How to Use the Weider Total Body

The Weider Total Body Works 5000 is a home gym that offers adjustable resistance bands and a sloped incline to provide a piece of equipment that people can use to perform over 50 different exercises. Flexibility and strength training exercises on the Weider Total Body are easier for some users because of the adjustable incline. Using the machine correctly just requires a few simple adjustments.

Things You'll Need

• Weider Total Body Works 5000

Instructions

1. Lift up the top frame of the machine near the handlebar and pull out the long knob on the bar beneath the machine, holding it. Slide the U-shaped bracket down the bar to lower the incline or up to increase the incline. Line up the holes on the U-shaped adjustment bracket and the metal bar and slowly let go of the long knob until it slides into place. Push down on the seat to make sure the machine is secure.

2. Pull out the bungee cord from the bottom of the seat and slide it into the bracket beneath the seat near the floor. You can add additional bungee cords to increase the resistance.

3. Lie down on the seat with your knees bent and your feet firmly planted on the footplate in front of you. Slowly slide up the incline, pushing with your legs to work your quadriceps and gluts. Push up with your toes to engage your calf muscles or twist side to side to give your oblique muscles a workout.

4. Grip the handlebar above you and pull your body up the incline to work your back, arms and shoulders. You can keep your feet on the footplate or bend your knees up toward your chest and keep your feet on the bottom of the seat if you wish.

5. Grip one armband in each hand to perform bicep curls or bench presses as you pull your body up the incline while lying down.

6. Add variety to your workout by kneeling on the seat while you pull yourself up with the armbands to engage your chest and back muscles further, or sit up on the seat and pull the handles forward in a rowing motion to get a full rowing workout.

Tips & Warnings

• Always check with your doctor before beginning any exercise program.

• Do not use the Weider Total Body if you weigh over 250 pounds.

• Do not allow children to use the machine.

• Stop exercising if you start to feel nauseous, dizzy or pain.

References

• Weider: Total Body Works 5000
• Weider Total Body Works 5000 User's Manual