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Comments to date: 8. Page 1 of 1. Average Rating:
rabadi 11:14am on Sunday, October 17th, 2010 
Had a laptop drive that the OS had crashed multiple times and was only 80GB. Replaced it with this drive and have ran it for about 3 weeks now.
MoFrgan9947123323 1:27am on Wednesday, October 13th, 2010 
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Good one I bought two of these and an external case so that I could clone my existing drive. That worked fine, I upgraded the drive. Great product for expanding your recording space on DirecTV, especially if you use the Whole Home DVR service.
MDummy 4:54am on Monday, July 26th, 2010 
I purchased up one of these drives at a store and installed it in a Mac Powerbook. I was able to install the OS. SO FAR I HAD THIS HARD DRIVE FOR ABOUT A WEEK AND IT IS RUNNING LIKE A CHAMP.
Jeff 9500 1:04pm on Thursday, June 24th, 2010 
Appearance, price, capacity are exceptional, though it did not solve the slow speed of my computer. Great product! Has helped us keep our computer space greatly! Attractive Design,Easy To Setup,Easy to use
doremi 1:43pm on Wednesday, May 19th, 2010 
Well, ordered this drive before Christmas, received it in an orderly manner which was nice. Nice terabyte HDD Using this as shared storage for movies and pictures and what not on my home network.
scott 1:54am on Wednesday, March 31st, 2010 
Had a laptop drive that the OS had crashed multiple times and was only 80GB. Replaced it with this drive and have ran it for about 3 weeks now.
Cathal 8:59am on Monday, March 15th, 2010 
I bought this 1.5 TB external hard drive to store my home video collection because I know my mini-DV tapes will degrade over time. This product is great for gaming hobbies and I don't have worry about lose games or scraching them tons for memory left so, I can still put more.

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Documents

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exercise system

EXERCISE BOOKLET

CONTENTS
How To Use This Exercise Booklet...3 Total Fitness With The Total Gym 1000 (Helpful Hints).3 Definitions of Terms: Fitness Circuit....4 Intensity: Level of Resistance...4 Repetitions....4 Sets.....4 Tempo: Speed of Movement....4 Rest Period....4 Frequency: Rate of Progression..4 Three Different Exercise Movements: Bilateral Movement...4 Unilateral Movement....4 Static Equilibrium - High Speed Movements..4 Exercise Resistance Chart...5 Programs: Starter Program....5-7 Beginner - basic fitness for men and women...6-7 Circuit Training for men and women..7-8 Intermediate Mens and Womens..9-12 Advanced Mens and Womens - Body Building..13-19 Sport Specific Programs:...19-21 Skiing.....19 Golf....19 Tennis...20 Running/Walking....20 Accessories....21-22 Additional Exercises...23-26 Workout Progress Chart...27-29
HOW TO USE THIS EXERCISE BOOKLET
Your body is probably thanking you already. It can hardly wait to feel those old muscles toning up. Thats because the Total Gym 1000 Exercise System is a great way to get in shape and stay in shape. Use it as an exercise machine or team it up with other sports as a training machine. It can improve your tennis, racquetball, golf, skiing and swimming, as well as your overall physical fitness. Dont push yourself too hard if you havent exercised lately. Take it easy and work up slowly. NOTE: As with any exercise program, consult your physician before starting a workout on the Total Gym 1000. Weve developed various exercise programs which tone, firm, shape, strengthen and recondition your muscles. Choose the program that suits your fitness level or interest. If you are not a regular exerciser, we recommend you perform the starter program for the first 2 weeks or until you feel comfortable moving on to the Basic Beginners Program. Turn to your desired exercise program in this booklet. Now youre ready to sculpt a new body. After working out on the Total Gym 1000, the first thing youll notice is that you feel better. Not only while you exercise, but all the time. Next, youll observe your steady climb up the resistance levels. Every time you raise the glideboard, your body has increased in fitness. Words like level and repetition are explained on the following pages in easy to understand terms. Review the terms carefully in order to fully understand their usage in the Exercise Program Charts.
TOTAL FITNESS WITH THE TOTAL GYM 1000
What is fitness? In general, fitness can be viewed as a measure of body composition (fat vs. muscle), aerobic endurance, muscular strength and flexibility. It is also a state of well-being that breeds confidence and poise. No matter what benefit you want improved appearance, a higher level of fitness or just a fun exercise program youll get it with the Total Gym 1000 Exercise System. Total Gym 1000 lets you exercise at your own pace, without the strain placed on joints by traditional exercises. As you pull yourself up and down the rails, youre working against some percentage of your body weight (see the body weight resistance chart on page 5). Increase or decrease the workload by adjusting the height of the glideboard. A Total Fitness Program is more than exercise and more than eating right. It is a fitness for life plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups and exercise, now and for the rest of your life. Your total fitness program consists of three parts:
Aerobic exercise to burn fat and calories. Strength conditioning exercises to tone and shape your muscles, increase your metabolic rate, and strengthen your bones. A diet that is safe, sensible and healthy.

