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Total Gym for Seniors and Plus Size
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- čas přidán 6. 08. 2024
- ➡️Exclusive 10% Total Gym Discount (Applied at Checkout Cart): www.dpbolvw.net/click-1008252...
The Total Gym (or sliding benches in general) are great for being a low impact flexible way of resistance training that can be used by just about everyone. I've had a lot of older and plus size individuals reach out about some questions using the Total Gym. And while these populations are not the same, there are similar concerns about using the machine effectively. So I wanted to make a video showcasing a simpler way of approaching the machine through 4 positions. Instead of focusing on specific muscles, these 4 four positions go over (what I believe) are the fundamental exercises that are low impact and minimally stress the joints. Obviously everyone is different, but along with this I tried to consider a number of variables for these populations.
0:00 - Intro
1:46 - Choosing a Machine
3:23 - The "4 Position" overview of using the machine
4:19 - Position 1: "Seated Facing Towards" Exercises
8:34 - Position 2: "Seated Facing Away" Exercises
11:43 - Position 3: "Lying Face Down" Exercises
14:09 - Position 4: "Lying Face Up" Exercises
15:22 - Get a larger Squat Stand
16:35 - Using Resistance Bands
18:36 - Conclusion
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DISCLAIMER:
Hybrid Resistance CZcams channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide, I may receive a small commission. Please know that I include affiliates that I personally have investigated / personally use and feel that they would be of value to you. There is no additional charge to you! Thank you for supporting this channel so I can continue to provide you with free content each week
I can’t tell you how grateful I am that you would make this video and be so considerate of the fact that not everyone can do “normal” total gym workouts. I’ve been almost immobile for the past 2 years and I’m just now starting to be able to exercise; I got a total gym because it seemed like something I would be able to do, but finding a workout that I’m capable of has been very tough! Thank you so much for thinking of us and doing this.
No problem at all. Feel free to let me know what might be some ideas or things you'd like to see covered to be of more help.
I also have been immobile for 2 yrs. I am. A senior senior and i just bought a total ggym. Need complete body workout
Total Gym needs to throw you in an informercial for their products. You are the most consistent person I have seen on CZcams. You have been doing sliding bench videos for more time than most CZcamsrs have even been on CZcams and deserve 100k subscribers!!! 🔥🔥🔥
Thanks Reynaldo, that really means a lot coming from you because I know you equally see the value these machines offer as much as I do. A big part that drives me to make these videos and the channel is knowing what these machines are capable of and how they can benefit so many people if they give it a chance.
My wife and I are morbidly obese, and looking to make a change in our life. We inherited a Bayou Fitness machine and intend to use it in our 30 minute circuit workouts with the whole family. I didn't know where to start, so this video was extremely helpful. Thanks!
That's great to know that this video was helpful. Thank you for watching
I also watched your video for obese and seniors. I'm 64 and super-obese. Found a like new Total Gym Fit on Craigslist the other day. I just completed my first complete routine. Your guidance and the machine are amazing. I'm retired from the USAF and worked out religiously on Nautilus equipment while I was in. I thought I was going to be trapped in this terrible, old body for the rest of my life. Now, I have hope. Much to my wife's chagrin, the Total Gym will stay in our living room (folded when nit in use). Thank you for your videos and inspiration.
Thanks for taking the time to make this video for seniors and overweight folks. This is an often overlooked group. I think many seniors are attracted to the Total Gym because of the low impact on the joints and the fact it simply looks fun!
I just am setting up my Total Gym. I fit into the plus size and Senior category. I appreciate this video and I'm excited to get started getting stronger. Thank you!
Don't forget injured people :) I'm late thirties and have been fighting a severe spine injury since 18, has been tough finding ways to remain active and use the body when i'm struggling with fatigue and pain 24-7. Finally bit the bullet a few months ago and got the TG thanks largely to your videos convincing me this would be a low impact way to break a sweat, and wow is it ever. It's been almost twenty years of pain and slug... ups and downs... i wish someone had marketed this as a solution for injured athletes (to me) long ago. So thanks, you're right about most of the assumptions in this video and it's helped a lot.
Thank you! Woke up and, all of a sudden, I was over 50 and obese! Got a TG from neighbor (they never used it) and love it, so far.
Thank you for info. Am 77. Use my TG 6-7x a wk in various positions. Have been using for 16+yrs but look at various videos for new ideas. No body knows everything!
Thanks for doing this video. I am 63, and my right hip bothers me, but I still want to use the Total Gym to get in shape and build up my muscles.
No problem at all. Thank you for watching.
I'm a lard ass and the TG seems like a good way to get back into working out. God knows I have plenty of weight to use as resistance. Thanks for this thoughtful video.
Thanks for watching. Good way of looking at it, that the more you weigh, more resistance, more strength.
