Health + Fitness

YOGA FOR MEN ON THE TOTAL GYM: PART 1 Calling all men who want to improve their performance levels! We’re talking about enhancing the quality of how you live, move, think, and breathe. Guys, I’m talking to you! Did you know that you can gain so many benefits from incorporating a form of consistent yoga or stretching practice into your daily routine? Sounds simple, but how many of you do it? WHY DO YOGA? Yoga offers an incredible range of benefits for men of all ages. Not only does the practice enable you to tap into stress-relieving qualities, but it can also help you enhance many other parts of life. Other great benefits include: • Improves posture • Aids in weight loss • Increases flexibility & range of motion • Develops inner core strength • Enhances athletic performance • Increases core strength • Improves work productivity • Improves intimacy • Increases self awareness & self esteem • Improves circulation & blood flow • Heightens mood These are pretty amazing benefits practically all men look for and desire. Over the years there’s been an increase in men practicing yoga, however, there’s still room for growth. Recent studies still put men at only about 28% of the “yogi” population compared to women. So let’s go guys! Yoga can be practiced anywhere- in any setting- and doesn’t require experience to begin. The journey starts when you start…. Right now. So, I’ve created the perfect 3-part series to get you started on your Total Gym! It’s called, “Manly Moves”, because… well, they are manly stretches for you guys looking to increase your physical performance and flexibility! MANLY MOVES OVERVIEW Guys, I know the thought of doing yoga could be a deal breaker, so that’s why we’re going to keep things simple and not overwhelming so that you can get those muscles more limber ASAP! I made this into a 3 Part Blog series to introduce you to yoga on your Total Gym- essentially one flow at a time. Each blog will contain 1 flow that consists of only 3 to 4 poses that are sequenced to “flow” from one to the next to maximize your positioning on the Total Gym. These stretches will ultimately help obtain muscular strength, length, balance, and release tension points in your muscles. By the end of the 3 Part Series, you will know three solid Manly “Flow” Moves that you can perform as a powerful yoga practice on your Total Gym! MANLY MOVES: FLOW I Listed below are 4 yoga movements that will get you “flowing”. I suggest learning the movements and feel what incline setting is best for you on your Total Gym to accommodate your flexibility. Focus on performing the movements slowly with control and breathe fully into each pose, this will help your muscles relax. Just remember, the key to any success is to be consistent, practice often, and make it part of your daily habits. Now let’s flow… *The accompanying video demonstration will explain in detail how to perform these poses/ stretches on your Total Gym* Directions: Perform this flow 3xs through on each side. Repeat more rounds if your feeling the flow and want more! 1. Standing Forward Fold (Sanskrit: Uttanasana) • Focus: opens the back of the legs, hips and back. • Goal: Allow gravity to do its job in this pose. Try to relax your head and neck so you can reduce any upper body tension. • Benefits: lowers blood pressure, eases headaches, improves circulation and helps you sleep better. • Why it’s a good Man Move: This pose is appealing for non-bendy men because it can easily be modified, especially on the TG. 2. Plank (incline push-ups) *This is your Transition + core work* • Focus: to challenge your entire body, from head to toe, with the added bonus of feeling like a total boss holding yourself up in a superhero position! • Why it’s a good Man Move: Guys, if you want to unleash your inner superhero, planks are the way to go, as they build rock-solid abs, enhance your overall strength and endurance, and make you feel like you can conquer the world (or at least your workouts)! 3. Upward Facing Dog (Sanskrit: Urdvha Mukha Svansana) • Focus: can help to open the chest and strengthen the back and arms. • Goal: stretches and strengthens the entire body, while improving posture, spinal alignment, and respiratory function • Benefits: helps improve breathing difficulties, strengthen the arms and wrists, and helps release stress • Why it’s a good Man Move: This posture will help anyone who sits behind a desk or drives for long hours each day by opening the chest, shoulders, abdomen, and hip flexors. • For men who also enjoy more strenuous forms of exercise, Upward Facing Dog is a great way to warm up and get the muscles stretched and blood flowing before expecting the body to go all out. 4. Downward Facing Dog (Sanskrit: Adho Mukha Svanasana) • Focus: to stretch and lengthen the entire body, while strengthening the arms, shoulders, and core, improving circulation