Total Gym 3000 Instructions
The Total Gym series of home exercise equipment is a popular line, endorsed by actor and martial artist Chuck Norris. The Total Gyms rely on natural body weight for resistance, and with sets of these simple exercises, even a beginner can get a full-body workout on their Total Gym 3000.
Other People Are Reading
Instructions
-
Upper-Body Workouts
-
1
Perform bicep curls by sitting at the top of the back pad with your legs draped off the pad. Hold the hand grip with palms up and arms hanging down. Curl your arms, bringing your hands to your shoulders, to pull yourself up the incline.
-
2
Perform lying tricep extensions by lying on your back with your feet at the bottom of the incline. Take the hand grips with palms facing up and elbows bent. Extend your arms, driving your hands toward your hips, pulling yourself up the incline.
-
-
3
Do incline pull-ups by lying on your stomach with arms stretched overhead holding the hand grips. Pull yourself up the incline by pulling your hands down to your shoulders.
Lower-Body Exercises
-
4
Perform incline squats by lying with your back on the back pad and both feet firmly pressed against the foot rest, with knees bent. Straighten your legs to propel yourself up the incline, then bend your knees again to return to the rest position.
-
5
Do side squats by lying on your side on the back pad with your bottom leg bent behind you and your top leg bent with the foot pressed firmly against the foot pad. Straighten your top leg, then bend it again to return to the rest position. Repeat sets for opposite leg.
-
6
Perform sprinter's starts by leaning on the back rest using your arms to maintain a level posture with one foot pressed against the footrest. Extend this leg to drive up the incline, and relax it to return to the rest position. Repeat sets for opposite legs.
-
1