I appreciate what you showed. When people first set up they use lowest setting thinking it is the easiest and least resistance. But lower means very difficult to squat down and get on and off. So, set up in the middle settings and use your legs at first is really a better way to approach the machine. Also, keeping a STABLE chair nearby is great to help you get up and down and if you fall off the machine you can pull yourself up. One BIG MISTAKE they do not show you is, don't get on your knees facing forward because if you lean forward at all, the sled heads down and you have no way of stopping in front and can have a very serious injury hitting your head on the runner bars. This should be covered better by Total Gym as it is quite a real danger.
You have to be able to mount and dismount a horse before you can learn to ride it safely. Any activity that isn't done safely will cause injuries. Luck is not a sound survival strategy.
The biggest mistake that anybody can make Is using ANY equipment when they are not physically able to use it. Flexibilty and balance are necessary precursors to using a Total Gym without constant assistance from another person persent all the time you use it.
The first exercise every person should do is to put it at the lowest height level and practice standing up and sitting down. When they can do that easily, then raise it one level. Repeat this until they have the machine at a height where they struggle to get on it. Then back off to a lower level. Only aftre thus is mastered should you do ANY other TG exercises.
Being able to keep your balance in any position, being able to get up and down from the floor without using a support, and being able to sit down and stand up from a sturdy chair without using your hands are the second level of physical mobility. Those are basic survival skills for seniors - and babies. Babies still remember the first survival skill- how to fall safely.
The techniques for mastering basic mobility skills are covered in every CZcams Feldenkrais channel. A person who is unable to do these things should not be using a TG but be seeing a physical therapist for appropriate exercizes.
That you decided to make this video, is very thoughtful. Thank you for making this for everyone.
I watched other beginner video's, which are certainly not for older or overweight individuals I was so disappointed. Thank you for being an individual that realizes that only young fit people want to use this equipment. If I had to do the other supposed beginner videos, I would quit before I even started. You have given me hope.
Great to hear and happy I could help. I'm planning on putting out another related video to this one in the near future. Let me know if there's any content or areas you are still struggling or have questions about.
Thank you for posting this extremely helpful and motivational video. And I really appreciate you being kind by using the words “plus size” and “older”. I’m a 58 year old man, 5’8” 250#. When I hit that weight, I am finally going to do something about it. I bought a total gym machine and your video has really helped giving me ideas on how to use it. Thank you!!!
No problem what so ever and very happy you got something out of the video. Please let me know if there's other questions that I can answer for you. It helps with video ideas and to know what others might be struggling with.
Hello. My name is Mike, and I just purchased the Total Gym Fit today. I'm 51 years old, and I am in the plus size category. I used to own a Total Gym XLS many moons ago, and I loved that machine. I used it everyday, but unfortunately it just broke down, and I couldn't use it no more. I used to go to the gym all the time, but I kept getting injured there. Now that I am 51, I'm trying to stay away from the heavy weights, even though I enjoy lifting that heavy weight. I know with the Total Gym I won't get injured. When I owned one and used it everyday, I never got injured. Thank you for making this video. I just found your channel today. I subscribed to it. Keep up the good work, keep making videos for people in there 50's. Thanks again!
Thank you for the comments and feedback. Out of curiosity how did the XLS break? Also definitely let me know what kind of content you (or people >50) could use that would help.
Thank you for making this video!
I am a obese senior that needs to get back into shape.
My husband and I have an older Total Gym XL
We bought in 2003-2004.
I think. We exercised consistently then dropped off using it.
Now we need a program for our senior bodies!
I'm going to finish watching! God bless you& your family!
Thank you for positive comments and blessings! Same to you as well. I will look into doing that soon, thank you for the suggestion.
You should check out Feldenkrais with Taro Iwamoto. It's a good starting place for an exercise program for any senior, regardless of the level of fitness.
Been having this machine for 15 years now I'm 57 and need more of a senior exercising..Thank you kindly
Great to hear. Thank you for watching.
Great video as usual. I have had a commercial grade Total Gym since 1997 with all accessories. Last night I bought a Total Gym FIT Ultimate xl squat stand all accessories that includes pilates. I bought it on eBay from total gym direct not $1600 there are better deals QVC is one. I paid $520 unbelievable. Total Gym for life. For the injured old-timers like me I am 64 the total gym is amazing. Been at it 26 years, great even when hurting and that is every day 😂. Buy one y'all. Also a great warm up before lifting weights. And watch all these videos.
Thank you!
I am so grateful I came across one of your videos!! I am so hooked on your honesty and thoughts about helping a group I am in “ older and plus size”. Not many people take us in to consideration as to what we want to do and what we can actually do!! I feel confident choosing a total gym and starting to move !! I hope you plan to make more instructional exercise videos to help us “ older and plus size group!” God Bless you man!
