Whether you one of the thousands of people who already own our best-selling Total Gym, or whether you’re thinking of kicking off a healthy 2010 by purchasing one, take note of this full body workout - courtesy of Fitness Expert & TV Guest Rosalie Brown.

Rosalie Brown’s Total Gym Workout

Warm Up
Place your Squat Stand or Bar at the bottom. The bench should be on level 2, 3 or 4

• 16 double leg squats (exercise 5 or 32 in manual)
• 8 single leg squats – right and left (exercise 25 in manual)
• 16 double mini leg press off (jumps)
• Repeat

Strength Training
The key to changing your body is to fatigue the muscle – the heavier the weight the faster you will fatigue. Aim for 24 to 30 reps of each exercise with no resting in between exercises unless needed.

A) With your Wing Bar placed at the of the Total Gym

1. Wide arm pull ups: (lying on face down on bench reach up for the wing bar and place your hands at the ends of the bar. Hands should be placed wider than your shoulders. With your palms facing down, pull up your body as you squeeze your shoulder blades together. (exercise 17 in your manual)

2. Hamstring leg pull: (lying on your back feet hook through wing bar by sliding your ankle through each side of the wing bar. (exercise 1 in your manual)

3. Chin ups: same as # 1 but with your palms facing up. (exercise 17 in manual)

4. Hamstring leg pull: same as # 2

5. Narrow grip pull ups: same as #1 with palms facing down with hands shoulder distant apart or slightly closer.

(Next section is for those who have the Ab Crunch Attachment. If you don’t have the Attachment go to directly to Section C)

B) With your Crunch Board and Squat Stand attached

1. Crunch: Place knees on bench and hands on crunch board. Pull knees up towards hands and then extend fully. Lower your knee position to get a full body stretch.
2. Jog or Squat or Mini Jumps: lie down with your feet on the squats stand and your knees bent close to 90 degrees or your most comfortable bent knee position. Quickly jog or squat or mini jump for 1 minute

Repeat above 2 exercises 3 times. Advance your Crunches by hovering your knees above the bench.

C) With your Cables attached

*sit facing cables
1. Seated Rows: sit down facing the center bar with a cable handle in each hand. Sit with good posture as you pull your hands towards your waist with elbows sliding behind your back. (exercise 4 in your manual)

2. Biceps Curls: start in same position as seated rows; pull your elbows so they touch your waist. Keep your elbows stationary as you curl up and down. (exercise 13 in manual)

3. Outer Thigh Press or Hip Abduction: start in same position as exercise 1 and 2. Grasp handles and place one foot at a time on the cables. Press your legs outward keeping your back tall and arms relaxed. (exercise 12 in manual)

4. Oblique Twister: sit sideways on bench and place cables together in your hands. Keep your arms slightly bent and rotate your arms from one side to the next (exercise 15 in manual) repeat to other side

5. Bench Chest Press: Grasp handles with your back facing center bar and sit on highest end of bench. Place your feet on the bench with bent knees as you extend your arms forward at chest height. Like a push up. (exercise 11 in manual)

6. Lying Overhead Press: Grasp cables as you lie down on your back. Extend your arms over your head keeping your elbows slightly bent as you pull over your body towards your knees. (exercise 2 in manual)

7. Pilates 100: (ab work) start in same position as exercise 6 with cable in your hands. Lift your head slightly and place hands beside your hips as you pulse straight arms up and down. If your neck gets fatigued, rest your head on the bench. Lift your legs off the bench for more challenge.

D) With your Wing Bar attached at the bottom of the Total Gym

1. Shoulder Press: Lie face down with your chest at the bottom of the board. Grasp wing bar with palms facing down in a wide grip position. Push away until arms are fully extended. (exercise 18 in manual)

2. Hip/Thigh/Ab Press: Place your knees at the bottom end of bench with your hands on the wing bar. Press your knees back to extend your legs without moving your hands or shoulders. Your shoulders should be directly above you hands. To advance this move, hover your knees above the bench. (exercise 16 in manual)

Stretch: Attach your cables and sit on the bench facing the center bar. Hold on to your cables as you sit on the bench with your legs fully extended on the bench in front of you. Gently let the cables pull your shoulders forward. You should feel a gentle stretch in your back, shoulders and legs. Hold for 20 – 30 seconds. (exercise 7 in manual).