• The Total Gym can replace other exercise equipment like free weights.gym image by Du...?an Zidar from Fotolia.com
  
  The Total Gym 1000 is a piece of exercise equipment designed to utilize your own body weight to work out muscles all over your body. The Total Gym is built with an adjustable incline that allows you to increase gravitational resistance. You can perform high reps at a low incline for toning or lower reps at an increased incline to build muscle. With more than 100 exercises, you can tone every part of your body on the Total Gym 1000.
  
  

Arm Pullover

• The arm pullover exercise works your arms and upper back to build muscle and increase strength. If you wish, work through the exercise quickly to add a cardio component to the movement. Lay with your back against the seat and the Total Gym tower behind your head. Grip one handle firmly in each hand, bend your knees and rest your feet on the lower section of the Total Gym seat. Stretch your arms out so your hands are above your head, and circle your arms out and down until they are resting at your side. Return to the starting position and repeat the motion for at least 10 reps.
  
  

Lateral Squat

• Lateral squats on the Total Gym 1000 allow you to work your leg and buttocks muscles without putting unnecessary strain on your knees or ankles. Lie on your side against the Total Gym glide-board, and stretch the top leg out so your foot is resting against the foot attachment. Bend the bottom leg slightly underneath the top leg. Maintain firm contact with the foot attachment, tighten the muscles in the leg and buttocks, and slowly bend and straighten your top leg to move your body up and down along the Total Gym glide-board track. Repeat for a minimum of 10 reps, and turn over to work the opposite leg. You can also work both legs in a full squat while lying on your back instead of your side.
  
  

Butterfly

• The butterfly works your arms, chest and back in a smooth, fluid motion that prevents stress and strain. Seat yourself at the top of the glide-board facing the bottom of the Total Gym. Stretch your legs out in front of you, and keep your spine straight and your shoulders pulled back. Grasp a handle in each hand, and stretch your arms out behind you with both palms facing forward. Take a deep breath, and as you exhale, pull your arms forward in an arcing motion until your arms are stretched out in front of your body at chest height. Repeat this movement at least 10 times.