HELPFUL HINTS

When using any exercise equipment, basic safety precautions should always be observed, including the following: Do not operate any exercise equipment if it is not completely assembled or has been damaged in any manner. All equipment should be set up and operated on solid, level surfaces only. All equipment including cables and pulleys should always be checked for wear before each use. Do not operate exercise equipment with long, loose hair or loose clothing. Care should be taken while getting on and off any exercise equipment. Do not over-exert yourself or work to exhaustion. Close adult supervision is necessary at all times. The use of accessory attachments not recommended by

Today, all fitness research recommends both aerobic exercise and strength conditioning to achieve balanced fitness. By improving your aerobic fitness you will strengthen your heart and lungs, increase your stamina and endurance, and help with weight loss and weight maintenance. Strength conditioning adds lean muscle to your body, increasing your bodys fat-burning ability by increasing your metabolism. In this process, your body burns more calories, even while you rest. When you combine aerobic workouts with strength conditioning, as you will with your Total Gym 1000, you can burn more fat and calories than with just aerobic exercise alone. The Total Gym 1000 workout will help with the first two parts of your Total Fitness Program, but you need to make healthy, low-fat eating a big priority as well.
Consult with your physician about an eating plan thats right for you. Healthy eating habits and exercise will help you reach your desired weight and then stay there. We recommend that you follow dietary guidelines approved by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.
There are over 70 different exercises included in this guide. And theyre all explained in full detail. Some are performed with the arm pulley cable hooked to the glideboard, others dont require the use of the cable. If the arm pulley cables are hooked, we recommend you always grasp the handles before sitting or laying on the glideboard. This controls the glideboard and makes it easier to get into the correct position for each exercise. When youre ready to get off the glideboard, maintain control of the handles until your feet are on the floor or until the glideboard rests at the bottom of the rails.
the manufacturer may cause injuries.

DEFINITION

THREE EXERCISE MOVEMENTS
Fitness Circuit: Comprehensive exercise requires the systematic training of all the bodys major muscle groups. Total body fitness is best achieved through Circuit Training, a series of exercises performed repetitively in a certain sequence. After every exercise is finished and the circuit is complete, repeat it as recommended on the charts for each program. Intensity: The intensity of an exercise is measured by the difficulty of pulling or pushing the glideboard up the rails. Intensity refers to how hard you work when you exercise. You control the intensity by the level of resistance you select. For example, if your program calls for 12-20 repetitions of an exercise, and you can only perform 8 repetitions, your resistance level is too high. If you can perform 21 repetitions, you should increase the resistance to the next higher level. Repetitions: Repetitions designate the number of times an exercise is performed within one set. A range of repetitions is recommended so that you can perform exercises with precision and form. If you are not able to complete the recommended repetitions before losing form, you should reduce the resistance to allow good form. Sets: A set is a sequence of repetitions of one exercise. If you are a beginner, start with only one set of each exercise. When you are able to perform one set of each exercise with minimal soreness two days post exercise, you are ready to add a second set. Use this same guideline to advance to a third set of each exercise. Tempo Speed of Movement: Tempo is the pace at which you move during the exercise. For instance, performing the squat with a slow tempo (3 seconds upconcentric and 3 seconds downeccentric) would expose the muscles to approximately six seconds of work per repetition. The same exercise performed at a fast tempo (1 second upconcentric and 1 second downeccentric) would provide two seconds work-per repetition. Tempo is a critical component because the amount of time a muscle is under tension is a primary stimulus by which the body gets stronger. In the following Program Charts, tempo is defined by two numbers with a slash between them. For example 2/3 indicates 2 seconds upconcentric, and 3 seconds down eccentric. Rest Period: A rest period is the time taken between sets or the next exercise. Always follow the prescribed rest period. Rest period length has direct correlation to the positive physiological response of any exercise. Frequency: How often should you exercise? We suggest fifteen to twenty minutes a day, three to four times per week. If you want to work out more frequently, or for a longer time period, go right ahead. However, follow your program guidelines.

