If you’re in the pursuit of stronger leg muscles, chances are you’ll begin by working on your quadriceps and then follow-up shortly after by strengthening you hamstrings.
Hamstring muscle strains and injuries are quite common, so it’s a smart idea to keep these muscles on the back of your legs strong and toned if you’re physically active.
If it’s nice beach legs you’re after, the hamstrings are also a good muscle to target. They contribute to that firm thigh/buttock look that many women (and men) want- particularly in the summer months when they’re in beach/outdoors clothes.
When it comes to weight loss, the hamstrings also figure into the picture pretty solidly. They are large muscles in the legs and if your goal is to increase overall muscle mass to increase your metabolism and hence your fat burn.
In this video, we demonstrate how to use a Total Gym XLS (a great all-in-one home gym system we like made famous by Chuck Norris and Christie Brinkley in late night infomercials) to grow your hamstring muscles.
Among the exercises you can use a Total Gym XLS to execute for the hamstrings are:
Standing Lunge- this actually works both the quadriceps and the hamstrings, so we included it in our hamstrings video.
Hamstring Leg Curl- This may be the mother off all hamstring exercises. You’ve no doubt seen a variation of this at the health club. Usually there are several machines dedicated to this exercise. On the Total Gym you do it with the Wing Attachment and then you curl your own body weight on the Total Gym glide board. It’s actually pretty fun to do, and will give you a serious burn on the hamstrings.
Sprinter Start- Another exercise that works both the quadriceps and the hamstrings. Imagine you’re a sprinter starting a sprint race and you’ll get an idea of what this looks like.
Looking to strengthen your leg muscles? Maybe you’re looking to add strength to the other exercise activities you do such as running or cycling. Or maybe you’re looking for a way to increase your overall body muscle composition to increase your metabolism and fat burn.
Regardless of your motives, this video will show you how to work our build your quadriceps using a variety of squat exercises on a Total Gym system. Total Gym is a very versatile home gym system that allows you to work all major muscles groups while also getting a cardio workout. At PEERtrainer, we have become big fans of this product.
Strengthening your quadriceps helps with weight loss (because it’s a large muscle and more muscle = higher metabolism = more fat burned) and it also will give you nice, shapely legs. It will also add a lot of functional strength that will be helpful throughout your day- climbing stairs, carrying little kids around, lifting boxes in the garage, etc.
Check out this video where we demonstrate how you can build your quads using a Total Gym XLS. Here are some of the exercises you can do using the Total Gym system, several of which are featured in this video:
Squats- Perhaps the most standard, straightforward leg strengthening exercise. If you decide to purchase a Total Gym machine, then either the XLS or the 3000 model come with the squat stand.
Jump Squats- Another variation of the squat, only using a thrust motion to jump up. Creates additional burn and intensity on the muscles.
One Legged Squats- You can quickly double the intensity of the squat exercise by doing it with just one leg.
One Legged Jump Squats- Same as above, increase intensity by going to one leg. This one’s a killer! We’re talkin’ some serious leg burn here!
Side Squat- Another variation where you turn to the side…easiest to do the one leg version.
Calf Raises- Another standard leg strength building exercise for the calves. Total Gym offers a quick and easy way to do this using the squat platform.
The shoulders are relatively small muscles in comparison to many other ones in the body, but they important for a number of reasons.
Strong, healthy shoulder muscles can help prevent a lot of common day-to-day injuries that come from lifting or throwing (think lifting groceries, lifting kids in and out of the car, mowing the lawn or playing ball with kids).
The shoulders (in combination with the neck and upper back muscles) also figure prominently into having healthy posture. If the shoulders and upper back muscles are weak you could be prone to rounded, slouched posture. This can lead to an achy upper back and sore neck muscles.
Beyond these injury prevention and posture enhancing reasons to have strong shoulders, there is another reason to enhance your shoulder muscles- well developed shoulders look good! Well developed shoulders add to strong looking arms and a chiseled looking figure. This applies equally to men and women, though the degree of muscle development they seek may be different.
