{"id":443,"date":"2024-03-12T18:43:08","date_gmt":"2024-03-12T19:43:08","guid":{"rendered":"https:\/\/eatonpropertiesllc.com\/?p=443"},"modified":"2024-05-07T17:02:05","modified_gmt":"2024-05-07T17:02:05","slug":"warm-up-with-a-total-gym-layered-workout-2","status":"publish","type":"post","link":"https:\/\/eatonpropertiesllc.com\/index.php\/2024\/03\/12\/warm-up-with-a-total-gym-layered-workout-2\/","title":{"rendered":"Warm Up with A Total Gym \u201cLayered Workout\u201d"},"content":{"rendered":"\n
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Beat the Chill: Warm Up with A <\/strong>Total Gym <\/strong>\u201cLayered Workout\u201d<\/strong><\/p>\n

Maria Sollon, MS, CSCS, PES<\/strong><\/p>\n

As the winter chill is still with us, it\u2019s tempting to curl up under the blankets and hibernate until spring. But fear not! With your trusty Total Gym by your side, you can beat the winter blues and keep those muscles fired up, even when it\u2019s chilly outside.<\/p>\n

Let\u2019s face it, the cold weather can zap our motivation to hit the gym or go for a run. But with a Total Gym workout, you have the perfect solution right in the comfort of your own home. Say goodbye to icy roads and freezing winds, and hello to a warm and invigorating workout that will leave you feeling energized and strong right into the spring season.<\/p>\n

So, beat the chill with our Total Gym and get your body ready to leap into the spring season!\u00a0<\/p>\n

The Layered Up Workout<\/strong><\/p>\n

This workout routine not only keeps your muscles warm, but it also helps you build strength and power by layering up your movements for maximum effectiveness.<\/p>\n

Set Up: <\/strong><\/p>\n

Level: Low \u2013 High (incline varies depending on the exercise performed along with current strength level).<\/p>\n

Accessories: Pull-up Bars and Cables<\/p>\n

Directions:<\/strong><\/p>\n

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  1. The Layered Workout is conducted in circuit format, one exercise after the other with minimum rest in between.<\/li>\n
  2. This workout contains 3 exercises that can be \u201clayered up\u201d by increasing the difficulty during each set it\u2019s performed (ie: beginner, intermediate, advanced, BONUS round).<\/li>\n
  3. Start the first round<\/em> of the circuit by performing the exercise in its most basic form for 10-20 reps. Then move directly onto the next exercise and perform it in the same manor until all 3 exercises are completed.<\/li>\n
  4. Take a quick rest, reset, and repeat this process until all 3 exercises are performed for 3 sets in 3 different variations.<\/li>\n
  5. To make sure you have beaten any chill out of your body, perform the BONUS (4th) round for an extra challenge! (Most advanced version)<\/li>\n
  6. Be sure to include your own dynamic warm-up and conclude with a proper cool down to promote muscle recovery.<\/li>\n
  7. Learn the exercise variations, then follow the Sample Circuit Sequence<\/u> to fully understand how to \u201clayer up\u201d the exercises.<\/li>\n<\/ol>\n

    Warm-Up:<\/strong><\/p>\n

    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, torso twists, and squats. This will increase blood flow to your muscles and help prevent injury during your workout.<\/p>\n

    Cool Down:<\/strong><\/p>\n

    After completing the workout, take a few minutes to cool down and stretch out your muscles. Focus on stretching your quads, hamstrings, hips, chest, and shoulders to improve flexibility and prevent soreness.<\/p>\n

    Beat the Chill: Layered Workout<\/strong><\/p>\n

    Now that you\u2019re warmed up, it\u2019s time to get into the meat of the workout. We\u2019ll be focusing on a series of exercises that target different muscle groups while keeping your body in motion to generate heat and build strength.<\/p>\n

    LAYERED EXERCISES <\/u><\/strong><\/p>\n

    Key: GB = Glideboard<\/p>\n

    PLANKS<\/strong><\/p>\n

    Set Up: <\/strong>Low Level<\/p>\n

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    1. Basic: Plank Shifts<\/strong>\n