Thank you for the compliments. You may find this video helpful as well if you haven't see it. czcams.com/video/X08oKAMGjXM/video.html
This is wonderful! I have been searching for workouts where I can do a different position each day. I am a senior (also overweight). This is perfect for me!
Excellent video. I helped a couple of octogenarians use the machine this way. They had a hard time getting off while laying on their back. So I put a door anchor on the top of the frame of the door located in front of the footrest. They used a length of rope that they could tuck the other end into their pants waistband with enough slack that they could still slide up and down. When they finished the set they grabbed the rope attached at their waistband and pulled themselves off the bench. Can also put some thick padding on one or both sides of the gym and gently roll off. But that can be trickier. The pull up rope assist works great. It is like a person lending you a hand except the hand is a rope and you can do alone
That's a great Tip. Thanks for sharing. I may mention that in a future video if you don't mind!
@@hybridresistance please feel free anytime any place. Glad can help. Great channel
I'm fit and over 50 and some days I just don't have it in me to do the full effort TG, so thank you for this! You also just gave some great examples to add resistance for leg presses for those of us who don't have a weight bar. KUDOS!!!
Thank you for watching and for the positive comments. I'm in my 30s and also don't have it in me on some days!
I just wanted to take a moment and say thank you so much for the ideas and demos. I'm physically disabled and I was finding it hard to use the machine the best way. This will definitely help going forward!
No problem at all. I very much appreciate you watching. I'm planning on making another video that may help you out in the near future. Let me know if you have any specific questions.
Finally a fab video for the neglected exercise population out there. I am in the "elderly category" and this trainer nailed it. In my humble opinion this trainers' experience and excellent teaching background sets him apart from the others who make these videos.
Thanks again Marilyn for those positive comments!
Thank you I have a total gym but haven't touched it for over 2 years because of the very things you are talking about, I'm getting back
this is very helpful...thanks for making it. I will be putting my total gym back to work.
I also fit into both categories. Thank you so much! I am actually going to start physiotherapy to also get more exercises not to do damage. This is a great help :)
No problem and thanks for watching. I know they many clinics use this machine as well.
Finally, someone who understands my struggle. Not only am I overweight and elderly, I’m also arthritic. Thank you for the exercises tailored to me. Subscribed.
No problem. I can't say I went through it, but someone very close to me has their whole life
Great video. Thank you. I have arthritis in my spine at 35 from breaking it so this looks like exactly what I need! Just bought a total gym cuz I love the one at my PTs. Can't wait to try these
Glad it was helpful!
Thank you so much for this video! I know it’s a bit older but I just came across it. I have been trouble moving for a few years now and have been putting on a lot of weight because of it. I just found out a last year that I have really severe Osteoarthritis, degenerative disc disease in my spine, and fibromyalgia. The specialist I have been seeing keep saying that I need to be doing non impact exercises. My husband bought me a total gym. This was great in theory but I could not find a workout plan that didn’t cause me additional pain. This video was like an answered prayer.
Thank you so much for the comment. It's always good to hear that the content is impactful for people. Please let me know if there's any other help you need or things you want to see.
Thanks for the video, I find you very thougho with the basics it's amazing on what you can do on these machines if you get a little creative. I'm trying to develop my ab muscle without the ab crunch attachment and it's working.
Thanks again
Thanks for watching and for the comments. I appreciate it. You definitely don't need the attachment to get a great ab workout.
Thank you for doing this TG workout video! I'm in my 60's but am not overweight. I've always worked out at the gym until a few years ago. So I watched your video to see what ideas I might glean. I've been using my TG for a couple of years now. I've used the squat stand but have positioned my feet higher on it to prevent the issue of knees over the toes. When doing squats, I've also done toes in and toes out, single leg squats, etc. Now I plan to get the large squat stand and the resistance bands. Hopefully, I can get into more of a routine doing leg and core work with the TG. I will check for videos you've done specifically for those areas. Thanks again for the video! The Total Gym is a great machine! I wish I had bought one years ago!
Thank you Colleen. Very happy you found the video useful and are seeing progress with the Total Gym.
Thanks for this video from a 65+ female that has always been active. Arthritis and surgeries on my hands has made it almost impossible for me to hold a free weights above 15# in my hands. I just purchased a Total Gym to hopefully keep what muscle I have (it is definitely a challenge as the years pass). I'm hoping this piece of equipment will help with keeping my range of motion and fight gravity lol.
Great instruction and demonstration of exercises. Thank you!
No problem, thanks for watching.