Bilateral Movement: This is the most common type of exercise movement. It occurs when both arms or both legs move together in the same direction. You will probably do most of your exercises this way.
Unilateral Movement: The unilateral movement is performed when one arm or one leg remains stationary, while the other moves independently. As shown, the right arm stays fixed while the left arm moves through the movement. This allows you to concentrate more intensely on isolated body parts.
Static Equilibrium: Both arms move simultaneously in opposite directions during static equilibrium. These exercises hold the glideboard in a stable position with no movement. This type of exercise allows you to concentrate intensely on toning the upper body and helps improve your endurance and coordination.
TOTAL GYM 1000 EXERCISE RESISTANCE CHART
When you need to know how much resistance the Total Gym 1000 creates at a particular level, use the following chart:

BODY WEIGHT (LBS.)

LEVEL SLOPE % WT. %

43 108

How it works:
The Total Gym 1000 uses a variable-angle incline plane to create exercise resistance by modifying the users body weight the steeper the angle, the more resistance. Simply multiply the users body weight by the appropriate percentage indicated in the chart. The result of this calculation is the resistance (force) in pounds required to move the glideboard. When figuring exercises that incorporate the pulley cables, use 50% of the charted numbers.

Example:

A 150 lb. person using Level 5 would be lifting 51 lbs. (150 x.34). If the pulley cables are used in the exercise, the person would be lifting 26 lbs. (150 x.17).

STARTER PROGRAM CHART

Exercise# Description Leg Pull Arm Pullover Repetitions 15-25 15-25 Sets 1-2 1-2 Tempo slow slow Rest Time 1:00 1:00

BEGINNER PROGRAM CHART

Exercise# 7 Description Repetitions Leg Pull 15-25 Arm Pullover 15-25 Butterflys 15-20 Seated Row 15-20 Squats 15-20 Decline Abdominal Crunch 15-20 Stretcher 15-20 Sets 1-2 1-2 1-2 1-2 1-2 1-2 1-2 Tempo slow slow slow slow slow slow slow Rest Time 1:00 1:00 1:00 1:00 1:00 1:00 1:00

STARTER/BEGINNER PROGRAM

The Starter Program should be used for at least two weeks for non-exercisers. Follow the chart on page 5 for exercise description. Then continue with the Beginners Program according to the Beginner Program Chart on the page 5. Exercises #1 and #2 are the basic exercises that cover 80% of the major muscle groups.

#1 Leg Pull: Unhook arm pulley cable. Attach wing accessory. Secure feet under top bar of wing. Lay on your back with legs straight and buttocks near the top of the glideboard. Point toes. Pull the glideboard toward your feet until the glideboard nearly reaches your heels. Let the glideboard down slowly. Repeat. For added abdominal work, lift head and shoulders as you pull up. Do not raise back off of glideboard.
Muscle Groups Exercised: Calves, Hamstrings, Lower and Upper Abdominals, Hips, Thighs and Buttocks
#2 Arm Pullover: Hook arm pulley cable. Grasp handles and lay on your back with your head at the top of the glideboard. Stretch arms over head. Bend knees and put your feet on the bottom of the glideboard. Move arms in an arc over the chest until they touch the thighs. Slowly let arms go back to original position. Repeat. Raise head and shoulders while pulling to work more abdominals.
Muscle Groups Exercised: Shoulders, Upper Back, Triceps, Upper Abdominals, and Chest.
#3 Butterfly: Hook arm pulley cable. Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Stretch arms behind you with palms forward. Pull arms in an arc to chest height in front of you. Keep back straight. Slowly allow arms to stretch back behind you again. Arms should be slightly bent while performing this exercise. Repeat.
Muscle Groups Exercised: Front Shoulders, Chest, Biceps, Abdominals
#4 Seated Row: Hook arm pulley cable. Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms facing each other at shoulder-width distance, pull into your rib cage. Slowly return to original position. Repeat.
Muscle Groups Exercised: Upper back, Trapezius, Biceps
#5 Squat: Unhook arm pulley cable. Attach wing accessory Position rails on desired resistance level. Roll glideboard toward height adjustment column and sit at the bottom of the glideboard. Lay back. Place feet flat and slightly spaced on wing accessory. Bend knees to 90. Then push against wing until legs are straight. Repeat.
Muscle Groups Exercised: Quadriceps, Buttocks, Calves
#6 Decline Abdominal Crunch: Unhook arm pulley cable. Attach wing accessory. Start in the Squat position (#5) on the glideboard. Place arm across your chest. Lift your head and shoulders off the glideboard crunching the abdominal area. Your back should remain on the glideboard. Lay back in the original position and repeat.