In the video on this page, we show you a number of great shoulder strength building exercises using the Total Gym XLS system. At PEERtrainer, we have become big fans of this product and method of woring out. It is easy to so, you do it at home for a few minutes a day. It works well for people who are busy with "real life." The reality is that you often only have a few minutes to get a workout in, and if you have this in your home odds are you will use it.
Here are some of the shoulder building exercises you can do with the Total Gym. By the way, we highly recommend you also watch our video on strengthening your back muscles using the Total Gym as these two muscle groups are intimately connected. Several of these are featured in our review video:
Shoulder Press (Military Press)- This is probably the most basic and fundamental shoulder building exercise where you simply press weight (dumb bells or a barbell) over your head. The Total Gym XLS
actually offers a unique (and fun believe it or not) way to do the shoulder press. It’s featured in our video.
Front Shoulder Raise/Side Shoulder Raise- Again, very basic but highly effective shoulder building exercises. Using the Total Gym XLS pulley system, you lift your arms straight forward or to the side, depending on how you want to work you shoulder muscles.
Serve- A basic Pilates exercise that that works other arm muscles as well.
Inverted Front Shoulder Raise/Inverted Side Shoulder Raise (aka: Inverted Iron Cross)- Different variations of the above while lying down on the Total Gym XLS glideboard. It’s easy to quickly find the variations that best suit you.
Upright Row- This very effectively works the shoulders and upper back muscles.
Looking to strengthen your back muscles? Trying to get nice, strong- or even ripped looking- back? Or just trying to strengthen your back to prevent injuries and back pain?
Regardless of your motivations, strengthening your back muscles is an important part of an overall strength and conditioning regimen. In this video, we will show you a range of back strengthening exercises ranging from your upper back muscles which join with your shoulders and neck (Trapezius), your side back muscles (the biggest back muscles) which can give you a great shapely torso (Latissimus Dorsi), and finally your lower back muscles.
The system we are using to demonstrate these exercises is the Total Gym XLS home gym system. It’s a great, compact and versatile home gym system that folds like an ironing board and can store easily in your closet. We really like it and hence we’re using it to demonstrate these back exercises. You’ve certainly seen the infomercials with Chuck Norris and Christie Brinkley by now.
There’s a reason over 3 million Total Gym units have sold- they’re great home gyms systems for strength building, weight loss and even cardiovascular health. If you’re interested in a Total Gym system, then click on our links in this article as we have obtained a coupon code that will get you the lowest price on a new or refurbished unit.
Also, please be aware that we are not writing this in any way to diagnose or treat back problems of a medical nature. We are only sharing this information for it’s educational value to increase overall strength and performance. If you are suffering from back pain, then please consult your physician.
Here are the types of back exercises you can do using a Total Gym XLS model:
Pull-ups and Chin-ups- Yep, you can do a variation of this classic body weight exercise. Pull-ups and chin-ups no longer have to be that crazy high exertion exercise that only marines, carnival ‘strongmen’ and hard-core ‘gym rats’ can ably perform. Depending on how much incline you set the Total Gym to, you can do a very solid pull-up/chin-up exercise. Members of our fitness team who do these types of exercises regularly at the gym testify that the Total Gym variation really works you out. It doesn’t require the same degree of initial exertion that you would experience on a chin-up bar, but it really creeps up on you! After 8-10 reps you’re really feeling it, and it actually involves far less harsh impact on your muscles.
Iron Cross/Snow Angel- This is the first in a series of back strengthening exercises we show in the video using the basic Total gym pulley cable system. By the way, did we mention yet that Total Gym comes pre-assembled, and you can be doing these exercises within minutes of it showing up on your doorstep?
Front Pullover- As you’ll see, this exercise works the core back muscles and is a easy to shift to from the Iron Cross.
