User manual FITNESSQUEST TOTAL GYM 1000

[. . . ] exercise system EXERCISE BOOKLET TABLE OF 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 Men's and Women's . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9-12 Advanced Men's and Women's - 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 2 HOW TO USE THIS EXERCISE BOOKLET Your body is probably thanking you already. That's 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. [. . . ] Pull the glideboard toward your feet until the glideboard nearly reaches your heels. Do not raise back off of glideboard. Muscle Groups Exercised: Calves, Hamstrings, Lower and Upper Abdominals, Hips and Thighs 9 INTERMEDIATE EXERCISES FOR MEN AND WOMEN #4 Seated Row: Hook arm pulley cable. Grasp handles and straddle the top of the glideboard facing the height adjustment column. Keeping your back straight with your palms facing each other at shoulder-width distance, pull into your rib cage. Grasp handles and sit at the top of the glideboard facing away from the height adjustment column. Repeat. Muscle Groups Exercised: Front Shoulders, Chest, Biceps Muscle Groups Exercised: Upper Back, Trapezius, Biceps INTERMEDIATE EXERCISES FOR MEN AND WOMEN #5 Squat: Unhook arm pulley cable. Repeat. Muscle Groups Exercised: Quadriceps, Buttocks, Calves #6 Decline Abdominal Crunch: Unhook arm pulley cable. Lay back and repeat. Muscle Groups Exercised: Upper and Lower Abdominals #7 Stretcher: Unhook arm pulley cable. Do not bounce, hold for 5 seconds and repeat. Muscle Groups Exercised: Hamstrings, Lower Back 10 INTERMEDIATE EXERCISES RECOMMENDED FOR MEN #11 Seated Bench Press: Hook arm pulley cable. Push forward and upright slightly by extending arms straight out in front of you. Repeat. Muscle Groups Exercised: Chest, Shoulders, Triceps, Abdominals RECOMMENDED FOR WOMEN #12 Hip Abduction: Hook arm pulley cable. Grasp handles and sit at the top of the glideboard, facing the height adjustment column. Repeat. Muscle Groups Exercised: Outer Thighs, Hips, Buttocks INTERMEDIATE EXERCISES RECOMMENDED FOR MEN #13 Seated Curls: Hook arm pulley cable. Grasp handles and straddle the top of the glideboard facing the height adjustment column. Keeping your back straight with your palms up, bend elbow and bring hands into shoulders. Repeat. Muscle Groups Exercised: Biceps, Forearms, Shoulders RECOMMENDED FOR WOMEN #14 Tricep Extension: Hook arm pulley cable. Lay on your back, facing away from the height adjustment column, with feet on the glideboard. Repeat. Muscle Groups Exercised: Triceps, Forearms 11 INTERMEDIATE EXERCISES RECOMMENDED FOR MEN AND WOMEN RECOMMENDED FOR WOMEN #16 Hip and Thigh Extension: Unhook arm pulley cable. Face away from the height adjustment column and kneel at the bottom of the glideboard. Repeat. Muscle Groups Exercised: Hips, Thighs, Buttocks, Lower Back, Shoulders, Abdominals #15 Twister: Hook arm pulley cable. 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. Switch to other side. Muscle Groups Exercised: Lower Abdominals, Upper Back, Lower Back INTERMEDIATE EXERCISES RECOMMENDED (NOTE EXERCISE FOR MEN AND WOMEN #17 REQUIRES THE WING ACCESSORY. ) #17 Pull Up: Unhook arm pulley cable. [. . . ] Facing the support column, grasp handles and sit at the bottom edge of the glideboard. 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. [. . . ]