Best Total Gym Workout for Getting Results

Get a Great Workout in Less Than 20 Minutes!

Listen to your body when planning a workout schedule. In general, you can do strength-training every other day, but your body will need more of a break from time-to-time. If you schedule means you won't be able to workout for three or more days, make sure the last workout before that is really intense. Push yourself to the limit in terms of resistance and duration. Take a couple minutes break and do an extra set or two of each exercise. Your body will have plenty of time to recover on your break. Every once in a while, maybe once a month, workout on the Total Gym two days in a row. Follow it with three days off and you will see great results. Enough of the drum roll, here's the exercise routine to get results:

After warming up a little bit (maybe 5 minutes of walking or just moving around the room to warm-up the muscles), start with a basic pull-up. Lay on your stomach, with your neck and head positioned above the bench. Use a reasonable weight and use the cords to perform pull-ups. Perform the repetitions slowly and smoothly. 10 slow repetitions are far better than 20 fast ones. Form is of paramount importance. Take a minimal break in between "sets" before continuing with the same exercise. Pay attention to the muscle "burn" when doing an exercise. There's a distinct difference between a muscle burning and outright pain. A good burn will help your muscles grow, pain will set you back in exercise routine, possibly causing injury.

Next is the bicep curl. From the same position as the pull-up (which uses 80%) of your upper body muscles by the way), turn over your hands and you are in perfect curl position. The most important thing is keeping your shoulders down (remember this is a bicep exercise) and your wrists strong. Again, perform this motion slowly and consistently. Honestly, the slower the better for muscle development. Women: don't worry, you won't turn into a muscle-bound arm wrestling champion with these exercises. Anywhere from 3-6 sets is a good place to start. With these first two exercises being from the same position, you can do them in just a few minutes.