and energizing the body • Goal: to promote overall physical and mental wellbeing by improving strength, flexibility, and focus to reduce stress, anxiety and fatigue • Benefits: improves circulation, reduces back pain, increases shoulder and hamstring flexibility, strengthens limbs, and reduces stress and anxiety • Why it’s a good Man Move: It’s the pose that just makes you say aaaah. Downward Dog brings the attention to all of those tight areas that challenge men—the hamstrings, calves, arms, shoulders, back, hips and more. And while it stretches the body, Downward Dog also strengthens the arms and legs. Perhaps even more important for men is what Downward Facing Dog does for the heart. This amazing asana strengthens the heart as it improves circulation, reduces stress and helps high blood pressure. Be sure to check out the video to see how these Manly Moves flow together on your Total Gym! Moving through this simple

YOGA FOR MEN ON THE TOTAL GYM: PART 2 Hey guys! Welcome back to the Manly Moves yoga series on the Total Gym. In this three-part blog series, we’ll explore “Manly Moves” designed specifically for men who want to improve their flexibility, reduce stress, and enhance their overall well-being. In our first blog, we explored how yoga can enhance your strength, flexibility, and mental focus. If you missed out on Part 1, be sure to check it out and you’ll have a chance experience your first yoga flow sequence. For Part 2, we are going to continue your yoga journey to improve your physique and serenity! I will be introducing you to a new yoga flow sequence while you discover the power of yoga on the Total Gym. So grab your Total Gym, put on your warrior spirit, and let’s dive into a world where strength meets tranquility. MANLY MOVES: FLOW II Utilizing your Total Gym will help all of you “tight, non flexible” men learn to love to stretch! The Total Gym acts as the perfect “prop” to assist and accommodate your flexibility by positioning the incline at an achievable height and by using the glide board to move with you through different ranges of motion. It’s the perfect solution to help you gain the flexibility and mobility in your muscles. Listed below are 3 yoga movements that will get you “flowing” on your Total Gym. Learn the movements first, then give them a go on your Total Gym. Adjust your incline to accommodate your flexibility and see what feels best for you when on your Total Gym. I suggest starting at a medium incline and lower it as you develop your flexibility. Focus on performing the movements slowly with control and breathe fully into each pose. Be consistent, practice often, and make it part of your daily habits. Now let’s flow … *The accompanying video demonstration will explain in detail how to perform these poses/ stretches on your Total Gym.* Directions: Perform this flow 2xs through on each side. Hold each pose for a few breaths to relax into the pose. Adjust your body positioning or incline to achieve a successful experience. Repeat more rounds if you’re feeling the flow and want more! 1. Warrior I (Sanskrit Virabhadrasana I) • Focus: to strengthen the legs, open the hips and chest, and cultivate stability • Goal: to build strength, stability, and focus in the body and mind while stretching to open the hips and chest • Benefits: develop strength and flexibility in the legs, hips, and spine, improve balance, posture, reduce stress and anxiety, and improve circulation and respiration • Why it’s a good Man Move: This iconic posture stretches men where they need it most—the hips and shoulders. On top of opening these tight areas, it’s also a strengthening posture that builds the thigh muscles (especially around the knees), which means more stability and protection for sensitive joints during high impact sports. Want more powerful shoulders? Try holding this pose for 10-15 breaths and you’ll never again question whether yoga is physically challenging! 2. Runners Lunge & Half Pigeon (Sanskrit Ardha Kapotasana) • Focus: loosen up the leg muscles and reduce hip pain from sitting, and focus to correct postural defects. • Goal: open the hips and hamstrings, stretch the lower back, hip flexors, quadriceps, pelvis, and psoas muscles. • Benefits: increases flexibility of the hip flexors and lower back muscles, supports digestion, and can alleviate mental stress or worry, since emotions are stored in the hips. • Why it’s a good Man Move: Tight Hips? Pigeon will be your best friend. This posture is a challenging one, but you can ease yourself into it as your hips open more and more. Since it’s a powerful way to open the glutes, hamstrings, adductors and hip flexors, Half Pigeon can help you when you take part in physical activities, carrying heavy objects, etc. Once you release the tension in your hips, you’ll also feel the benefit in your lower back and other areas of your body. 3. Half Kneeling Hamstring (Ardha Hanumanasana) • Focus: to target the muscles in the back of the thigh and surrounding areas of the hip complex. • Goal: to increase flexibility and mobility in the hamstring muscles and reduce the risk of injury. • Benefits: improves hamstring and hip flexibility and better overall mobility. • Why it’s a good Man Move: For those sports lovers, this stretch helps reduce the risk of injury and can enhance athletic performance. 