5 Total Gym Workouts To Print And Follow

Are you tired of feeling like you're stuck in a fitness rut? Do you struggle to find the motivation to get to the gym or follow a workout routine? You're not alone! With busy schedules and competing priorities, it can be tough to find the time and energy to prioritize our physical health. But what if you could have a comprehensive and effective workout plan at your fingertips, ready to print and follow whenever and wherever you want?

Total Gym workouts are a fantastic solution for anyone looking to improve their overall fitness and well-being. With a Total Gym system, you can work out in the comfort of your own home, without the need for expensive gym memberships or bulky equipment. In this article, we'll explore five total gym workouts that you can print and follow, tailored to different fitness goals and levels.

Benefits of Total Gym Workouts

Before we dive into the workouts, let's take a look at some of the benefits of using a Total Gym system:

Convenience: Total Gym workouts can be done at home, saving you time and money on gym memberships.
Space-saving: Total Gym systems are compact and don't take up much space, making them perfect for small homes or apartments.
Versatility: Total Gym workouts can be tailored to different fitness goals and levels, from beginner to advanced.
Low-impact: Total Gym workouts are low-impact, making them perfect for people with joint pain or mobility issues.
Full-body workout: Total Gym workouts engage multiple muscle groups at once, providing a comprehensive and effective full-body workout.

Workout 1: Beginner Total Gym Workout

This workout is perfect for beginners who are new to Total Gym or just starting out with their fitness journey. This workout focuses on building overall strength and endurance, with a focus on upper body exercises.

Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Exercise 1: Chest Press (3 sets of 12 reps)
Exercise 2: Seated Row (3 sets of 12 reps)
Exercise 3: Shoulder Press (3 sets of 12 reps)
Exercise 4: Bicep Curl (3 sets of 12 reps)
Exercise 5: Tricep Extension (3 sets of 12 reps)
Cool-down: 5-10 minutes of stretching

Workout 1 Tips and Variations

Start with lighter weights and gradually increase as you build strength and endurance.
Focus on proper form and technique, even if it means reducing the number of reps or sets.
Try adding some cardio exercises like burpees or jump squats to increase the intensity of the workout.

Workout 2: Total Gym Cardio Blast

This workout is designed to get your heart rate up and burn calories, perfect for those looking to improve their cardiovascular health and endurance.

Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Exercise 1: Total Gym Sprints (3 sets of 30 seconds, rest for 30 seconds between sets)
Exercise 2: Burpees (3 sets of 12 reps)
Exercise 3: Jump Squats (3 sets of 12 reps)
Exercise 4: Mountain Climbers (3 sets of 30 seconds, rest for 30 seconds between sets)
Exercise 5: Plank Jumps (3 sets of 30 seconds, rest for 30 seconds between sets)
Cool-down: 5-10 minutes of stretching

Workout 2 Tips and Variations

Start with shorter intervals and gradually increase as you build endurance.
Focus on proper form and technique, even if it means reducing the number of reps or sets.
Try adding some strength training exercises to increase the intensity of the workout.

Workout 3: Total Gym Strength Training

This workout is designed to build overall strength and muscle mass, perfect for those looking to improve their muscle tone and definition.

Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Exercise 1: Chest Press (3 sets of 12 reps)
Exercise 2: Seated Row (3 sets of 12 reps)
Exercise 3: Shoulder Press (3 sets of 12 reps)
Exercise 4: Bicep Curl (3 sets of 12 reps)
Exercise 5: Tricep Extension (3 sets of 12 reps)
Cool-down: 5-10 minutes of stretching

Workout 3 Tips and Variations

Start with lighter weights and gradually increase as you build strength and muscle mass.
Focus on proper form and technique, even if it means reducing the number of reps or sets.
Try adding some cardio exercises to increase the intensity of the workout.

Workout 4: Total Gym Core Blast

This workout is designed to target the core muscles, perfect for those looking to improve their posture, balance, and overall core strength.

Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Exercise 1: Plank (3 sets of 60 seconds, rest for 30 seconds between sets)
Exercise 2: Russian twists (3 sets of 12 reps)
Exercise 3: Leg raises (3 sets of 12 reps)
Exercise 4: Bicycle crunches (3 sets of 12 reps)
Exercise 5: Woodchoppers (3 sets of 12 reps)
Cool-down: 5-10 minutes of stretching

Workout 4 Tips and Variations

Start with shorter intervals and gradually increase as you build endurance.
Focus on proper form and technique, even if it means reducing the number of reps or sets.
Try adding some strength training exercises to increase the intensity of the workout.

Workout 5: Total Gym HIIT Workout