Total Gym Workouts | All Exercises to do at Home

Coach Smith

Do you think you need a lot of equipment for a total gym workouts or a fancy gym membership? Think again😏 You can create your home gym with a total gym and customize your workouts to fit your needs.

Plus, total gyms are extremely versatile,  making them perfect for athletes and fitness levels. Ready to see what a total gym can do for you? Keep reading for more information on using this piece of equipment and some ideas for routines.

Total Gym Workouts

The Total Gym is a home gym that uses your body weight as resistance to help you build strength, lose weight and tone your body. Total Gym workouts can be done at home with little or no equipment, making it convenient to get in shape.

total gym exercises

If you see online there are a lot of magazines and guides on workouts but I’m telling you stuff related to my own fitness journey and experience. These exercises are a bunch of workouts that are targeting your different and every muscle group to build muscle and get lean at same time.

Here are a few Total Gym workout routines to get you started…:

All Exercises that Can be done on a power Tower home gym

Upper and Lower Body Workouts

Upper Body Exercises
  • Pull-ups: As many as possible
  • Push-ups: As many as possible
  • Dips: As many as possible
  • Chin-ups: As many as possible
  • Bench press: 8-12 reps
  • Incline dumbbell press: 8-12 reps
  • Decline dumbbell press: 8-12 reps
  • Dumbbell flyes: 8-12 reps
  • Skull crushers: 8-12 reps
  • Lying triceps extension: 8-12 reps
  • Seated dumbbell press: 8-12 reps
  • Lateral raises: 8-12 reps
  • Front raises: 8-12 reps
  • Arnold presses: 8-12 reps
  • Upright rows: 8-12 reps
Lower Body Exercises
  • First case you need to stand straight holding the straps in your both hands tightly and maintaining a shoulder width distance between your feet.
  • Take a squatting position by lowering your rear end (hips).
  • Drive your heels into the ground and explosively stand up, extending your hips and knees until you’re back in the starting position.
  • Immediately lower yourself back into a squat and repeat for 10-12 reps.

Build a complete home gym with a power tower or a dip station that is in a friendly budget and a best calisthenics workout machine.

How to target full body workout?

This workout is perfect for those looking to target every muscle group in their body. The Total Body Workout will help tone and sculpt your entire body, giving you the desired results.

To perform this workout, select the appropriate resistance level on your Total Gym and begin performing a series of exercises that target all major muscle groups. Now to get most out of it do 12 to 13 reps of it.

Full Body Cardio Workout

Cardiovascular exercise is an aerobic physical activity that raises your heart rate. If you are an adult then 1 and 50 minutes of intense cardio is required for you and is beneficial for you to do some sort of aerobic activity like a brisk walk. Doing this can lower your risk of heart disease and stroke, also it plays an important role in maintaining and improving your mental health.

Full Body Cardio Workout

I understand you are thinking if you are new to it then what should be the offer? then I required you to go with 25 to 30 minutes everyday in a week including one day of rest.

Besides from this sort of cardio you can do other ones as well. Examples include walking, running, cycling, swimming, rowing, and stair climbing. You can do cardio workouts at the home, gym, or outdoors.

Most people think of cardio as just running or jogging on a treadmill. But many different types of cardio exercises can be done to get your heart rate up and give you a great workout. Now, I’m gonna show you some examples of cardio with and without equipment you can do:

Without Equipment
  • Walking is the best option go for a power speed walk and there is no need to visit a gym you can do it anywhere you want just be aggressive with it.
  • Running is a great cardio workout that can be done outdoors or treadmill. First start by running for 5 to 10 mints straight it will get you exhausted but then increase it little by little.
With Equipment
  • An equipment you can use is a decent cycle and start cycling. Start by cycling for 10 minutes at a moderate pace.
  • Running on treadmill till you get sweaty.

Workout for Tennis PlayersHealthy Vitamix Recipes

Strength Workout

Start by lying on your back on the Total Gym with your feet securely in place on the footplate and the gliding board positioned at a 45-degree angle. Use your arms to press down on the handles and raise your hips and knees so that your thighs are perpendicular to your torso and your shins are parallel to the floor. From this position, slowly lower your body back toward the floor, keeping your core engaged and maintaining a steady breath. Pause for a count of two at the bottom of the move, then press back up to the starting position and repeat for 12 to 15 reps.

Next, move the gliding board to the highest setting and lie on your stomach with your feet on the footplate and your hands gripping the handles. Press down on the handles to raise your torso and legs off the floor, keeping your core engaged and maintaining a steady breath throughout the movie. Pause for a count of two at the top of the move, then slowly lower back down to the starting position and repeat for 12 to 15 reps.

Adjust the gliding board to a medium setting for your last strength move and lie on your back with your feet on the footplate and your hands gripping the handles. Use your grip and arm strength to lift your rear back and hips up. Then using your core to lift it more up.

Tone Workout

The Total Gym XLS comes with six different tone workouts that you can use to target specific areas of your body.

Tone Workout

These tone workouts are:

1. Abs & Back: This workout targets your core muscles, including your abs and back.

2. Arms and your Shoulders: Best way to get beautiful looking arms and shoulders.

3. Chest & Back: This workout targets your chest and back muscles.

4. Legs: This workout targets your leg muscles.

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Flexibility Workout

Being Flexible is an important factor as it helps you to do workouts in the long-run. This routine will help you improve your range of motion and flexibility.

Place you feet in the straps and just simply lie on your back. Slowly raise your legs toward the ceiling, keeping your back flat on the bench. Now hold it till it gets a little bit of hurting and then slowly controlled lower it down. Now repeat this process 10 to 12 times no cheating.

Next, do a standing hamstring stretch:

standing hamstring stretch

First stand up straight like a soldier. Place one foot in the foot strap, and keeping your leg straight, raise it behind you. Lean forward slightly, feeling a stretch in the back of your leg. Now hold it for 12 seconds straight and change the leg for its turn. To finish, do a standing quad stretch: Start by standing up straight, holding onto the handles of the Total Gym. Place one foot in the foot strap and raise your leg before you, keeping your thigh parallel to the ground. Now its other ones turn use your hand to grab other ankle and then stretch your heel toward your rear butt and repeat this for other leg as well.

After completing this routine, you should feel more flexible and have an improved range of motion.


1. Cardiovascular benefits: These workouts are great for the health of your precious heart by improving the blood circulation in your body.

2. Muscle-building benefits: Gym workouts can help build muscle mass and strength, particularly if you focus on resistance exercises such as weightlifting.

3. Weight loss benefits: Gym workouts can be effective for weight loss, as they can help burn calories and promote fat loss.

4. Stress relief benefits: Gym workouts can also help relieve stress and improve mood due to the release of endorphins ( feel-good hormones) during exercise.

5. Improved cognitive function: You guys know it helps you to improve your memory and this is also because of the blood flow that circulates intensely after a good workout.

6. Improved sleep: Gym workouts can also help to improve sleep quality due to the increased production of endorphins and the release of muscle tension.

7. Enhanced immunity: Gym workouts can also help boost your immune system due to the increased production of white blood cells during exercise.


Gym workouts offer several health benefits, including improved heart health, increased muscle mass and strength, weight loss, stress relief, improved cognitive function and sleep quality, and enhanced immunity. If you’re looking to improve your overall health and well-being, consider adding more total gym workouts.

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