Muscle Groups Exercised: Lower and Upper Back, Shoulders

INTERMEDIATE MEN S

Exercise# 7

WOMENS WORKOUT CHART

Repetitions 12-20 12-20 12-20 12-20 12-20 12-20 12-20 Sets 1-2 1-2 1-2 1-2 1-2 1-2 1-2 Tempo 2/2 2/2 2/2 2/2 2/2 2/2 2/2 Rest Time circuit circuit circuit circuit circuit circuit circuit
Description Leg Pull Arm Pullover Butterflys Seated Row Squat Decline Abdominal Crunch Stretcher
Additional Exercises 11 Seated Bench Press (for men) 12-Hip Abductor (for women) 12-Seated Curl (for men) 12-Tricep Extension (for women) 12-Twister (both men & women) 12-Hip and Thigh Extension (for women) 12-Pull Up (requires wing accessory) (both men & women) 12-20
1-2 1-2 1-2 1-2 1-2 1-2 1-2
2/2 2/2 2/2 2/2 2/2 2/2 2/2
circuit circuit circuit circuit circuit circuit circuit
See Page 4 under Definition of Terms for a complete understanding of Circuit Training.

INTERMEDIATE EXERCISES

Muscle Groups Exercised: Shoulders, Upper Back, Triceps, Upper Abdominals, Chest and Lats
#1 Leg Pull: Attach wing accessory. Unhook arm pulley cable. Secure feet under top bar of wing accessory. Lay on your back with legs straight and buttocks near the top of the glideboard. Point toes. Pull the glideboard toward your feet until the glideboard nearly reaches your heels. Let the glideboard down slowly. Repeat. For added abdominal work, lift head and shoulders as you pull up. Do not raise back off of glideboard.
Muscle Groups Exercised: Calves, Hamstrings, Lower and Upper Abdominals, Hips and Thighs
#3 Butterfly: Hook arm pulley cable. Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Put feet on glideboard. Stretch arms behind you with palms forward. Pull arms in an arc in front of you and level with your chest. Keep back straight. Slowly allow arms to stretch back behind you again. Keep arms slightly bent. Repeat.
Muscle Groups Exercised: Front Shoulders, Chest, Biceps
Muscle Groups Exercised: Upper Back, Trapezius, Biceps
#5 Squat: Unhook arm pulley cable. Attach wing accessory. Use desired resistance level. Roll glideboard toward height adjustment column. Sit at bottom of glideboard. Lay back. Place feet on wing accessory. Bend knees to 90. Push until legs are straight. Repeat.
#6 Decline Abdominal Crunch: Unhook arm pulley cable. Attach wing accessory. Start in the Squat position (#5) on the glideboard. Place arms on chest. Lift head and shoulders off board crunching the abdominal area. Back should remain on the glideboard. Lay back and repeat.

#7 Stretcher: Unhook arm pulley cable. Grasp pulley handles. Sit facing the height adjustment column with legs on glideboard. Keep arms, legs and back straight. Slowly bend at the waist and stretch forward. Do not bounce, hold for 5 seconds and repeat.

