Are you looking for a total body gym workout?

Are you confused by the choices of gym equipment and exercises available? Have you reached a plateau in your workout routine? Do you want to get a complete total body gym workout without spending a lot of time in the gym or spending a lot of money on exercise equipment? Do you need a total body gym workout that you can do at home or at the health club?

Please consult a physician before beginning this or any other exercise program.

What are the basic components of a good total body gym workout?

Everything starts with the basics. We’ll start out with basic exercises for lower body, upper body, and midsecton. Choose any 2 exercises for each body part. Perform each movement for 10-12 reps and 3-4 sets. Perform this workout routine 2-3 times a week. Start with a 5-10 minute cardio warm-up and a 5-10 minute cool-down with stretching.

Recommended exercises for the Total Body Gym Workout:

Compound Movements vs. Isolation Exercises

Compound movements are exercises that stimulate the larger muscle groups of the body. These exercises stimulate many muscle groups at the same time. Isolation exercises target smaller muscle groups and specific areas of the body that need  individaul attention. Beginners should focus their training on doing compound movements because they produce the desired affect of working many areas of the body simultaneously.

Compound Movements:

Lower Body Exercises

Legs: Squats, Leg Press, Lunges (step-up or step back)

Upper Body Exercises

Chest, Triceps, Shoulders: Push-ups (Varying hand position), Bench press (incline, decline, or flat) (barbell or dumbbell)

Back, Biceps: Bent over Rows, T-Bar Rows, Pull-Ups

Isolation Exercises:

Midsection Exercises

Abs: Crunches (incline bench, floor, exercise ball), Reverse Crunches, Leg raises

Lower Body Exerecises

Hamstrings: Curls (seated, standing, or lying), Stiff-Leg Deadlifts (barbell or dumbbell)

Calves: Calf raises (seated or standing)

Upper Body Exercises

Shoulders: Shoulder Press (dumbbell or barbell), lateral raises, front raises

Arms: Biceps Curls

Use different variations of each exercise for each workout  to continuously  confuse and stimulate the muscle fibers. It is this “muscle confusion” that stimulates rapid changes in your body shape. For a great cardio workout, perform the exercises with little or no weight for higher repetitions with no rest in between sets.

This total body gym workout is for beginners, intermediate and advanced training. It is appropriate for all age groups and fitness levels. Visit our website at

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