17
A
DVANCED
M
EN
’
S AND
W
OMEN
’
S
W
ORKOUT
:
D
AYS
2
AND
4-L
EGS
#1 Leg Pull:
Unhook arm pulley
cable. Attach wing
accessory.
Secure feet under top
bar of wing accessory.
Lay on your back with
legs straight and
buttocks near the top
of the glideboard. Point
toes. Pull the glideboard
toward your feet until
the glideboard nearly
reaches your heels. Let
the glideboard down
slowly. Repeat. For
added abdominal work,
lift head and shoulders
as you pull up. Do not
raise back off of
glideboard.
#25 One Leg Squat:
Unhook arm pulley
cable. Attach wing
accessory.
Position rails on highest
resistance level. Roll
glideboard toward
support column and sit
at the bottom of the
glideboard. Lay back.
Perform the squat
exercise (#5) one leg
at a time. The free leg
extends over the top of
the wing accessory.
Repeat. Switch legs or
alternate legs between
repetitions.
Muscle Groups
Exercised:
Calves, Hamstrings,
Lower and Upper
Abdominals, Hips,
Thighs and Buttocks
Muscle Groups
Exercised:
Thigh, Hips, Calves,
Front Thighs
#26 Toe Raises:
Unhook arm pulley
cable. Attach wing
accessory.
Roll glideboard toward
height adjustment
column and sit at the
bottom of the glide-
board. Lay back.
Place your toes on the
wing accessory and let
your heels drop down
below the bottom of the
accessory. Raise up on
your toes using your calf
muscles, then let your
heels drop through so
your feet are flexed.
Raise up on your toes
again and repeat.
#27 Lunges:
Unhook arm pulley
cable.
Place one foot on the
floor next to the rear
crossbar of the unit.
Place the other foot on
the glideboard about
mid-way up the board.
Push the glideboard up
the incline. Repeat.
Switch legs.
The Lunge differs from
other Total Gym® 1000
exercises because the
lower incline levels are
more difficult than the
steeper incline levels.
Muscle Groups
Exercised:
Calves, Ankles
Muscle Groups
Exercised:
Front Thighs, Hips,
Buttocks, Hamstrings