4. Childs Pose (Sanskrit Balasana) *This is your transition move to reset and repeat on the other side* • Focus: to provide a gentle stretch to the back, hips, and shoulders, promoting relaxation and releasing tension in the body. • Goal: to create a sanctuary of tranquility, allowing for deep relaxation, emotional grounding, and a connection to inner peace and serenity. • Benefits: Opens hips and relieves tension in pelvis, lengthens spine, relaxes posterior muscles, stretches ankles, stimulates the digestive system, and increases blood flow to head and neck. • Why it’s a good Man Move: it offers a moment of introspection, stress relief, and deep relaxation, allowing them to recharge both physically and mentally, while providing a gentle stretch that aids in relieving tension and tightness often experienced in the back and shoulders. Remember to check out the video to see how these Manly Moves flow together on your Total Gym! Stay tuned for Part 3 as we conclude this series with another Manly Moves flow that you can incorporate into your routine, or better yet, attempt all three flows together! Namaste. Maria The post YOGA FOR MEN ON THE TOTAL GYM: PART 2 appeared first on Total Gym Pulse. https://youtu.be/UtF-pQ89s8Q Hey guys! Welcome back to the Manly Moves yoga series on the Total Gym. In this three-part blog series, we’ll explore “Manly Moves” designed specifically for men who want to improve their flexibility, reduce stress, and enhance their overall well-being. In our first

Improve your golf game with Total Gym Improve Distance and Accuracy this Golf Season with Three Basic Exercises Using the Total Gym Mark Scally, Total Gym Master Trainer Golf season is in full swing and there is no better time than now to perfect your skills. So will training off the course actually result in longer drives, more accurate irons, and lower scores? The answer is YES, especially when your training promotes improved swing mechanics. If you are looking for a versatile piece of equipment to compliment your game, let’s start with your Total Gym. The Total Gym is an excellent way to effectively train the wide range of golf-related muscle groups that the game requires. One of the unique features of the Total Gym is its cable/ pully system. The cable/ pully system triggers multiple muscle groups to work together while performing simple exercises. The result is creating strength and “pliability” instead of just bulk. This is excellent for golf training. Also, maximizing resistance by incorporating body weight with long ranges of motion while maintaining a controlled tempo really simulates the effects of good golf mechanics. For starters, I’ve shortlisted three of my favorite golf moves on the Total Gym. I’ve selected these because they embody the same golf swing mechanics that are critical for distance and control while also protecting from the most common injury. The first two exercises are rotational-based. To create a more powerful swing, these exercises focus on maximizing the rotation of your shoulders and core, while extending your arms and hands away from your body to create separation and leverage. These rotational moves are essential for generating distance and accuracy in golf. The third exercise is a Total Gym classic that alleviates strain in the lower back while also strengthening the shoulders while opening the chest. Not only does this feel amazing on the back but it also promotes proper posture when setting up to (or addressing) the ball before you swing. Give these three exercises a try and feel free to add some of your own Total Gym favorites. After making this a routine, your training will translate to better swing mechanics on the course, increased club-head speed, and better consistency! Most importantly, you will reduce the risk of injury allowing you to enjoy the game pain-free for years to come. So get your Total Gym ready, clean the grooves on your clubs, and get in the groove of training for a great golf season!! Enhance your golf game with these 3 powerful Total Gym moves. Goal: To strengthen the muscles of the hips, spine, and core to significantly improve your balance, accuracy, and overall performance on the course. Set Up: Adjust the incline to accommodate your strength level. Either low- or mid- level is recommended to start. Exercises are intended to be performed slowly at a controlled speed without overstraining or muscling through