So let’s creep it real and spook up your muscles if you dare…
CREEPY TOTAL GYM WORKOUT
Ghosts, ghouls, goblet squats, oh my! Are you ready for a little Halloween fitness fun? I challenge you to five spooktacular Total Gym moves that will get you into the haunted holiday spirit.
1: SINGLE LEG DEAD SLIDES
Spook your hamstrings with this one!
Freaky Focus: strength, stability, and balance
Screamin Setup: Low-Med Level
Motion Potion: 10 reps/ leg, hold hand weights for an extra challenge
• Facing away from the tower, stand in a split stance with one foot at the bottom base and one on the glide board.
• Keep your core engaged and eyes focused to keep your balance as you slide the gb open and simultaneously hinge forward with a flat back aiming to reach towards your toes.
• Activate the hamstring of your supporting leg to return to standing & repeat the motion.
2: SPIDER-MAN PUSH-UPS
Dust off those cobwebs with this this creepy crawly upper body killer.
Freaky Focus: core, chest, shoulders, hips
Screamin Setup: Low-Med Level
Motion Potion: 10 reps each side
• Start in an incline plank position facing your tower with hands on glide board and feet parallel at bottom base.
• Keep your body positioned in a straight line from your head to your heels.
• Lower into a push-up and bring your right knee towards the same elbow aiming to give it a tap.
• Return to starting position and repeat on other side.
3: AX CHOPS
This ax-excellent move will work to chop right into your trouble zones.
Freaky Focus: core, hips, shoulders
Screamin Setup: Low-Med Level, cables connected
Motion Potion: 10 reps each side
• Assume a side kneeling positing on your glide board with the back cable placed in both hands.
• Chop the cable diagonally from hip to opposite shoulder while lifting and lowering the hips with the motion.
• Exhale and engage your core as you rotate.
• Return to starting position and then repeat on other side.
4: DEAD BUG ATTACK
No hocus pocus here! This creepy mover keeps your muscles crawling.
Freaky Focus: abs, shoulders, hips
Screamin Setup: Low-Med Level, cables connected
Motion Potion: 10 slow & controlled reps
• Lie supine on your glide board with the head towards the tower and cables in each hand.
• Extend the arms straight out from chest and bend the knees 90 degrees.
• Press your spine into the glide board to keep your core engaged.
• Lower one leg and the opposing arm until they are hovering above the glide board.
• Return to the starting position, and repeat with the opposite side.
• Move at a slow, controlled pace and use your breath to initiate the movement.
5: FULL-MOONER
This full-moon ritual will help recharge your entire body!
Freaky Focus: core, arms, shoulders, legs
Screamin Setup: Low-Med Level, cables connected
Motion Potion: 10 reps in each direction
• Lye supine on the glide board with both cables in hands.
• Extend arms and legs at an angle and keep them straight throughout the entire exercise.
• Keep the lower back imprinted on the gb so the core remains activated then begin to make
full[moon] circles simultaneously with the arms and legs circling in the same direction.
• Modify by bending the knees.
Be sure to check out the video to see how these creepy exercises are performed on your Total Gym.
Train hard and have a creepin’ good time!
Maria
The post Creepin’ It Real On Your Total Gym appeared first on Total Gym Pulse.
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