Thank you very much for your channel. I really needed your guidance! I have my TG set up in the garage but I don't know what to do. I'm 75 and "suddenly" got old! Lots of joint and mobility challenges. I have terrible sciatica in my leg and have been going to PT - who has me doing several exercises. I really want to use my gym now as I'm forced to face the pain and I need to find an escape route! I searched for TG exercises on YT and thankfully found you. I am going to try to find what works best for me without hurting myself and I feel like you can definitely help me there. Thank you so much 🌹!
God Bless you always!!
Thank you so much for those kind words. God bless you as well.
This is extremely helpful. I’m about to buy one and learning the machine and exercises can be overwhelming for me especially. Thank you!
Happy it was helpful. Feel free to let me know if you have any questions.
Thank you what a tutorial you make it easy to follow with lots of ideas
Very good for us old soldiers who now in late 60's and doctors tell me no more heavy weights for me due to major injuries from my military days affecting me now , but do aqua exercises and low impact workout with cables etc like Total Gym offers... I was doing my regular body weight only exercises but now moving into Total Gym exercise program now and appreciate your video to show me best way to start doing exercises without injuries for this Combat Veteran ..my mind still in my 20's LOL..
Great to hear and thank you for your service !
Thanks so much for your great video, explanations and examples of different ways to do things as I'm getting back into using my Total Gym as a senior. Yikes! After watching yours I'm going to go right over and try these :D
Thanks Cathy. very helpful it was useful.
Thank you so much for making this video now I have something to help me exercise will use your video all the time
Thanks so much. Please let me know what other vidoes would be helpful
Thank you for this! Very well explained. I'm 40 and just over 500 lbs and really need to do something. Because of my size I'm looking at having to get the Total Gym GTS model as the XLS (which looks awesome and is 50% off) can't handle my current weight. I just have to look at it as an investment in my improved health as I got married 2 years ago and just had my first child 2 months ago. I want to live a long life with my wife and child.
Great to hear and thank you for kind words / watching. The FIT is has 450lb weight limit so another alternative is just start with something else and or keep working on diet. Definitely would save you a bunch of money. Otherwise the GTS looks awesome for sure. But you're right that it would be an investment in your health. Congratulations on your child / marriage and great on you for working to be healthy for your family. That's a big motivator for me as well.
@@hybridresistance Thanks! I decided to get the FIT Signature Plus (from the link in one of your videos). It's like the FIT but cooler because of Chuck's name on it and also happened to be cheaper than the normal FIT, plus it comes with the bigger squat pad. I'm basically going to test the waters to see how it holds up. If it looks like I need to drop a few more pounds to safely use it then that's what I'll do.
The GTS looks amazing, but the price, plus an extra complexity of getting and setting it up was another barrier. It would have taken 2-3 weeks to come in because it has to be freight shipped (at yet an additional cost) and actually requires assembly by someone who is sent out after it's delivered. Plus, no lifetime warranty on the frame and even less warranty on parts and padding.
I should be taking delivery of the FIT Signature Plus by Friday. 🍻
hi if u hadn't seen "a healthy alternative" or intermittent fasting channels , try them to aid u in your journey . biggest hassle with them is the Extra time available daily
Please include in future videos methods for safe entry and exist form the machine. In the past I elevated the rear on a bench and used bungees for resistance instead of the incline due to difficulty getting on and off the bench. It can be challenging at low incline levels for those with bad knees. Thank you for addressing issues in this population group.
I'm 58 years old so I'm happy you showed the work out for older people because doing these things on your knees is just not a option some people or on really high inclines so you helped a lot of people I'm sure
Happy that was helpful.
HI... I fit into all the categories... bought the cycle attachment so I can recline and cycle... advised to do this by my chiropractor.
I MADE myself put it together today... I won't tell you how long this has been sitting waiting for me to put it together. My budget was a concern... it IS a concern but I prayed!!! got it on a MASSIVE SALE!!! Thanking God every day because I need this!
Great to hear. Hope it all works for you and that you continue to enjoy the machine.
I am 69. From boot camp to FMF to retirement - and LA FITNESS, I find at this time, I just cannot keep up with thouse routines I spent decades doing. FIrst, you cannot do better than this machine to keep yourself going when you are older. The range of stuff you can do, the convenience of the machine and its exercise options cannot be beat. I also have the FIT. What I added and could highly recommend are the dip bar, chrome handles (these allow so much more grip doing chest exercises) and the Total Gym Pilates Toe Bar - which really expands your lower body exercise choices. And thanks for this video - especially pointing out the mistakes you can make in posture and form. If you are getting up in years, get one of these and keep in touch with this site. You will definitely feel younger than you are...
Thanks for that comment. Very helpful and encouraging for people to hear.
Omg this is the best video, I nearly gave up on it, I just couldn’t get on and off like other videos, it was quite funny, great options thank you , I’m going to have another go on it today , hopefully won’t fall off 😂
Great series of videos! Would love to see videos specifically for sculpting shoulders. Many thanks!!
