Workout PDF

Womens 6-8 Minute Workout
Days 1 & 2
WORKOUT PROGRAM
The following 6 programs have been designed to maximize the time spent on your Total Gym.
Follow the program and exercises as you workout with Rosalie Brown in the 6-8 Minute Workout video,
or use the following sheets as a reference when you cant watch the workouts.
Day 1 Workout
Date
Card #
7
26
52
8
26
52
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Pull-Up
Leg Curl: Lying or Seated
Sit-Up
Chin-Up
Sit-Up
Standing Aerobic
62
62
63
64
65
65
Step 1: Arm Pulldown

Step 2: Arm Pulldown w/ Rotating Thumbs
Step 3: Snow Angel/Iron Cross
Step 4: Arm Pullover
Step 5: Single Leg Pullover (switch)
Step 6: Single Leg Pullover w/ Rotating Thumbs (switch)
Day 2 Workout
Date
Card #
27
31
29
31
29
31
29
31
32
Exercise Name
Squat
Calf Raise
Single Leg Squat (switch)
Single Leg Calf Raise (switch)
Single Leg Squat into
Hamstring Pull (switch)
*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.
2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at www.TotalGymDirect.com. For additional workouts and product
accessories visit us online at www.TotalGymCatalog.com. All workout cards can be found in the Total Gym Training Deck at www.TotalGymCatalog.com.

Days 3 & 4
WORKOUT PROGRAM
Day 3 Workout
Date
Card #
9
53
9
53
54
52
66
67
68
68
69
70
84
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Cross Cable Row

Sit-Up with Cables
Cross Cable Row
Sit-Up with Cables
Oblique Twister
Sit-Up
Seated Aerobic Routine
Step 1: Leg Curl w/ Seated Fly
Step 2: Leg Curl w/ Straight Arm Lift
Step 3: Leg Curl w/ Biceps Curl
Step 4: Leg Curl w/ Reverse Curl
Step 5: Leg Curl w/ Upright Row
Step 6: Leg Curl w/ Seated Surfer
Toe Touch Stretch
Day 4 Workout
Date
Card #
2
1
2
10
55
12
55
2
1
2
62
62
63
64
65
65
Exercise Name
Seated Chest Press - Narrow grip

Seated Chest Press - Shoulder width grip
Seated Chest Press - Wide grip
Front Pullover
Crunches
Iron Cross/Snow Angel
Crunches (advanced - lift feet off bench)
Standing Aerobic

Days 5 & 6
WORKOUT PROGRAM
Day 5 Workout
Date
Card #
72
73
74
33
43
33
19
75
19
75
Exercise Name
Incline
Level
Reps
Sets
(12-15)
(1-3)
Incline
Level
Reps
Sets
(12-15)
(1-3)
Toe Touch Biceps Curl

Toe Touch Row
Toe Touch Upright Row
Outer Hip & Thigh
Seated Biceps Curl
Outer Hip & Thigh
Shoulder Press
Core Extension
Shoulder Press
Core Extension
Day 6 Workout
Date
Card #
18
44
18
21
44
Exercise Name
Inverted Iron Cross/Snow Angel
Lying Triceps
Front Deltoid/Lateral Raise
Lying Triceps
66
67
68
68
69
70
84

Toe Touch Stretch
Menss 6-8 Minute Workout

Days 1 & 2
WORKOUT PROGRAM
The following 6 programs have been designed to maximize the time spent on your Total Gym.
Follow the program and exercises as you workout with John Carleo in the 6-8 Minute Workout video,
or use the following sheets as a reference when you cant watch the workouts.
Day 1 Workout
Date
Card #
7
26
52
8
26
52
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Pull-Up
Sit-Up
Chin-Up
Sit-Up
Standing Aerobic
62
62
63
64
65
65

Day 2 Workout
Date
Card #
27
31
29
31
29
31
9
73
9
73
Exercise Name
Squat
Calf Raise
Cross Cable Row
Toe Touch Row
Cross Cable Row
Toe Touch Row

Days 3 & 4
WORKOUT PROGRAM
Day 3 Workout
Date
Card #
19
54
19
54
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Shoulder Press
Oblique Twister
Shoulder Press
Oblique Twister
Standing Aerobic
62
62
63
64
65
65

Step 3: Iron Cross/Snow Angel
Day 4 Workout
Date
Card #
2
1
2
64
55
2
1
2
12
55
55
Exercise Name
Arm Pullover
Crunches
Crunches
Crunches with Feet Up

Days 5 & 6
WORKOUT PROGRAM
Day 5 Workout
Date
Card #
Exercise Name
3
45
3
45
43
20
43
20
Seated Chest Fly
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Lying Triceps Extension

Seated Chest Fly
Seated Biceps Curl
Upright Row
Seated Biceps Curl
Upright Row
66
67
68
68
69
70