RECOMMENDED

#11 Seated Bench Press: Hook arm pulley cable. Grasp handles. Sit at top of glideboard facing away from height adjustment column. Put your legs on the glideboard. Bend elbows. Hold handles, palms down, on either side of chest. Push forward and upright slightly by extending arms straight out in front of you. Slowly allow hands to return to position on either side of chest. Repeat.
Muscle Groups Exercised: Chest, Shoulders, Triceps, Abdominals
#12 Hip Abduction: Hook arm pulley cable. Grasp handles and sit at the top of the glideboard, facing the height adjustment column. Place your feet on the pulley cables just to the outside of pulleys. Press your feet outward keeping your arms relaxed and straight. This should move the glideboard up. Slowly allow your feet to move back toward the pulleys. Repeat.
Muscle Groups Exercised: Outer Thighs, Hips, Buttocks
#13 Seated Curls: Hook arm pulley cable. Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit with arms stretched in front of you naturally. Keeping your back straight with your palms up, bend elbow and bring hands into shoulders. Then lower hands to original starting position. Repeat.
Muscle Groups Exercised: Biceps, Forearms, Shoulders
#14 Tricep Extension: Hook arm pulley cable. Grasp handles. Lay on your back, facing away from the height adjustment column, with feet on the glideboard. Bend elbows so your hands are above your face. Keeping elbow position stationary, push handles away from chest. Repeat.
Muscle Groups Exercised: Triceps, Forearms
#16 Hip and Thigh Extension: Unhook arm pulley cable. Face away from the height adjustment column and kneel at the bottom of the glideboard. Put your hands on the cross bar at the bottom of the unit. Push glideboard up-ward using legs and hips. Shoulders and arms should remain stationary. Lower legs so knees are bent in kneeling position. Repeat.
Muscle Groups Exercised: Hips, Thighs, Buttocks, Lower Back, Shoulders, Abdominals
#15 Twister: Hook arm pulley cable. Grasp both handles and sit sideways on the glideboard. Keep arms slightly bent and close to the body. Hands should be at waist level. Rotate at the waist toward the height adjustment column. Using your oblique abdominal muscles pull the handles so you rotate at the waist in the other direction, causing the glideboard to move up the rails. Repeat. Switch to other side.
Muscle Groups Exercised: Lower Abdominals, Upper Back, Lower Back

EXERCISE

REQUIRES THE

WING ACCESSORY.)

#17 Pull Up: Unhook arm pulley cable. Attach wing accessory. Pull glideboard up so you can lay on your stomach while holding the wing accessory. Top of glideboard should be at shoulder height. Pull glideboard till your hands touch your shoulders. Then lower yourself slowly until your arms are fully extended. Variations: Palms up isolates the biceps. Palms down isolates the lats.

Muscle Groups Exercised:

Upper Back, Shoulders, Biceps
ADVANCED TRAINING PROGRAMS SPORT SPECIFIC PROGRAMS
MENS AND WOMENS ADVANCED TRAINING CHARTS: DAYS 1 AND 3
Exercise# Description Front Press (requires wing accessory) Butterfly Seated Press Front Deltoid Raises Side Deltoid Raises Rear Deltoid Raises Seated Curls Laying Curls Pulley Ab Crunch Twister Repetitions 8-15 8-15 8-15 8-15 8-15 8-15 8-15 8-15 8-15 8-15 Sets 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 Tempo 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 Rest Time 45 seconds 45 seconds 45 seconds 45 seconds 45 seconds 45 seconds 45 seconds 45 seconds 45 seconds 45 seconds
MENS AND WOMENS ADVANCED TRAINING CHARTS: DAYS 2 AND 4

Exercise# Description

Repetitions
1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3
2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3 2/3

Rest Time

seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds seconds
Seated Row 8-15 Pull Up (requires wing accessory) 8-15 Arm Pullover 8-15 Seated High Pull 8-15 Leg Pull 8-15 One Legged Squat 8-15 Toe Raises 8-15 Lunges 8-15 Hip Abduction 8-15 Hamstring Stretch (requires leg pulley accessory) 8-15 Inner Thigh Stretch (requires leg pulley accessory) 8-15 Tricep Extension 8-15 Kneeling Kick Back 8-15 Surfer 8-15 Side Bends 8-15 Twister 8-15
ADVANCED MENS AND WOMENS WORKOUT: #18 W DAYS 1 AND 3-CHEST (N
OTE THAT EXERCISE REQUIRES THE

ACCESSORY.)

#18 Front Press: Unhook arm pulley cable. Attach wing accessory. Lay face down on glideboard so chest is at bottom. Grasp wing accessory, palms down, and push until arms are fully extended. Then slowly lower until chest is even with palms. Repeat.
Muscle Groups Exercised: Shoulders, Triceps, Chest
#3 Butterfly: Hook arm pulley cable. Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Stretch arms behind you with palms forward. Pull arms in an arc to chest height in front of you. Keep arms slightly bent. Repeat.
#11 Seated Bench Press: Hook arm pulley cable. Grasp handles. Sit at top of glideboard facing away from height adjustment column. Bend elbows. Hold handles, palms down, on either side of chest. Push forward and upright slightly by extending arms. Repeat.
ADVANCED MENS AND WOMENS WORKOUT: DAYS 1 AND 3-SHOULDERS