Sounds good will do.
DANG dude - look at you here two years ago and then look at your most recent updates. Incredible. Congrats for demonstrating that hard work, persistence and the right advice should be able to help any of us. I'm 68.5 and finally have some hope again. Are you in Central Ohio that I could hire some personal training? That's my only beef with 'self' stuff - just getting off the launch pad.
Thanks so much for the positive comments.
Good stuff as always.
What a good presentation, I really needed the help thank you for sharing.
No problem Deborah. Thank you for watching!
Thank you so much this is very useful. ☺️
Thanks for this video, I just restarted using the total gym again after major hart surgery.🤔 I never thought about using my feet to assist my excercises, heck I even got a littel workout to my legs👍
Great to hear your back at it. If you haven't yet seen it, you might find my latest video useful for getting back into the machine. I get into using the feet in that video as well. I was also surprised how much it's still demanding even with using the feet. czcams.com/video/0yJ4CtQQMKI/video.html
@@hybridresistance wow thanks
Thank you. Very helpful
Thanks for making these video's. I have the weider UBW bench. Looking for workout video's on YT to help me get in shape, you're channel is great! Some ab / lower back and waistline focused video's would be great. Also any legs, and lower back stretching techniques you found on the bench, that help stretch out the lower back (sciatic pain) would be helpful. I'm just starting out again at 52, overweight and out of shape, so, this particular, beginner video is perfect to start with. Thank you again for investing your time to make these videos.
Thanks David. I've got a bunch of stretching and leg videos on the channel. Most are generally organized in a playlist. Here's one on back exercises that you might find some relief in czcams.com/video/1P6CzdR66b0/video.html
This is so helpful! Thank you! ♥️
Very happy to hear that.
Wow this is so good cause I can bend my knees easy. I have trouble sitting down by once I’m there I keep going
Omggggg I just found I can watch this on tv.
Great video’s regarding the Total Gym.. I’m watching right now.. 🎉🎉🎉🎉
Great to hear I'm on the "big screen"
I'm an 83 year old women with Lumbar Spinal Stenosis. After watching your videos on CZcams, I'm convinced that I could benefit from using a Total Gym, my PT has me doing a lot of stretches to strengthen my back abs and legs, mostly on the floor, it's hard for me to get down and up off the floor. I'm thinking the elevated sliding bench would make doing these exercises much easier. .
Thanks for sharing that. Let me know how it goes it you ever get one.
This was a great video! I bought my Total Gym Fit about 3 years ago and only used it a few times. I lost my mother a year ago and put on about 50 pounds. Yesterday I pulled out my gym to start getting some exercise in. I am 45, 211 lbs., and my knees and ankles are really starting to bother me. I have always played softball and bowled, but have not moved since covid. It was difficult for me to keep up with a video I found on CZcams due to my weight. Your video is going to make a huge difference for me. I also like the way you incorporate the resistance bands. Can you tell me what size those are and where I can get them? Thank you again for the video.
Thank you for the positive comments and sorry for your loss. I'd recommend you also check out my "programs" playlist to get more info on some routines to follow if you're interested. Thank you for watching. These are the bands I use amzn.to/3bU4cxK
Great tips. Thanks.
Glad it was helpful!
This is great, thank you!!!
You're welcome. Thanks for watching.
Just got a total gym XLS for free! I'm 6'6" and 378 lbs w a bad back. I'm hoping this will work for me. I can't stand being this heavy and out of shape. I appreciate you videos.
That's great, can't beat that deal. Just make a schedule on the days you're going to workout and don't deviate from it and you'll slowly but surely keep seeing progress. Thanks for the comment.
@@hybridresistance The total gym I got is functional but sticks. I cleaned the rails but it didn't help. The painted bars have some minor gouges. Should I wet sand them? The wheels spin fine. Not sure what else to try.
Thanks so much! Really helpful!
Very happy it was helpful
Thank you I soooooo needed this!
No problem, thank you for watching.
Thanks for this. I bought a Total Gym and I don’t love it. It puts a lot of stress on my shoulder when I try to do the chest press because of the angle this is done at. I couldn’t work out for several days because of that. I have a Weider crossbow and have no issues doing the chest press on that.
You could check out this video I just made about ways to feel the Total Gym in your chest. czcams.com/video/W63zPz1vD3c/video.html I go over some things that might alleviate the pressure you feel in your shoulder.
Thanks! Need to build muscle,it’s been a long time since we exercised! !!
excellent video for all
If you have the standard squat rack, it's pretty simple to make a taller one for $20 in materials.
For ~$15 you can get a 2 ft x 4 ft hobby panel of 11/32" BCX plywood at a lumberyaard or home center and have them cut it. That and carpenters glue is all you need. I made mine about a foot higher than the original. That's so long that I couldn't use the squat rack to stabiize the TG if I stored it vertically. I'd trip over it.
