T
ABLE OF
C
ONTENTS
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
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