Reverse Back Fly- This exercise really works the mid and upper back muscles, and the shoulders as well. Using the Total Gym, you can also really maximize this exercise with their incline system. You can also do some cool variations to work different parts of the back such as the reverse fly with rotation.
Seated Row- This is an old gym staple that you can execute quite effectively and efficiently with the Total Gym.
Cross Cable Row- Another variation of the seated row which can also allow you to work even deeper into the back muscles. Good stuff!
Kneeling Row- A variation on the two above exercises, only you do this from your knees. Another variation for working the back in different ways. If you choose to get Total Gym system (we recommend the Total Gym XLS if you decide to purchase one because the extras it comes with it justify the higher price in our humble opinion) you will quickly and easily find the variations most appropriate to your body and preferences.
Back Extension- This is a common lower back strengthening exercise that the Total Gym makes a bit easier and more comfortable using padded glideboard. You’ll see this near the end of our video.
Swimmer Extension- This exercise works the entire back: the trapezius, lats, as well as the lower back muscles. Here is a video that shows you how to do these exercises:
Click Here To Read More About The Total Gym on PEERtrainer
We have recently completed a thorough review of the Total Gym product on PEERtrainer, and our overall impression is very favorable. In fact, one of the biggest problems the company has is that the product is sold primarily through infomercials. Because in that format it is tough to communicate the value of the product without thinking you are being "sold" to in some way.
The best piece of feedback we can give on the Total Gym is that it is "enjoyable" to use. Yes, you are going to get an excellent cardio workout and a better strength workout than you ever thought. The workouts sort of sneak up on you in terms of impact. But it is really easy to use, and simultaneously eliminates the two main barriers to working out- time and convenience.
The Total Gym ideally will be present in your house in some place where you can easily access it. And if you approach it with the intention of getting a 5 minute workout in each day, you will be in better shape. It will work a broad range of muscles, stretch you out. It is just great. You can poke around the PEERtrainer fitness blog and watch the 14 videos we have done so far on how to use the Total Gym.
If you have come to this blog post with your mind made up to buy, here are some suggestions. First is really try to buy the XLS model. Especially if a man and a woman are both going to use it. It has an excellent Pilates kit, and becomes an at home Pilates machine. And it really works. The padding on the seat is also nicer, and it is just nice to have a little extra padding at the top and bottom of the board. Your head will be in both places. If you really want to cut costs, go with the the 3000 model. And try to avoid a lower end model unless you are really on a budget and are shopping on Craigslist or something.
Ideally you will want to buy a fresh out of the box unit right from the company. They always have deals on the site and you want to make sure that you use the 10% off coupon when you buy. You can click here to apply that coupon. I can't tell you how many people we see buy the XLS who don't use the coupon. It works!!
The Total Gym company also sells refurbished units on Amazon for about 1/2 off. This is an option we see many people take. One note, you want to avoid buying a unit from someone else on Amazon. And if you do buy a used one on Amazon, buy the XLS. Try to deal with the company directly if you can. In our experience they are very service focused. Good bunch of people.
If you have questions from the company and want to make sure you get the 10% coupon discount, click on the following banner and a representative from the company will pop up in a chat screen:
Resistance bands are starting to become a "must have" piece of home gym equipment. They are cheap and versatile. The issue is that there are wide varieties of quality. There are very cheap bands and sets available on Amazon and at Wal Mart.
We have looked at and tested a lot of the different sets, and if your objective is building muscle there is really only one brand and one model to get: The Bodylastics "T.O Bands" set. This is a version that football player Terrell Owens helped develop and put his name on. He actually set out to find a company to bring a world class resistance band set to market and sought out Bodylastics.
You can get a set for less then $100 right now (make sure to use this bodylastics coupon code for 5% off) for a product that will give you as much of a workout as you will get at the gym. But so much easier.
If you find a better resistance band product for the price, let us know by leaving a comment below. If it exists, we don't know about it.