Directions,
Cut off 4 inches from the worst edge, then cut off another 8 inches. Throw away the 4" strip. Put away the 8" x 24" piece.
Cut the 36" x24"piece in half across the wide edge to make two pieces 18" x 24".
Glue the two 18" x 24" pieces together to get one piece 18" X 24" x 11/16"
The tubes mount approx 9-1/2" apart. Draw a line down the middle of the 18" width , and a second line parallel to it, 4-7/8" to one side. Call the second line B.
Measure 3" up from the end of line B and drill a 3/32" hole
Mark the squat rack tubes te tubes. where the edges of the platform cross them
Remove the 6 screws from the original squat rack. These screws are 1-3/4" long. They oenetrate the platform about 1/2".
On the new platform, measure 3" up from the end of line B and drill a 3/32" hole 1/2" deep.
Place the support tubes into the Total Gym .
Using one of the 6 screws, and the hole you driled, LOOSELY attach the new platform to the tubes.
Square up the bottom edge and driue os all you need. ve 1 screw just far enough into the board to mark its location. Remove the new platform and draw a line through that mark and parallel to line B. Call this line C.
Measure the spacing beteen the mounting holes on your original squat board.
The one I have has them 4-1/4" and 8-1/2" up from the lowest holes.
Using your dimensions, mark the upper hole locations on lines B and C
(Mne were 4-1/4" and 8-1/2" from the first two holes)
Drill 3/32" holes 1/2" deep. at your marks.
Mount the new squat board. Do not over-tighten the screws.
Options:
1. Cover the squat board with carpeting or PVA foam floor mat.
2. (Overkill) Mount the 8x24" board between the support tubes using glue and screws.
Wow, thanks so much for sharing all that information.
The Pilgrim’s Progress by John Bunyan. Good flick!
Love this Video Tutorial
Thank you for watching
This will help me a lot.Thanks
Great to hear that. Thanks for watching.
@@hybridresistance Just subscribed,thanks again!
Hi, thank you so much for making this video. I do have a quick question, if I may? If I wanted to break the 4 positions that you mentioned out over 2 days of workouts, how should I pair them? For example: Day 1 - Seated Facing/Lying Face Down, Day 2 - Seated Away/Lying Face Up. I’ve heard the saying “back and bi, chest and tri”, and I am just wondering how that would translate using the 4 positions that you mentioned in this video. I would also like to tell you how much I enjoyed the video with your wife. I would be an avid viewer of any videos she would make using the Total Gym. She could probably make an entire series of videos centered around how to incorporate quick TG workouts regularly into the chaotic and busy daily lives of most American women. Thanks again for the video and take care.
Thank you for watching and sorry for delayed response. I would just pick a few exercises (some pushing, pulling, legs) on each position for each day with at least a day off in-between. You can definitely do all 4 positions in one workout if you'd like. Thank you for the kind words as, I'll be sure to pass them along to my wife. I'd also refer you to this video where I break down the Total Gym muscles worked for the most common exercises czcams.com/video/GL3EScP19cU/video.html
I am a senior and I'm trying to plan ways to strengthen my hips.So I can hold my legs up to do some ExerciSes
Thank you!
I just ordered the apex g3. I just had abdominal aorta aneurysm Surgery and have 4 weeks to recover. Had a total trainer Pilates by bayou fitness a few years ago. What level and what exercise should I start with?
I wouldn't worry about a certain set setting, but rather go off a setting that works for you and a particular exercise. Something simple to go by is an incline setting that allows you to perform an exercise with good tempo (2 seconds up, 2 sec down) for 10-20 reps while still maintaining good form and stress on the muscles. The setting will likely differ on various exercises. With that said, many times I just leave it at a setting and adjust my reps accordingly.
I found a older Total Gym not even sure what model it is but the wording on the bed is merely Total Gym in gold. My issue is one of the wheels cracked apart and I see they sell replacement wheels but without knowing what model it is I am not sure which wheels to buy. Any help would be appreciated. I am 66 years old, but am very limber I used to use Pilates Performer so am familiar with a bench. I am trying to help my posture using rollers to stretch the overtight chest and shoulder muscles so I assume I need to tighten the opposite muscles and I know a bench can help. Do they even sell wheels for the older models? Thanks.
Found the wheels and I am up and running. Saw a hack to do squats using the wall as support since there is no foot bar at all on this old model.
Sorry for the extreme delay, I missed this comment. I recommend you check out HuckProducts.com and or shoot Randy an email there. He should sell replacement wheels for any sliding bench.
I appreciate your tips, I have such bad knees, cannot sit low. Would it be possible to have the incline on the highest level but putting a platform of some sort under the bottom to level the incline without having to put so much pressure on the knees for a beginner?