the exercise. Perform: Aim for 10-12 repetitions on each side and repeat as many sets as you desire (1-2 sets works great). Incorporate these movements at least 3 days per week. These exercises can also be used for pre- and post- golf warm-ups and cool downs. Focus: Focus on maintaining control and stability throughout each movement. Remember, slow and steady is the name of the game. 1. Torso Rotation for Core Stability and Power Golf is a game of rotation and control, therefore, having a strong and stable core is paramount to achieving a consistent and accurate swing. This exercise is a top pick because it targets your oblique muscles, helping you develop maximum rotation which is needed for a powerful and consistent swing. Directions: • Stand on one side of the glide board with both cables in each hand. • Anchor down to either a sitting or kneeling position. (Kneeling requires more core control and stability, and also provides more range of motion.) • Once on the glideboard, bring the hands together as if it were one cable and slightly bend the elbows. One cable may be used in lieu of two for less resistance. • Engage your core and rotate your upper body away from the anchor point, then slowly return to the starting position to repeat for the desired reps. • Repeat the same set up and exercise on the other side. 2. Single Arm Diagonal Pull for Rotational Power This exercise makes the top 3 because generating rotational power is essential for maximizing golf performance! It targets your core, shoulders, and back, which allow you to develop explosive rotational power and stability. It also helps promotes strength in the rotator cuff muscles which help stabilize the shoulder and produce a powerful downswing and balanced follow-through. Directions: • Assume the same position as the previous Torso Rotation exercise (above). • Carefully release the cable in the hand closest to the vertical column. (The outside arm performs solo on this one!) Note, you may have to adjust the incline lower for this one since it requires scapular stabilization, core control, and full extension of the arm). • Start with the outside arm positioned at rest by the opposite hip. Lead with the back of the hand as you diagonally pull the cable across the body. Feel as if you just completed your swing and finish with your arm extended. • Hold for a moment to focus on the controlled and deliberate movement, then slowly return to the starting position to repeat again. • Perform the same set up and exercise on the other side. 3. Surfer Row for Upper Body Strength and Balance Golf is a sport that demands core stability and especially requires lower back strength and flexibility. Core stability is essential during all phases of the swing from proper setup, backswing, and follow through. The high demand and excessive use of the back makes the Surfer Row a fantastic exercise because it helps to develop the necessary posterior strength and core stability to not only hit the ball further but to also keep your

tone your arms and abs with total gym super-sets! Hey Total Gym Team! It’s Total Gym Master Trainer JayDee back with 5 great Super-Set and Compound exercises to sculpt your arms and abs. Sumer is upon us and it’s time to shed your Winter layers, don your sleeveless shirts and tank tops, and show off your Total Gym sculpted arms and svelte abs! What is Super-Setting? Super-setting is working two unrelated muscle groups back to back with no rest in between each exercise. In today’s workout, we will be super-setting your arm muscles (biceps and triceps), with your abdominal and core muscles (internal and external obliques, lower/upper abs, and your low back. What are Compound Exercises? This is targeting different muscles by doing 2 or 3 exercises simultaneously. You gotta love the versatility of your Total Gym! Why Should I Do Super-Sets & Compound Exercises? The benefits are simple: Getting the most out of life’s most precious resources – TIME! Yes, of course we wanna put in the time to work out our bodies. Why? To reap those wonderful benefits of feeling better, looking better, increased health, a higher quality of life, and longevity just to name a few. But hey, there are a lot of other things vying for our time in life – like work, family, fun, and the latest series on Netflix! So let’s dig into Super-Sets and maximize our Time Management. Here are the 5 Arm/Ab Super-Set & Compound Exercises you’ll learn in the video: 1. Single Arm Lateral Biceps Curls with Obliques – Pump up the “Guns” and Twist and Shout that waist line! Choose the seated option or challenge your balance and proprioception trying the kneeling option. 2. Single Arm Triceps Extension with Angled Obliques – Tighten those triceps so when you stop waving, your arm stops waiving too :). Seated or kneeling. 