Interested in building your chest muscles? Trying to get some ‘fly’ pecs for the summer on the beach, of just want to feel more at home in a tighter fitting t-shirt come Friday night? Many men (and some women too) are very intent on building up their chest muscles. There’s no question that the look of the barrel chest is a highly sought after goal of many men, and in this video review of the Total Gym (yes the one made famous by Chuck Norris and Christie Brinkley) we’ll show you how you can get some really nice looking pecs using this home gym system.
As we indicated, many women also want to increase their chest muscle strength. While some may be looking for that bodybuilder look, there are also some really practical reasons that any women may want to increase their chest muscle strength (mind you, we’re discussing toning the muscles under the surface here- not getting big bulky showy chest muscles).
First, increasing chest strength actually helps with a lot of normal day-to-day activities and can help prevent common injuries. Stronger chest muscles help increase the stability of your shoulders. You use this combination of chest/shoulder strength in lots of common day-to-day activities such as lifting objects (kids, groceries, cleaning up after kids and “big kids” aka: husbands) and throwing (playing ball with your kids, or perhaps if you’re an athlete and play softball, volleyball, etc).
Increasing chest strength (as with all strength training) can also contribute significantly to weight loss. The more muscle you have the more your metabolism will burn fat. It’s simple, straight forward math.
According to Pete Sisco, an internationally renowned weight lifting and fitness expert, in his great e-book Static Contraction:
“Many women have a latent fear of building muscle. They worry they will get “bulky” or “muscle bound” if they do workouts engineered to gain muscle. Most people, men and women, who visit a gym say they just want to lose fat and tone up. Those are the two terms I hear most often.
The fact is, adding a little more muscle to your frame accomplishes both objectives of fat loss and “toning up”! And gaining muscle has long term benefits that aerobic training can’t match.
Muscle is considered “active tissue” because it requires energy to sustain itself. That’s great news...because that energy comes from burning calories 24 hours a day, 365 days a year! Every pound of muscle you add burns up to 60 calories per day. Every day! “
The Total Gym system actually offers the ability to do a great variety of chest strength building activities. For men who want to add some shape and bulk as well as for women who want to add some tone and more subtle strength, the Total Gym offers a way to do that in the comfort of your home on a machine that folds up like an ironing board and can be stored in your closet.
(Should you opt for a Total Gym system, we recommend you get the Total Gym XLS model. It has a more solid construction that the other two models commercially available, and it also has much greater versatility. In our humble opinion, it’s probably worth the additional investment- and you can easily cancel your gym membership once you pick one up).
Here are a sample of the chest strength building exercises you can do using your Total Gym system:
Seated Chest Press (bench press): There are a lot of variations you can quickly shift between such as shoulder width grip (that works the inside pectoral muscles), a wide grip (that works the outside pectoral muscles). Depending on how you hold the cables, you can also emphasize the include chest press (upper chest muscles) or the decline chest press (lower chest muscles).
Seated Chest Fly (Pectoral Flys): As with the above, you can easily emphasize the upper chest muscles (incline flys) or the lower chest muscles (decline flys).
Incline Push Up- The Total Gym makes it easy to ‘super-set’ your workout by switching from one of the aforementioned exercises to an incline pushup. If you’re creative, you can also work your abs while you do this by using the glide board to do ‘plank’ style abdominal strengthening exercises.
Lateral Chest Fly- Similar to the seated chest fly exercise, this exercise is a variation of the pectoral chest fly exercise that simply works each side of the chest separately and with higher intensity. Check out the video which shows all these using the Total Gym:
If you are reading this blog post you are either searching for information about Total Gym on the internet or are a member of the PEERtrainer Tip Of The Day weight loss and fitness program. One of the things our members are very interested in is how to get a good cardio workout in without having to go to the gym.