Thanks for your comment. I guess it depend on you personally on how that feels. That is a great idea and sitting high would be help alleviate that.
Straight up, are any of the Total Gym sliders comfortable for a 6'4" person? I hate being limited on new equipment, etc. Thanks.
How many reps do you think is best to do with these exercises... also how many sets? Thanks for breaking it down into some great exercises !
I like doing around 15 reps each, ab exercises I try 25.
Hi, thanks for your videos. What is the MAXIMUM incline level you recommend not going over for people using this machine to lose weight? Thank you.
I personally wouldn't look at it that way as the weight loss factor won't really depend on the incline, but I think I see what you mean that maybe at a lower incline you'd be moving faster. But even this really depends on each person. But to give you an answer I'd say an incline on a particular exercise that allows you to work anywhere from 10-20 would be good. Hope that helps.
In my mid 60s in fairly decent shape but lost workout motivation when Covid started because I no longer had my trainer. I have a TG and really need to get rid of flabby arms because they were so toned before Covid. What arm exercises do you suggest and how many reps and sets? Your videos are great. Straightforward and not all the rah rah you go girl etc etc!!!😂
Thanks Christine! In general I think it's best to go off of general feeling and do whatever rep/set range that gets you to about muscle failure. Find 1-3 exercises for biceps and triceps, for 12min-35max reps, x 1-3 sets, at a 2sec up / down tempo for a overall general recommendation.
A FITNESS PUZZLE:
Hello & thanks for your utūb vids. I'm a 59yo pretty fit guy with a unique challenge. 6'2", 165lbs, I was disabled in '99 by a surgical accident that damaged my actual spinal cord w/ inoperable scar tissue and 24/7 moderate to severe chronic pain. My pain mgmt dr has cleared me for reasonable working out. My unique challenge besides aging is the onset of severe pain after as little as 15' of sustained exercise. Walking, standing, especially flexion of the low back bring the core pain and neuro-leg discomfort. I'm in no added danger of injury, just quality of life impacts.
I want to be strong before I tirn 60mnext March, but don't want bulk. You obviously have the knowledge, & I'm hoping for 4 or 5 exercises I can use to up strength and endurance fitness. Thanks so much, Eric J, TX
Thank you for sharing all of that. Not to throw a ton a videos at you, but I'd recommend checking out my "beginner" playlist where I go over a bunch of foundational stuff, such as my top 8 and even top 3 exercises. czcams.com/play/PLUiiIHn087rEndI1CYZyosZSIsXfF3EfZ.html
Thank you for the information I ordered my total gym from QVC text stream with 15 levels I was born with Cerebral Palsy on my whole left side of my body I am not able to use my hand my right side is completely normal and I have to keep my muscles intendant's active or I will get stiff my doctor recommended the Total Gym for me I do have a membership at a regular gym but my doctor is afraid that I'm going to lift weights I love the ab machine I just received my Total Gym I'm just now learning how do you use it because I cannot put my small hand on the handle I use a leg wrap with clip I wrapped it around my arm to use I do have to be careful though because my small handle break very easily
Thanks for sharing that Rena and really pray that the TG works out for you. Let me know if you have any other questions that I can help with.
Well, I pulled the trigger and got a TG Apex G3. Good thing QVC had payments.
I was STUNNED as I thought this wasn't maybe the right thing (Oh God I spent $450+)
I jokingly tried level 3, OMG I have COPD and COVID lungs. I could barely do 10 reps.
I'm back to level 1, start slow and realize this slide gym was the right choice. Going to have fun.
Great to hear you're on your exercise journey.
This is very helpful.
Very happy you found it helpful.
@@hybridresistance as an older person studying yoga, I’m using a ‘purple brand’ cushion to put under my knees or when sitting, as you mentioned in the video to be careful of.
Thank you I have a total gym. Want to start using again I have been diagnosed with Fibromyalgia. And looking for some new ideas for the total gym.
Happy you found this helpful.
Thank you for this video. I’m 69 and using a cane the past 2 years, due to both hip joints and low back L5 degeneration and letting my muscles atrophy. I bought the original Total Gym 1000 in the 1970’s. I haven’t used it in the past 40 years and want to start using it again. It’s too hard to keep moving the wing attachment back and forth. Do you recommend I buy a 2nd wing attachment? Or do you know if any of the foot plate attachments would fit this model? Thanks for any advice.
Hello, I'm honestly not sure about that model, but I assume that the new ones will not fit that old of a model.
@@hybridresistancethanks for the reply
Thanks for this video! I’ve had knee replacement and am not [yet] able to sit on my knees. Is there any other way to work abs besides kneeling to use the pads?