#19 Front Deltoid Raises: Hook arm pulley cable. Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Put arms straight at your side with palms back. Raise arms to shoulder level. Slowly lower arms to side. Repeat.
Muscle Groups Exercised: Front Shoulders, Chest, Arms
#20 Side Deltoid Raises: Hook arm pulley cable. Grasp handles. Straddle the top of the glideboard facing the height adjustment column. Lay back so palms are at your side. Raise arms laterally in an arc until level with shoulders. Lower slowly. Repeat.
Muscle Groups Exercised: Side Shoulders, Trapezius, Arms
#21 Rear Deltoid Raises: Hook arm pulley cable. Grasp handles and hold the glideboard at the top. Kneel right behind your hands. Stretching your arms out in front, pull handles to the side and back until parallel with your shoulders. Slightly bend arms at elbow. Repeat.
Muscle Groups Exercised: Rear Shoulders, Trapezius, Triceps
ADVANCED MENS AND WOMENS WORKOUT: DAYS 1 AND 3-BICEPS
#22 Laying Curls: Hook arm pulley cable. Grasp handles and straddle the top of the glideboard facing the height adjustment column. Sit down and lay back so your head is at the bottom of the glideboard, and your hands are at your side. Bend elbows and pull hands, palms facing upward, to your shoulders. Slowly lower hands to original position. Repeat.
Muscle Groups Exercised: Biceps
ADVANCED MENS AND WOMENS WORKOUT: DAYS 1 AND 3-ABDOMINALS
#23 Pulley Ab Crunch: Hook arm pulley cable. Grasp handles and pull glideboard up. Sit so your head is at the top of the glideboard when you lay back. Put your feet on the bottom of the glideboard. Hold handles with elbows bent and palms down at your chest. Lift your head and shoulders using your trunk and abdominal muscles. Then lower yourself to the original laying position. Repeat.
#15 Twister: Hook arm pulley cable. Grasp both handles and sit sideways on the glideboard. Keep arms slightly bent and close to the body. Hands should be at waist level. Rotate at the waist toward the height adjustment column. Using your oblique abdominal muscles, pull the handles so you rotate at the waist in the other direction, causing the glideboard to move up the rails. Repeat. Switch to other side.
ADVANCED MENS AND WOMENS WORKOUT: #17 W DAYS 2 AND 4-BACK (N

Muscle Groups Exercised: Thigh, Hips, Calves, Front Thighs
#26 Toe Raises: Unhook arm pulley cable. Attach wing accessory. Roll glideboard toward height adjustment column and sit at the bottom of the glideboard. Lay back. Place your toes on the wing accessory and let your heels drop down below the bottom of the accessory. Raise up on your toes using your calf muscles, then let your heels drop through so your feet are flexed. Raise up on your toes again and repeat.
Muscle Groups Exercised: Calves, Ankles
#27 Lunges: Unhook arm pulley cable. Place one foot on the floor next to the rear crossbar of the unit. Place the other foot on the glideboard about mid-way up the board. Push the glideboard up the incline. Repeat. Switch legs. The Lunge differs from other Total Gym 1000 exercises because the lower incline levels are more difficult than the steeper incline levels.
Muscle Groups Exercised: Front Thighs, Hips, Buttocks, Hamstrings
ADVANCED MENS AND WOMENS WORKOUT: DAYS 2 AND 4-LEGS (ADDITIONAL EXERCISES FOR WOMEN. NOTE THAT EXERCISE #28 AND #29

REQUIRE THE

LEG PULLEY ACCESSORY)
#12 Hip Abduction: Hook arm pulley cable. Grasp handles and sit at the top of the glideboard, facing the height adjustment column. Place feet on cables outside of pulleys. Press feet out keeping arms relaxed and straight. Repeat.
Muscle Groups Exercised: Outer Thigh, Hips, Buttocks
#28 Hamstring Pull: Unhook arm pulley cable. Attach leg pulley accessory. Secure harness around foot. Lay on your back and let your leg stretch upward toward height adjustment column. Keep your leg straight and foot flexed. Push leg down so it is parallel to the glideboard. Repeat. Switch accessory to other leg and repeat.
Muscle Groups Exercised: Hamstrings, Buttocks, Lower Back
#29 Inner Thigh Pull: Unhook arm pulley cable. Attach leg pulley accessory. Secure harness around foot. Lay on your side, bend elbow and support your head with hand. Let leg stretch upward. Push leg down so it is parallel to the glideboard. Repeat. Switch accessory to the other leg, repeat.
Muscle Groups Exercised: Inner Thigh, Hamstrings, Hips
ADVANCED MENS AND WOMENS WORKOUT: DAYS 2 AND 4-TRICEPS
#14 Tricep Extension: Hook arm pulley cable. Grasp handles. Lay on your back with feet on the glideboard. Bend elbows so hands are above the face. Keeping elbow position stationary, push handles away from chest. Repeat
#30 Kneeling Kickbacks: Hook arm pulley cable. Grasp handles and hold the glideboard at the top. Kneel right behind your hands. Bend forward keeping your elbows stationary at your side. Extend the handles backwards. Repeat.
Muscle Groups Exercised: Triceps, Rear Deltoids
#10 Surfers: Hook arm pulley cable. Grasp handles and hold the glideboard at the top. Kneel right behind your hands. Bend forward stretching your arms out. Pull straight back along the rail and straighten up like a surfer paddling.