Day 6 Workout
Date
Card #
21
18
44
21
18
44
Exercise Name
Lying Triceps
Lying Triceps
Total Body Circuit
WORKOUT PROGRAM
This is a great way to get started on your Total Gym. This program is designed to give you a full body strength and endurance
challenge. Begin with 12-15 repetitions that can be executed with good form. If you feel unable to maintain your form in your set,
lower the level of incline. Perform 1-3 sets at a slow, controlled speed. Take rests as needed. Once you successfully perform
more than 15 repetitions, increase your level of incline. Perform this routine 2-3 times per week alternating between workout
options #1 and #2.
Workout Option #1
Date
Card #
30
34
12
45
3
54
43
71
7
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Toe Out Squat

Side Squat
Iron Cross
Seated Chest Fly
Oblique Twister
Seated Biceps Curl
Lying Leg Curl with Crunch
Pull-Up
Workout Option #2
Date
Card #
27
29
10
56
44
1
11
43
Exercise Name
Squat
Single Leg Squat
Front Pullover
Pullover with Crunch
Lying Triceps
Seated Chest Press
Seated Row
Seated Biceps Curl
Core Strength and Stability
WORKOUT PROGRAM
This program is designed to strengthen and condition the large stabilizing muscles of the core. Begin with 10-12 repetitions that
can be executed with good form. If you feel unable to maintain your form in your set, lower the level of incline. Perform 1-3
sets at a slow, controlled speed. Take rests as needed. Once you successfully perform more than 12 repetitions, raise the level
of incline. Perform this routine 2-3 times per week alternating between workout options #1 and #2.
Workout Option #1
Date
Card #
56
57
54
73
76
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets

Oblique Pullover Crunch
Oblique Twister
Toe Touch Row
Half Roll Back with Biceps Curl
Workout Option #2
Date
Card #
78
56
75
77
5
52
Exercise Name
Surfer
Core Extension
Side Plank
Incline Push-Up
Sit-Up
Womens Lower Body Strength
WORKOUT PROGRAM
This program is designed to strengthen and tone your lower body without adding muscle bulk. Begin with 12-15 repetitions that
can be executed with good form. If you feel unable to maintain your form in your set, lower the level of incline. Perform 1-3 sets
at a slow, controlled speed. Take rests as needed. Once you successfully perform more than 15 repetitions, raise the level of
incline. Perform this routine 2-3 times per week alternating between workout options #1 and #2.
Workout Option #1
Date
Card #
Exercise Name
27
Squat
29
Single Leg Squat
31
Calf Raise
30
Toe Out Squat
35
Jumping Squat
71
33
Outer Hip & Thigh
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Workout Option #2
Date
Card #
Exercise Name
27
Squat
34
Side Squat
28
Twisting Squat
35
Single Leg Jumping Squat
32
Hamstring Pull
37
Inner Thigh Pull
75
Core Extension
Womens Upper Body Sculpt
WORKOUT PROGRAM
This program is designed to tone and define your upper body without adding muscle bulk. Begin with 12-15 repetitions that can
be executed with good form. If you feel unable to maintain your form in your set, lower the level of incline. Perform 1-3 sets at
a slow, controlled speed. Take rests as needed. Once you successfully perform more than 15 repetitions, raise the level of
Workout Option #1
Date
Card #
56
45
24
20
43
15
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets

Serve
Upright Row
Seated Biceps Curl
Swimmer
Workout Option #2
Date
Card #
Exercise Name
73
43
22
44
Toe Touch Row

Seated Biceps Curl
Shoulder Extension
Lying Triceps
1
54
Seated Chest Press

Oblique Twister
Mens Lower Body Power
WORKOUT PROGRAM
This program is designed to increase strength and power in the lower body. Begin with 10-12 repetitions that can be executed
with good form. If you feel unable to maintain your form in your set, lower the level of incline. Perform 1-3 sets at a slow,
controlled speed. Take rests as needed. Once you successfully perform more than 12 repetitions, raise the level of incline.
Perform this routine 2-3 times per week alternating between workout options #1 and #2.
Workout Option #1
Date
Card #
27
35
31
35
31
39
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Squat
Jumping Squat
Calf Raise
Single Leg Calf Raise
Sprinter Start
Workout Option #2
Date
Card #
Exercise Name
38
27
34
35
Standing Lunge
Squat
Side Squat
Jumping Squat
35
26

Lying Leg Curl
Mens Upper Body Strength
WORKOUT PROGRAM
This program is designed to increase muscle strength and size for your upper body. Begin with 10-12 repetitions that can be
executed with good form. If you feel unable to maintain your form in your set, lower the level of incline. Perform 1-3 sets at a
slow, controlled speed. Take rests as needed. Once you successfully perform more than 12 repetitions, raise the level of
Workout Option #1
Date
Card #
7
5
11
43
1
56
12
45
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Pull-Up
Incline Push-Up
Seated Row
Seated Biceps Curl
Seated Chest Press
Shoulder Width Grip
Workout Option #2
Date
Card #
Exercise Name
Cross Cable Row
13
25
18
46
54
3
44
19
Reverse Fly
Inverted Front Raise
Inverted Biceps Curl
Oblique Twister
Seated Chest Fly
Lying Triceps
Shoulder Press
Long and Lean
WORKOUT PROGRAM
This program is designed to strengthen your entire body while creating a longer and leaner look. Begin with 12-15 repetitions that
can be executed with good form. If you feel unable to maintain your form in your set, lower the level of incline. Perform 1-3 sets
at a slow, controlled speed. Take rests as needed. Once you successfully perform more than 15 repetitions, raise the level of
Workout Option #1
Date
Card #
40
41
42
58
59
56
3
13
45
76
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Toe Bar Squat

