Discover 7 beginner-friendly exercises on the total gym exercise chart for a full-body workout. Perfect for new users seeking a quick, effective routine with easy-to-follow movements.
The Total Gym exercise chart is a fantastic resource for beginners looking to start a fitness routine at home. With various exercises mapped out for every skill level, the chart can guide you through the essentials, helping you build strength, flexibility, and confidence. In this article, we’ll explore 7 beginner-friendly exercises that are perfect for those just getting acquainted with their Total Gym.
Before diving into the specific exercises, remember that there are printable Total Gym exercise charts available in PDF formats for convenient use. Some versions even offer a Total Gym exercise chart free download, which is ideal for users who want an easily accessible reference.
1. Chest Press
The chest press is a core exercise featured on the Total Gym chart of exercises that effectively targets the chest, shoulders, and triceps. To perform this:
- Set the glide board at a comfortable incline for moderate resistance.
- Lie face-up on the board and grab the handles.
- Push your arms forward until they’re fully extended, then slowly return to the starting position.
This movement not only strengthens your chest but also helps with upper-body stability and endurance.
Read: The Top 8 Total Gym Ab Exercises for Quick Results
2. Squats
Squats are an essential lower-body exercise found on nearly every Total Gym exercise chart. Ideal for building strength in your glutes, quads, and hamstrings, squats are a great way to tone your legs:
- Stand on the glide board with feet shoulder-width apart, holding the squat handles.
- Slowly bend your knees, lowering into a squat position.
- Push through your heels to return to standing.
For beginners, this variation allows you to adjust the resistance and develop good form without overloading your knees.
3. Pull-Ups
Pull-ups can be daunting, but with the assistance of the Total Gym, they become much more manageable. Follow the Total Gym exercise chart free download to find helpful modifications if needed.
- Sit on the glide board facing the handles.
- Hold onto the handles and slowly pull your body up, engaging your upper back and biceps.
- Lower yourself with control, keeping the motion smooth and steady.
This modified pull-up is an excellent way for beginners to build upper body strength without full bodyweight resistance.
Read: What Machines Should You Use for Stronger, Rounder Glutes?
4. Leg Pulls
This lower-body exercise targets your hamstrings, glutes, and core. The Total Gym exercise chart details this simple yet effective movement:
- Lie on your back on the glide board with feet secured on the squat stand.
- Use your legs to push away from the stand, extending them fully.
- Slowly return, keeping your core tight for stability.
Leg pulls are a good introduction to lower-body exercises and are easy on the knees, making them great for beginners.
5. Lateral Arm Raises
For toning your shoulders, lateral arm raises are a staple in the Total Gym chart of exercises. This movement is perfect for those aiming to strengthen their shoulders without heavy weights:
- Sit on the glide board facing sideways with one handle in each hand.
- With arms straight, raise them to shoulder height, then lower back down.
- Alternate arms to keep balance and maintain proper form.
This exercise is excellent for targeting shoulder muscles and improving overall arm strength.
Read: Home Gym Exercises Chart Pdf – Infoupdate.org
6. Ab Crunches
Ab crunches on the Total Gym offer an efficient way to work on your core strength, without straining your neck or lower back. If you prefer a more guided approach, consider looking up the pdf Total Gym exercise chart for a full routine.
- Set the incline to a comfortable level.
- Lie face-up with feet secured and hands behind your head.
- Engage your core, lifting your shoulders toward your knees.
- Lower down slowly, maintaining control.
Ab crunches are key for strengthening your core, which is crucial for stability and reducing injury risks.
7. Seated Row
The seated row is a foundational movement found in almost every Total Gym exercise chart. It works the back muscles and is easy for beginners to learn and perform.
- Sit on the glide board facing the handles.
- Hold onto the handles, pulling them toward your chest while keeping elbows close to your body.
- Slowly release, maintaining control.
Rows are a great way to improve posture and strengthen your back muscles, especially if you’re just starting out on your fitness journey.
Tips for Beginners Using the Total Gym Exercise Chart
- Start with Low Incline: When first using your Total Gym, set the incline to a lower setting. This will reduce resistance, making exercises easier as you build strength.
- Use a Printable PDF for Reference: Having a pdf printable Total Gym exercise chart is handy for quick reference during workouts. Many options offer images and instructions to ensure correct form.
- Follow a Schedule: Beginners often benefit from following a routine, such as two to three times a week, focusing on different muscle groups. The Total Gym exercise chart free download often includes sample workout routines that can keep you on track.
- Set Small Goals: The Total Gym is an ideal machine for gradual progression. Use your Total Gym chart of exercises to track progress, aiming to increase reps or incline as you get stronger.
- Consult the PDF Chart for Variations: If you find some exercises challenging, many pdf Total Gym exercise chart options provide modified versions for beginners. This ensures you’re still engaging the right muscles without compromising form.
With these exercises, you’ll be well on your way to a balanced and effective workout routine on the Total Gym. Each movement on the Total Gym exercise chart is designed to help you work your body comprehensively, making it a perfect option for both beginners and those returning to fitness after a break.