3. Lying Tricep Extensions with Leg Raises and Crunch – Extending the legs to target the lower abs, helping flatten your tummy. Then we add a crunch to add the upper abs to the mix and wake up that six-pack. 4. Seated Biceps Curls with a Pilates Teaser – A Pilates Teaser is a very advanced mat Pilates exercise but the Total Gym will allow you to be successful enough to make Joseph Pilates proud! 5. Kneeling Triceps Kickbacks with a Low Back Strengthener – I love this compound exercise to work your triceps and train your lower back. Keeping our lower back strong can help eliminate those low back aches and pains which affect millions and millions of people. BONUS: Kneeling (or high kneeling) Biceps Curls. In this segment, I introduce Static Equilibrium. What is Static Equilibrium? Static Equilibrium is an exercise modality that is totally unique to your Total Gym! It entails moving both arms simultaneously – in opposition – while the glide board remains static. Say what? Yeah, It’s hard to describe in words but you’ll easily grasp it by watching the video. My favorite saying as a trainer: “To keep your muscles progressing – you gotta keep em’ guessing!” This simply means you need to change up your workouts and exercises periodically to keep things physically, and mentally, fresh. Static Equilibrium will accomplish this and will give credence to the saying “Burn Baby Burn!” Enjoy Team! The post tone your arms and abs with total gym super-sets! appeared first on Total Gym Pulse. https://youtu.be/qWKYUAbhqnQ Hey Total Gym Team! It’s Total Gym Master Trainer JayDee back with 5 great Super-Set and Compound exercises to sculpt your arms and abs. Sumer is upon us and it’s time to shed your Winter layers, don your sleeveless shirts and tank tops, and show off your Total Gym sculpted arms and svelte abs! What is Super-Setting? Super-setting is working two unrelated muscle groups back to back with no rest in between each exercise. In today’s workout, we will be super-setting your arm muscles (biceps and triceps), with your abdominal and core muscles (internal and external obliques, lower/upper abs, and your low back. What are Compound Exercises? This is targeting different muscles by doing 2 or 3 exercises simultaneously. You gotta love the versatility of your Total Gym! Why Should I Do Super-Sets & Compound Exercises? The benefits are simple: Getting the most out of life’s most precious resources – TIME! Yes, of course we wanna put in the time to work out our bodies. Why? To reap those wonderful benefits of feeling better, looking better, increased health, a higher quality of life, and longevity just to name a few. But hey, there are a lot of other things vying for our time in life – like work, family, fun, and the latest series on Netflix! So let’s dig into Super-Sets and maximize our Time Management. Here are the 5 Arm/Ab Super-Set & Compound Exercises you’ll learn in the video: 1. Single Arm Lateral Biceps Curls with Obliques – Pump up the “Guns” and Twist and Shout that waist line! Choose the seated option or challenge your balance and proprioception trying the kneeling option. 2. Single Arm Triceps Extension with Angled Obliques – Tighten those triceps so when you stop waving, your arm stops waiving too :). Seated or kneeling. 3. Lying Tricep Extensions with Leg Raises and Crunch – Extending the legs to target the lower abs, helping flatten your tummy. Then we add a crunch to add the upper abs to the mix and wake up that six-pack. 4. Seated Biceps Curls with a Pilates Teaser – A Pilates Teaser is a very advanced mat Pilates exercise but the Total Gym will allow you to be successful enough to make Joseph Pilates proud! 5. Kneeling Triceps Kickbacks with a Low Back Strengthener – I love this compound exercise to work your triceps and train your lower back. Keeping our lower back strong can help eliminate those low back aches and pains which affect millions and millions of people. BONUS: Kneeling (or high kneeling) Biceps Curls. In this segment, I introduce

Remix Your Summer Fitness Routine with this Total Gym Series – part 3 Part 3: Mobility + Flexibility Remix Welcome back, to Part-3 of the Summer Remix Series! If you are just diving in now, be sure to check out the previous blogs to get the full program details and start from the top! Part 1: Strength + Balance Part 2: Cardio + Core It’s time to incorporate mobility and flexibility exercises into the mix. These movements not only enhance your range of motion but also contribute to your overall balance, coordination, and stability. Let’s dive in and discover why training mobility and flexibility are crucial aspects of your fitness journey. The Power of Mobility & Flexibility Mobility exercises target your joints, muscles, and connective tissues, allowing you to move freely and efficiently. By incorporating mobility movements into your routine, you improve your functional movement patterns, prevent injuries, and