques
Trunk Progressions
Trunk Progressions

Recruits core through dynamic stability training with advanced upper extremity variations of Chest Fly, Shoulder Abduction, Torso Rotation, Biceps Curls, Triceps Extensions,  Internal & External Sholder Rotation and Sholder Press.
Unilateral Chest Press
Unilateral Chest Press

Upper Body Work
Upper Body Work

Many basic exercises can be performed in the upright supine position encompassing pullovers, crunches, leg lifts, triceps exercises, dips and pull downs.