There's a good variety of exercises that you can do to work your abs/core. I've actually got a playlist labeled "core" on my channel if you want some ideas. But there's a variety of simple planks, mountain climbers, and pike exercises that you might find doable that don't have you sit on your knees. You could also try cable rotations sitting sideways on the machine. Then there's some stuff you can do lying on your back as well.
@@hybridresistance Thanks! Will check out your other videos.
Greetings from Florida the sunshine state. I gained 20 lbs during the covid lockdown and need to loose the weight snd gain muscle. What are some good Ab work outs on the Total Gym. I just got mine today and am anxious in getting started., Also my back gives me problems at time’s so what would you recommend for the ab workout?
Thank you so much for reaching out to us.
I will be posting some more abdominal workouts in the near future. I do have a "core" playlist here if you want to check it out. czcams.com/play/PLUiiIHn087rHcXfE-F_YPVMQTW2E8QWpk.html One thing to remember is that you mentioned losing weight, but just remember that the abdominal workouts won't spot reduce anything. So to see and have more a more visible midsection, you'd need to focus first on the weight loss. For lower back issues, I've always found that more back extension / strengthening exercises are more useful. I will also try to make a video on low back pain as well soon.
Sir I really need to what size and where did you obtain those Orange resistance bands your using in this video
You can find them here at UndersunFitness.com where you can SAVE 10% OFF your order of using Code "PHFitness" or find them on Amazon here amzn.to/3bU4cxK
Exercises that involve getting on your knees.How can I modify that?I cannot get on my knees due to injuries
I would simply just sit down normally. Here's a very long video (with timestamps) of my favorite exercises with variations czcams.com/video/KTUv7UsafpQ/video.html
Can this be used to help with a bad hip flexor and sciatica issues? I've had deep groin and hip pain radiating into the knee for years, despite therapy. I did improve a lot, as I've had to use a cane twice after slipping. I know the muscles have weakened due to my desk job. I am only 55 and in perfect health otherwise.
I'd probably talk to your therapist about that specifically, but it there are a lot of versatile low impact exercises regardless that are worth the machine in my opinion.
I’m not a professional but I think I can kinda answer your question. I have chronic hip pain due to arthritis. Im only in my 30s but ive had two hip surgeries (both sides each time) and am headed for a total hip replacement as my left hip has become unstable. I got the total gym bc it was a way for me to exercise without putting all my weight on my hips. It was either this or water aerobics. I can’t do squats/lunges nor can I do any running/jumping but I can simulate those exercises on the total gym. It has been incredible for my ROM.
This has helped me so much to see exercises for seniors and large beginners on my TG in plain english. I have a much much older model (90's model 1000) with no way to add a squat bench that i can figure out. any ideas?
Thank you so much for watching. Unfortunately, I don't have any ideas on how workaround not having a bottom attachment. I have done a face down squat with my arms on the one glide board and feet on the base to squat that way. Honestly, I'd just say hop off the machine and so some body squats / deadlifts to work the legs.
I finally got my Fit thru QVC during their recent sale. I keep coming back to this vid over and over until I can feel confident in my abilities. I even made a reference list poster of the different moves in the four basic positions. Thanks again!
I just found your channel and have enjoyed watching your videos. I am 56 years old and overweight at 270 lbs. I am buying a Total Gym XLS I want to know if the exercises you are showing are they ok to do everyday.
Thank you so much. It depends on a few variables, such as how hard you’re working out and how you overall feel. But you could possibly do something like this every other day.
Could I have a safe workout with it even if I'm a senior and have a metal in my back(scoliosis)?
I would have to defer you to your doctor or rehabilitation specialist on if it's safe for you. If it were me, I feel there are plenty of variations of movement patterns that I believe I could work with to safely exercise with that condition considering there is little direct stress place upon the spine in most exercises.
I don't know if you've covered this in a previous video, would adding resistance bands prove beneficial?
Yes definitely. If you haven't, I'd check out some of my more recent videos since this one if you haven't. Here's a video where I go into places where you can attach them on various sliding bench trainers. czcams.com/video/tpS3qBXhzAU/video.html
Nice video - can you pls tell me what video creation platform you use to hv video and you insert talking
Thank you. I believe I was using OBS on this video.
Do you have a recommendations for working your stomach muscles?
This link should direct you to my "core" playlist where I have some videos on this. Otherwise, I will be adding some more detailed ones in the near future. czcams.com/video/Jd6lfZPgA0w/video.html
I’m 6’8 280 lbs I have a few injury concerns. I was considering the XLS model but was told it’s not ideal for tall people.. Any advice? Thanks!!
I can't say for sure, but you'd have to just move up or down a bit on various exercises on the glideboard. Compared to the FIT model, the XLS board is almost the same, but the FIT does have a little bit more glide on the rails if that makes sense. They both are pretty close though.
@@hybridresistance Appreciate the info..