Muscle Groups Exercised: Upper and Lower Back, Shoulders, Triceps
ADVANCED MENS AND WOMENS WORKOUT : DAYS 2 AND 4-ABDOMINALS
#31 Side Bends Hook arm pulley cable. Grasp handles and pull the glideboard up so you can lay on your back with your head at the top of the glideboard. Bend your knees and put your feet on the glideboard. Keeping your arms stiff with your hands at your hips, bend at the waist to one side using your oblique abdominal muscles. Then bend to the other side. Repeat movement.
Muscle Groups Exercised: Obliques, Side Abdominals, Lower Back
#15 Twister Hook arm pulley cable. Grasp both handles and sit sideways on the glideboard. Keep arms slightly bent and close to the body. Hands should be at waist level. Rotate at the waist toward the height adjustment column. Using your oblique abdominal muscles pull the handles so you rotate at the waist in the other direction, causing the glideboard to move up the rails. Repeat. Switch to other side of glideboard and repeat exercises.

SPORTS SPECIFIC PROGRAMS

These programs are designed to aide in training for specific sports.

SKIING

Exercise# 13 Description Stretcher Twisting Squat Surfer Twister Toe Raises* Arm Pullover Leg Pull* Seated Row Seated Curl Page # 15 Exercise# 17
Description Page # Stretcher 7 Twisting Squat* 20 Twister 15 Arm Pullover 6 Leg Pull* 6 Seated Row 6 Pull-Ups* 16
*Wing Accessory is needed to perform this exercise.

TENNIS

Exercise# Description Stretcher Arm Pullover Twisting Squat Butterfly Tennis Backhand Laying Curls Leg Pulls Front Press* Surfer Laying High Pull Page # Exercise# 3

RUNNING/WALKING

Description Stretcher Groin Stretch Toe Raise Lunges Surfer One Legged Squat Arm Pullover Leg Pull Butterfly Page # 6

ADDITIONAL EXERCISES

#32 Twisting Squat: Unhook arm pulley cable. Attach wing accessory. Lay at bottom of glideboard with feet placed firmly on the wing accessory. Bend knees twisting to one side. Straighten legs so the glideboard slides up the rail. Bend knees again, twisting to the other side. Repeat
Muscle Groups Exercised: Thighs, Calves, Hips, Buttocks, Front Thighs
#33 Tennis Backhand: Hook arm pulley cable. Grasp one handle and sit sideways on the glideboard (feet may also be extended from glideboard). Cross handle in front of your body. Pull the cable straight across the front of your chest to a position directly lateral to your body. Keep wrist straight. Repeat.
Muscle Groups Exercised: Rear Deltoid, Forearm, Biceps, Lats and Back

#34 Laying High Pull: Hook arm pulley cable. Grasp handles. Facing the height adjustment column, lay on your back. Bend legs into a tucked position. With palms facing down, pull handles so they slide parallel with your body to your shoulders. Then slide them back down. Repeat.
Muscle Groups Exercised: Shoulders, Trapezius, Biceps
SPORTS SPECIFIC EXERCISES

#35 GROIN STRETCH

#35 Groin Stretch Unhook arm pulley cable. Facing the support column, grasp handles and sit at the bottom edge of the glideboard. Pull the bottom of both feet, heel to heel, into the groin. With your back straight, stretch forward. Hold, then relax and repeat. Your arms should remain relaxed throughout this exercise so the glideboard gently slides down the rails when you stretch forward. Do not bounce.
Muscle Groups Exercised: Groin, Hips, Hamstrings

#36 HURDLE STRETCH

#36 Hurdle Stretch Unhook arm pulley cable. Facing the support column, grasp handles and sit at the bottom edge of the glideboard. Place both legs straight ahead on the glideboard. Pull one leg into the groin. With your back straight, stretch forward. Hold, then relax and repeat. Switch legs. Your arms should remain relaxed throughout this exercise.

