Warming up with a “Layered Workout”

Beat the Chill: Warm Up with A Total Gym “Layered training”

Maria Sollon, MS, CSCS, PES

With the winter chill still upon us, it’s tempting to curl up under the blankets and hibernate until spring. But fear not! With the trusted Total Gym by your side, you can beat the winter blues and keep the muscles burning, even when it’s cold outside.

Let’s face it, cold weather can kill our motivation to hit the gym or go for a run. But with a Total Gym workout, you have the perfect solution in the comfort of your own home. Say goodbye to icy roads and freezing winds and hello to a warm and refreshing workout that will leave you feeling energized and energized come spring.

So beat the chill with our Total Gym and get your body ready to jump into the spring season!

The multi-level training

This workout routine not only keeps your muscles warm, but also helps you build strength and power by layering your movements for maximum effectiveness.

Set up:

Level: Low – High (inclination varies depending on the exercise performed along with the current strength level).

Accessories: Pull-up bars and cables

Directions:

1. The Layered Workout is performed in a circuit format, one exercise after another with minimal rest in between.
2. This workout contains 3 exercises that can be “stepped up” by increasing the difficulty with each set performed (ie: beginner, intermediate, advanced, BONUS round).
3. Start it first round of the circuit by performing the exercise in its most basic form for 10-20 repetitions. Then proceed directly to the next exercise and perform it in the same mansion until all 3 exercises are completed.
4. Take a quick rest, reset and repeat this process until all 3 exercises are performed for 3 sets in 3 different variations.
5. To make sure you beat any chills out of your body, run the BONUS (4th) round for an extra challenge! (The most advanced version)
6. Be sure to include your own dynamic warm-up and finish with a proper cool-down to promote muscle recovery.
7. Learn the variations of the exercise and then stick with it Sample circuit sequence to fully understand how to “layer” the exercises.

Warming up:

Before diving into the workout, prepare your muscles with a dynamic warm-up to get those muscles primed and ready to go. Spend 5 minutes doing a series of dynamic stretches and movements such as arm circles, leg swings, trunk twists and squats. This will increase blood flow to your muscles and help prevent injury during your workout.

I am cold:

After you finish your workout, take a few minutes to cool down and stretch your muscles. Focus on stretching your quads, hamstrings, hips, chest and shoulders to improve flexibility and prevent soreness.

Beat the Chill: Layered Workout

Now that you’re warmed up, it’s time to get into the meat of the workout. We’ll focus on a series of exercises that target different muscle groups while keeping your body moving to generate heat and build strength.

MATTRESS EXERCISES

Key: GB = Glideboard

PLANKING

Set up: Low level

1. Basic: Board Shifts
   • Assume a prone plank position in GB with arms extended.
   • A: open the GB slightly to extend the arms towards the vertical column
   • B: return the GB to the original position or just beyond the original board (above the shooting arms)

2. Intermediate: Mountaineers
   • Assume a prone plank position in GB with arms extended.
   • A: open GB to hover on a board. Bend 1 knee toward center of hands, then return to plank.
   • B: Alternate knees to center of hands. Mountaineer movement

3. Advanced: Army Crawl
   • Assume a prone forearm plank position in GB.
   • A: start walking the forearms up to the top of the GB maintaining proper plank form. straight line from head to heels with the core engaged at all times.
   • B: walk forearms down GB to starting position to repeat designated number of reps.
   • Modify by kneeling on the floor at the bottom base. The range of motion will be less.

4. Gift: Down Down Up Up
   • Assume a prone plank position in GB with arms extended.
   • A: Lower 1 arm at a time down into a forearm plank position (bottom down)
   • B: stretch back up 1 arm at a time in plank position (up top)
   • Maintain a proper plank position at all times.
   • The GB can be on or off based on the intensity challenge you prefer.

PULL UPS

Set up: Medium-high level + pull-up bars attached

1. Basic: Tempo
   • Lie prone on GB holding pull-up bars in each hand.
   • A: pull your body weight up to perform an open GB pull up to swing into a plank.
   • B: stretch arms back to starting position to repeat at an even pace.

2. Intermediate: Negatively
   • A: perform the pull-up at a 1-count tempo to pull up on the pull-up
   • B: slowly lower the back using a 3-count rhythm

3. Advanced: Pulses
   • A: pull up to the top position and perform 3 short pulses.
   • B: lower to the starting position to reset and repeat.

4. Bonus: Plyos
   • A: Pull up using strong force. At the top of the movement, quickly release (plyo).
   • B: quickly catch and return to repeat.
   • The position of the hand can be either up or down.

KRANS SWEATER

Set up: Low-Mid level + connect the cables

1. Basics: Feet on the GlideBoard
   • Lie on your back with your feet on the GB and the cables in your hands positioned outside of your chest.
   • A: Pull the upper body into a crunch while simultaneously lowering the arms to the sides.
   • B: Return to starting position to repeat reps.

2. Intermediate: 90 Degree Knees
   • Lie in a supine position with knees raised to 90 degrees to the GB and the cables in the hands placed outside the chest.
   • A: Pull the upper body into a crunch while simultaneously lowering the arms to the sides.
   • Return to the starting position to repeat the repetitions.

3. Advanced: Tuck Extend
   • Lie on your back with your knees bent at 90 degrees and arms extended across your chest to start.
   • A: Pull the upper body into a crunch while simultaneously lowering the arms to the sides and pulling the knees toward the chest.
   • B: Stretch arms and legs in opposition. Repeat this grip and extend the movement.

4. Bonus: Teaser Up

4. • Lie on your back with your arms stretched diagonally toward your thighs and legs extended straight to start.
   • A: Roll into a V-sit while bringing your hands and knees toward each other.
   • B: Slowly reverse this movement to return to the starting position to repeat.

Sample circuit sequence

Round 1: (main)

1. PLANKS: Planks Shifts
2. PULL UPS: Tempo
3. CRUNCH SWEATER: Feet on the GlideBoard

Round 2: (intermediate)

1. PLANKS: Climbers
2. PULL UPS: Negatives (Up 1, Slow 3 Countdown)
3. CRUNCH SWEATER: 90 Degree Knees

Round 3: (advanced)

1. PLANKS: Army Craw
2. PULL UPS: Pulses (pulse 3x, extends slowly)
3. CRUNCH SWEATER: Tuck Extend

Round 4: BONUS

1. PLANKS: Down Down Up Up Up
2. PULL UPS: Plyos
3. CRUNCH SWEATER: Teaser Up

NOTE: You can also choose to perform each exercise in all variations as its own circuit. For example, Round 1 is all planks, Round 2 is all Pull Ups, and Round 3 is all pullovers. Note that if this option is selected, you will perform all 4 exercise variations before changing the circuit.

To see a demonstration of how these Total Gym exercises are performed, check out my YouTube channel @groovysweat.

Here it is! A Total Gym workout that not only beats the winter chill, but leaves you feeling warm, strong and preparing your muscles for the upcoming spring season!

MARY

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