New Workout Program: Day 4

If you haven’t read Day 3 yet, you can find it here:  http://ironfitnessonline.com/?p=166

Resistance Training:

Triceps, Shoulders & Abs


Dips (using the total gym, you can also use a chair)

5 sets, Reps 21/27/19/19/27

Shoulder Press – 3 sets, 8 reps

Crunches

5 sets, reps 24/32/23/23/32

Cardio

My cadio was shadow boxing outside.  Similar to when I was hitting my heavy bag during a previous workout, I also was able to train some techniques and strategies at the same time.  It’s also a nice change of pace.  Down the road I will move up to 5 rounds instead of 3 (5 minutes each round).  I will also start wearing my weighted vest to make it harder.

New Workout Program: Day 3

If you haven’t read Day 2 yet, you can find it here:  http://ironfitnessonline.com/?p=147

Resistance Training:

Legs & Neck

Squats (using a Kettlebell for added resistance)

Reps 22/29/20/21/29

Dead Lift – 3 sets, 12 reps

Neck Bridge – 3 sets, 10 reps (this exercise is for grappling, you can replace it with something else, like lunges or toe raise)

Cardio

My cardio was another day of caveman training.  I did mostly different exercises than the last time but still used a mixture of Kettlebells, running, ground & pound on a heavy bag, punching a standing heavy bag and body weight exercises.  You can do pretty much anything you want to, but you need to keep working for the entire 5 minute round, before taking a 1 minute break and repeating for up to 3 rounds.

New Workout Program: Day 2

If you haven’t read Day 1 yet, you can find it here:  http://ironfitnessonline.com/?p=139

Resistance Training:

Back & Traps

Pull ups (these are done on the total gym, so I am only using about 50% of my body weight, meaning I can do way more than normal).

Reps  12/15/10/10/15/10

Back Row -3 sets, reps 25,20,20 (I will be increasing the weight next time)

Shoulder Shrugs 3 sets, reps 20 (I will be increasing the reps on this exercise as well and will be aiming for the 8-12 range)

Cardio

This cardio routine I will be alternating in with my caveman training.  I did 3 rounds of 5 minutes each, working various combinations and strategies on my heavy bag.  I love this training because it not only gets you into shape, but it’s very sport specific and develops punching power and technique.  This almost doesn’t even feel like exercise as it goes by so quickly.  My goal will be to work up to 5 rounds.

I also had a 10 minute stretching session in between my resistance training and cardio.

Total Gym Review

We have all seen the infomercials with Chuck Norris, Christie Brinkley and several other celebrities.  So the question is, is the Total Gym all it's cracked up to be?  In my review we will explore just that question.  There are many different versions of the Total Gym, the largest difference between them is on some versions you can add weight resistance while on others you can't. 

The good:

The Total Gym has a LARGE variety of exercises that can be performed on it, so it's hard to get bored.  This alone makes the Total Gym worth because if you get bored with equipment and stop using it, it's not going to do you any good.  

Since you will not be lifting any actual weights with the Total Gym, you do not have to worry about dropping one on your foot or any other weight lifting related problems.  The Total Gym also has a board to lay on so even if you have back problems you are supported for most exercises.

Because you are only using a percentage of your body weight, exercises like the pull up, which most people can't do, are doable on the Total Gym.  The Total Gym has several adjustable resistance levels that use a different percentage of your body weight so you can continue to work your way up as you get stronger.  This also makes it a machine that both men and women of all fitness levels can use. 

The bad:

There really isn't much to say here.  The leg exercises are perhaps the thing that are lacking the most but you still have plenty to select from.  If you are a bodybuilder and looking to use massive amounts of weight, the Total Gym is probably not for you (though if you have a version that allows you to add weight resistance, that helps).  Though you can get around that by doing things like a 1 arm pull up, it just takes a little longer. 

The price can be a little high depending on the model you get but there are various models that cover all budgets. 

Final verdict:

With it's wide range of exercises (including Pilates for the ladies), back support and various levels of resistance, the Total Gym is a great piece of equipment that 95% of people from all age ranges can use.  I highly recommend it.