Feet in V
Hip Roll
Roll-Up
Kneeling Plank Press
Seated Chest Fly
Reverse Fly
Half Roll Back w/ Biceps Curl
Workout Option #2
Date
Card #
41
29
31
38
77
75
37
32
Exercise Name
Feet in V - Heels on Bar
Single Leg Squat
Single Leg Calf Raise
Standing Lunge
Side Plank
Core Extension
Inner Thigh Pull
Hamstring Pull
Kids Workout
WORKOUT PROGRAM
This program is ideal for kids beginning at the age of 8. The program is designed to be fun while increasing body awareness,
stamina and confidence. We recommend that children work with an adult to learn proper form and to ensure safety. Begin with
12-15 repetitions that can be executed with good form. If you feel unable to maintain your form in your set, lower the level of
incline. Perform 1-3 sets at a slow, controlled speed. Take rests as needed. Once you successfully perform more than 15
repetitions, raise the level of incline. Perform this routine 2-3 times per week alternating between workout options #1 and #2.
Workout Option #1
Date
Card #
27
35
31
10
56
45
1
22
43
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Squat
Jumping Squat
Calf Raise
Front Pullover
Seated Chest Press
Shoulder Width Grip
Shoulder Extension
Seated Biceps Curl
Workout Option #2
Date
Card #
27
29
35
71
7
5
44
43
Exercise Name
Squat
Single Leg Squat
Pull-Up
Incline Push-Up
Lying Triceps
Seated Biceps Curl
! Parental Warning: It is recommended that an adult supervise all activity on the Total Gym.
My Personal Programs
WORKOUT PROGRAM
As you work through these various programs, you may decide to create your own personal programs. Select exercises
randomly or choose your Total Gym favorites. Its an easy and fun way to stay motivated!
My Personal Programs
Date
Card #
Exercise Name
Resistance
Level
Reps
Sets
Starter Workout Program
WORKOUT PROGRAM
This program can be found in your Total Gym: Start It Up! instructional video as a work-along routine.
Circuit Training Program: Begin with 12-15 repetitions that can be executed with good form. Perform one set of each
exercise one after another without rest.* Perform this routine 2-3 times per week.
Starter Workout
Date
Card #
Exercise Name
27
Squat
29
Single Leg Squat
7
26
Reps
Sets
Pull-Up
Cross Cable Row
43
Seated Biceps Curl
33
Outer Hip & Thigh
54
Oblique Twister
Resistance
Level
Seated Chest Press
10
Front Pullover
56
45
19
Shoulder Press
75
Core Extension
84
Toe Touch Stretch
* Stop the exercise if you feel light-headed or dizzy.
What is Circuit Training? Circuit training is an efficient way to train multiple muscle groups in a short period of time. It works by performing a
series of exercises that typically focus on different muscle groups. As you begin your circuit, youll complete one exercise and then move onto the
next exercise with little or no rest in between. By circuit training youll gain both muscle strength and cardio endurance.

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Womens 6-8 Minute Workout

Step 1: Arm Pulldown

Womens 6-8 Minute Workout

Cross Cable Row

Seated Chest Press - Narrow grip

Womens 6-8 Minute Workout

Toe Touch Biceps Curl

Step 1: Leg Curl w/ Seated Fly

Menss 6-8 Minute Workout

Step 1: Arm Pulldown

Menss 6-8 Minute Workout

Step 1: Arm Pulldown

Menss 6-8 Minute Workout

Seated Chest Fly

Lying Triceps Extension

Step 1: Leg Curl w/ Seated Fly

Total Body Circuit

Toe Out Squat

Core Strength and Stability

Pullover with Crunch

Womens Lower Body Strength

Single Leg Squat

Toe Out Squat

Lying Leg Curl with Crunch

Outer Hip & Thigh

Single Leg Jumping Squat

Inner Thigh Pull

Womens Upper Body Sculpt

Pullover with Crunch

Toe Touch Row

Seated Chest Press

Mens Lower Body Power

Single Leg Jumping Squat

Mens Upper Body Strength

Cross Cable Row

Long and Lean

Toe Bar Squat

Starter Workout Program

Single Leg Squat

Cross Cable Row

Seated Biceps Curl

Outer Hip & Thigh

Seated Chest Press

Pullover with Crunch

Lying Triceps Extension

Toe Touch Stretch

* Stop the exercise if you feel light-headed or dizzy.

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