ACCESSORIES

LEG PULLEY

FOOT HARNESS

The Leg Pulley and Foot Harness accessory is used to access the hip and thigh musculature for added inch loss or more flexibility. Exercises performed with this accessory are excellent for the buttocks, thighs and the hamstrings. The accessory itself hooks to the underside of the top edge of the glideboard and to the top of the support column. The harness slips around the foot and tightens.
#38 Leg Extension Secure harness around foot. Lay on your stomach and fold your arms in front. Bend leg to 90. Straighten leg so that the glideboard slides up the rails. Repeat the movement to accomplish your repetitions. Switch accessory to other leg. Repeat. Cross legs at ankle to work both legs at the same time.
Muscle Groups Exercised: Front Thighs

CONTINUED

WING ACCESSORY
The Wing Accessory allows the pullup and chin up exercises to be simulated to work the arms, lats and back. The same accessory can be used for the front press which works the upper chest and triceps. The Wing Accessory is also ideal for performing squats to work the hips, thighs and calves. In addition, the wing serves as a footholder for exercises such as the leg pull.

Pull up

Front Press
ADDITIONAL EXERCISES FOR THE TOTAL GYM 1000
Begin using your Total Gym 1000 with the exercises found in the front of this Exercise Booklet first to familiarize yourself with the product before attempting to perform these additional exercises.

ADDITIONAL EXERCISES CHEST
Dips: Chest, Shoulders, Triceps
Low Butterfly: Lower Chest/Bust-line
High Butterfly: Upper Chest
Pullover Reach: Chest, Lats, Triceps
ADDITIONAL EXERCISES FOREARMS
Wrist Curls: Forearms, Wrists (reverse wrists for variation)
Reverse Curls: Forearms, Biceps
ADDITIONAL EXERCISES SHOULDERS

Shoulders

ADDITIONAL EXERCISES LATS-BACK
Press Behind Neck: Shoulders, Triceps
Iron Cross: Lats, Shoulders, Arms
Tennis Serve: Shoulders, Arms, Lats
Swimmer: Lats, Shoulders, Arms
Cross Country Skier: Triceps, Shoulders
Long Pull: Lats, Shoulders, Triceps

Shrugs: Traps

Lat Pull-in: Lats, Shoulders, Biceps
Rear Deltoid Raise: Rear Shoulder, Triceps

Back Extension: Low Back

ADDITIONAL EXERCISES ABDOMINALS
Reverse Decline Sit-up: Abs, Waist
Leg Pull Sit-Up: Abs, Legs
Incline Sit-up: Abs, Waist
Decline Leg Raises: Lower Abs
Abdominal Push: Upper Abs
Reverse Hip & Thigh Extension: Abs, Buttock

Leg Raises: Lower Abs

ADDITIONAL EXERCISES ROWING
ADDITIONAL EXERCISES BACK AND SHOULDERS Shoulders
Rowing Variation: Upper and Lower Body
Rear Deltoid Unilateral Shoulders, Back

Inversion Stretch: Back

ADDITIONAL EXERCISES BICEPS Shoulders
ADDITIONAL EXERCISES LEGS-B Shoulders UTTOCK
Preacher Curls: Biceps, Forearms

Side Squat: Hips, Thighs

Peak Concentration Curls: Biceps
One Leg Side Squat: Hips, Thighs
Chin Up: Biceps, Lats, Shoulders
Use this sheet to keep a record of your workout progress over time. Before writing on it, make as many copies as you think youll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what youve done. Plus, this data will help you to chart future fitness goals as you progress.

Workout Progress Chart

EXERCISE DATA EXERCISE(S) PERFORMED

(15-25) (13)

PERSONAL DATA (Update weekly) INCLINE LEVEL REPS SETS DATE WEIGHT CHEST WAIST HIPS

DATE WORKOUT TIME

WARM UP

COOL DOWN

1998, 1999, 2000, 2001, 2003 Fitness Quest Inc. All rights reserved. Made in China. 1998, 1999, 2000, 2001, 2003 Total Gym Fitness, LLC. All rights reserved. Total Gym is a registered trademark. U.S. Patents #D 405,132, #5,967,955; ROC Patents #ND-060792; PRC Patent #ZL 28552.0. No part of this booklet may be reproduced or utilized in any form, by any means, electronic, mechanical or otherwise, without the express written consent of the copyright holder. Rev. 4/11/03

 

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