Going to the gym is a chore for many, and once you have kids it becomes a near impossibility. Over time we have become big advocates of home gym equipment. If you have very little space, at least get a set of Bodylastics resistance bands, (link takes you to our demo video) which will cost between $50-$100 for the highest quality and most versatile set on the market. In five minutes you can engage your muscles in a way that will help you lose weight by turning your muscles into fat burning machines.
If you have a little more space, you should really consider a Total Gym system. It uses your own body weight as resistance, and is an ideal weight loss tool because it is easy and enjoyable to do. You are not going to exercise unless it is something you are really going to do. A Total Gym in your house eliminates any excuse you might come up with to get a workout in each day.
And you can get a pretty intense cardio workout in about five minutes. We have a video at the end of this blog post that shows you how you can get your heart rate near its max in about five minutes.
Many people have asked if Total Gym can take the place of your Elliptical Machine or Stairmaster at the local gym? Our experience is that it can, but at the same time, it’s still different that a straightforward cardio workout on one of the aforementioned machines, or, say going for a run.
In our video, you will see Personal Development coach Joshua Wayne do a 5 minute ‘experiment’ to see what happens to his heart rate when he does Total Gym for 5 non-stop minutes. A benefit of using Total gym in this way is that while you are getting your cardio workout, you are also increasing your overall body strength.
If you purchase a Total Gym and you want to use it to substitute for your trips to the gym to work on an Elliptical machine or recumbent bicycle, then initially you may find it rather different, yet still very effective.
Check out the video (click the green arrow) and let us know what you think!
Click Here To Read Our Comparison Of Different Total Gym Models. If you are considering a Total Gym purchase you can use the promo code on the banner below to save 10%.
If you found your way to this page and its accompanying video, you’re probably wondering if Total Gym can provide a bonafide strength building opportunity.
From our experience with the Total Gym, the answer is definitely yes. We have been testing it for about a week in the "PEERtrainer Lab" and we have a couple good observations. The first is that if you can find a place to keep it (garage for example) you will find yourself working out a ton more. You just jump on for a few minutes and all of a sudden you are getting a very good workout. As we talk about in our Tip Of The Day program, action often creates motivation. Being able to just jump on to a piece of equipment will often trigger a process that leads to greater action over time. This is very important for people who have been struggling with weight or staying fit. And there is something about the Total Gym that is almost relaxing. The range of motion is very smooth and we ended up really enjoying the workout.
The second thing is that you can get an extremely wide range of workout intensity. Women can get an easy workout and men can get the incline up and really crank up the burn. It also is a good activity for men and women to do together.
In general, we have become big fans of home gym equipment because it makes it easy to get a workout in every day if you want it. For people who are on a weight loss plan, working the muscles each day will help burn more calories. Having a set of resistance bands in the house is another "must have" for your home gym. By far the best product on the market is Bodylastics, and it costs less than $100 for a set that is as effective as any dumbell/barbell set.
If you buy the Total Gym XLS model (the one featured in all of our videos) it comes with an array of workout DVD’s, a full size/full color wall chart and a workout deck with over 80 exercises fully illustrated and explained. The Total Gym 3000 and the Total Gym 2000 will also help you build strength, but they have less versatility than the Total Gym XLS model and come with fewer accessories such as the Pilates Kit, 3 bonus DVD’s, leg pulley attachments, etc.
Also, the Total Gym XLS allows you to do over 80 different exercises whereas the Total Gym 3000 and Total Gym 2000 allow you to do approximately 60 and 40 exercises respectively. It has been our experience that you want as many options as you can. Women will like to be able to do real pilates and men will be able to get a muscle burning workout in very quickly.
Regardless of which model you choose, you will be able to take the unit out of the box and be engaged in a strength building program that combined with a smart nutritional program can truly transform your body.
"The Total Gym is an ideal weight loss tool because it is easy and enjoyable to use. In the course of even a few minutes you can engage your muscles in a way that leads to long term fat burn vs short term sugar burn. For women, the muscle built will create long term fat burning engines."
