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Seated Backward_Sequence

Maximizing Time & Efficiency

Exercise Group: Abdominals

Exercise Level: Introductory

Over 200 exercises can be performed on the Total Gym incline bodyweight trainer. 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.


Advanced Cable Work
Advanced Cable Work

Advanced, high-level progressions for shoulders, arms, chest and back, with recruitment of core stabilizers.
Arm Cable Exercises
Arm Cable Exercises

Single arm cable sequence for shoulders, biceps and back.
Back & Arms w/ Cables
Back & Arms w/ Cables

Swim stroke, Reverse Fly with Lumbar Extension, isolated Biceps Curls—maximizes cable usage in the prone position.
Cable Core Work
Cable Core Work

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

Pull-up
Pull-up

LAT bars swing down to assist in Pull-ups, where you can do bilateral, unilateral and plyometric Pull-ups.
Pushup; Press; Jack Knife
Pushup; Press; Jack Knife

Efficient exercise sequence maximizing the inverted prone position
Rowing
Rowing

Various rowing sequences with cables work the back and shoulders.
Shoulder Flexion
Shoulder Flexion

Single Cable Combo
Single Cable Combo

Core balance and control are gained in this advanced body position on the glideboard.
Upper Extremity Progressions
Upper Extremity Progressions

Isolate shoulder and arm muscle groups with these exercises sequences.