enhance your overall athletic performance. Flexibility training is an essential part of a fitness routine that goes hand in hand with mobility. Your muscles contract to strengthen, but they also need to elongate back to their resting length for recovery. When your muscles are more mobile and fluid, your body will perform daily tasks and activities with greater ease. So, don’t overlook the power of mobility and flexibility—it’s the key to unlocking your body’s full potential! WORKOUT #3: Mobility + Flexibility Let’s rock out the final workout of the series by challenging your skills! These movements will challenge your inner strength to stabilize, utilize your coordination, and core strength. Move slowly with control, that in itself will set the challenge level high! Set Up: no accessories (glide board only), low level (suggested: 1-2 incline) (lower is harder) Option: for an extra upper body challenge, add hand weights to any of these exercises Directions: • Set a timer or timer APP. • Perform the exercises in the order listed in circuit format. • Perform 60-90 seconds (each side), then move on to the next exercise taking little to no rest in between. • Complete as many rounds as your time permits. • You have the option to perform this as a single workout circuit, combine it with Parts-1 and 2, OR incorporate the movements along with your other routines. • FULL SUMMER REMIX WORKOUT: Once you’ve learned all three routines with good form, “remix” them together for a complete strength, cardio, and flexibility workout! 1. Runners Lunge & Twist (face away) Focus: core balance, ankle stability, move slowly with a controlled movement to enhance mobility and flexibility. • Stand at the bottom base facing away from your glide board. • Soften the knees to find balance on 1 leg. Slowly place the ball of the other foot on the GB. Hands can be placed on hips, crossed in front of chest, or behind head to keep chest lifted. • Maintaining balance and begin to open the GB to achieve a lunge. At the bottom of the motion, rotate the torso over the front knee. Aim to open the arms to reach 1 to the floor or side of shin and the other overhead. • Return to starting position and repeat. • Repeat on both sides 2. Inner Thigh Slides Focus: Strengthens and lengthens the inner thighs while externally rotating through the hips. Core stability, balance, and control are required to open and close the GB with control. • Stand at the bottom base facing the side with the feet slightly externally rotated (toes + knees angled outward). • Place 1 foot on the glide board in an externally rotated position to match the foot on floor with the knees slightly bent to start. Extend arms out to sides for balance and control. • Begin to open the glide board and extend both legs as if performing a split (move slowly so you maintain control so that the glide board doesn’t open beyond your comfort level). • Maintaining a neutral spine at all times. • Hold for a moment in the split position, feel the inner thighs shake, then slowly return to the starting position to repeat. • Perform on both sides. 3. Down Dog / Dolphin Slides Focus: Improve shoulder strength, mobility, flexibility, and range of motion in the joints while strengthening the core. • Stand at the bottom base facing the vertical column. • Place your hands on the sides of the glide board then press out to a plank position, then shift the hips up and back into a down dog position keeping the glide board open. (This will help you know if you need to adjust your body position). • Open the glide board more by sliding Slide into a forearm plank, achieving an elongated spine from head to heels. • Pike the hips back up while simultaneously extending the arms into the down dog position. • Repeat this motion slowly with control and keep the core engaged at all times! • Note: a lower glide board is more challenging for your upper body and core strength. Please adjust the incline to a higher position to keep your form on point!). Bonus: Plank challenge (hold 30+ seconds) You have many options on this one! If you typically perform a plank a certain way, try to remix your move by attempting a different variation. Here’s some options to choose from: • Closed vs open glide board • Kneeling with the glide board closed • Legs extended with the glide board open • Arms extended (full plank) vs forearm plank • Face the vertical column vs face away with hands / forearms on floor (advanced) Check out the video demonstration to learn how to perform these mobility + flexibility exercises on your Total Gym. Wrapping Up the 3-Part Series: A Total Gym Remix for Summer Success Congratulations on completing the 3-part series on remixing your workouts with your Total Gym! We’ve covered the importance of changing up your routines both mentally and physically, introduced the benefits of cardiovascular training, strength