A lot of people want to know if they can lose weight using Total Gym. The answer is yes. Total Gym simultaneously builds muscle while giving you a cardiovascular workout. Both of these activities will help you lose weight.
The more muscle you have on your body, the more you will burn fat. It’s pretty straightforward math. Many women are very concerned about adding muscle to their bodies for fear it will cause them to gain weight. While this is a legitimate concern, we recommend you don’t preoccupy about this too much. Using Total Gym will not make you bulky. It’s much more likely to give you a slim, toned look.
Pete Sisco, an internationally renowned weight lifting and fitness expert says in his-book "Static Contraction":
“Many women have a latent fear of building muscle. They worry they will get “bulky” or “muscle bound” if they do workouts engineered to gain muscle. Most people, men and women, who visit a gym say they just want to lose fat and tone up. Those are the two terms I hear most often.
The fact is, adding a little more muscle to your frame accomplishes both objectives of fat loss and “toning up”! And gaining muscle has long term benefits that aerobic training can’t match.
Muscle is considered “active tissue” because it requires energy to sustain itself. That’s great news...because that energy comes from burning calories 24 hours a day, 365 days a year! Every pound of muscle you add burns up to 60 calories per day. Every day! “
As a cardio tool, Total Gym also contributes to overall weight loss by simply getting your heart rate up- especially if you do lots of consistent exercises without long rest periods in between. Think Elliptical Machine or Stairmaster, only you’re working out your entire body at the same time.
Will The Total Gym Help Me Burn Fat?
It is obvious to most people that if you work your muscles or just move you will burn calories. What is less obvious to most people that different modes of exercise really do effect how much fat you will burn during an exercise.
When you exercise you are either in Fat Burning or Sugar Burning mode. You get into fat burning mode through slow steady exercise. You burn sugar when you engage in intense exercise. Our bodies developed this way because "back in the day" humans walked a ton. Our stores of fat helped fuel these walks, as well as get us through lean times. Our sugar stores were available when we needed to run from danger. This is commonly known as the "fight or flight" mechanism.
This is a critically important concept because our bodies only store about 2500 sugar calories. Yet we store well over 100,000 fat calories. How does relate to the Total Gym? Well, the Total Gym is an ideal tool to help you exercise in fat burning mode.
It is capable of very gentle, easy to do exercise. If you set the incline low, and do some gentle exercise, you'll get your body into the mode where you start to access the energy available in your fat stores.
What is interesting is that one can also get a very intense workout using the Total Gym.
It is very easy to raise the incline. And you don't always want to exercise in fat burning mode. Sometimes you do definitely want to crank things up and engage the muscle. We have used the Total Gym for 2 years now, and find it a very useful tool to have in the house.
Total Gym Is Ideal For Exercising The Shoulder Muscles and Upper Body Muscles
Another very interesting thing we have learned is that ones shoulder muscles are small, and hard to exercise. Yet when you do exercise them, it can really help to bring your overall body into balance. We tend to exercise our core and lower body just by walking. Very few of us use our upper bodies in any meaningful way on a regular basis.
Yet when the time comes to use our upper bodies, often the strength is not there. Some simple incline exercises
on the Total Gym can very effectively isolate your shoulder muscles.
How To Get The Best Price On The Total Gym?
If you click on the coupon link below before you go to their site, you'll get that discount on top of whatever discount they are currently offering. The top of the line Total Gym XLS has a list price of around $1800. If see the price near $1000 on their site, you are getting a good deal. If you are getting 10% discount on top of this, you are getting an even better deal.
We strongly recommend this product- you will be using it for years and years if you place it somewhere that you'll see it. If you see it, you'll use it.
If lasting weight loss is a major priority for you, then you may also want to check out the free PEERtrainer Tip Of The Day Program that is helping people lose weight and keep it off- often for the first time in many years. The program offers a great range of not just diet and exercise strategies, but also powerful psychological insights that help many people ‘get over the hump’ and get on the road to real, lasting weight loss.
