Women’s 6-8 Minute Workout - Total Gym

Women¡¯s 6-8 Minute Workout

Days 1 & 2

WORKOUT PROGRAM

The following 6 programs have been designed to maximize the time spent on your Total Gym.

Follow the program and exercises as you workout with Rosalie Brown in the 6-8 Minute Workout video,

or use the following sheets as a reference when you can¡¯t watch the workouts.

Day 1 Workout

Date

Card #

7

26

52

8

26

52

Exercise Name

Resistance

Level

Reps

Sets

Resistance

Level

Reps

Sets

Pull-Up

Leg Curl: Lying or Seated

Sit-Up

Chin-Up

Leg Curl: Lying or Seated

Sit-Up

Standing Aerobic

62

62

63

64

65

65

Step 1: Arm Pulldown

Step 2: Arm Pulldown w/ Rotating Thumbs

Step 3: Snow Angel/Iron Cross

Step 4: Arm Pullover

Step 5: Single Leg Pullover (switch)

Step 6: Single Leg Pullover w/ Rotating Thumbs (switch)

Day 2 Workout

Date

Card #

27

31

29

31

29

31

29

31

32

Exercise Name

Squat

Calf Raise

Single Leg Squat (switch)

Single Leg Calf Raise (switch)

Single Leg Squat (switch)

Single Leg Calf Raise (switch)

Single Leg Squat into

Single Leg Calf Raise (switch)

Hamstring Pull (switch)

*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.

?2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at . For additional workouts and product

accessories visit us online at . All workout cards can be found in the Total Gym Training Deck at .

Women¡¯s 6-8 Minute Workout

Days 3 & 4

WORKOUT PROGRAM

Day 3 Workout

Date

Card #

9

53

9

53

54

52

66

67

68

68

69

70

84

Exercise Name

Resistance

Level

Reps

Sets

Resistance

Level

Reps

Sets

Cross Cable Row

Sit-Up with Cables

Cross Cable Row

Sit-Up with Cables

Oblique Twister

Sit-Up

Seated Aerobic Routine

Step 1: Leg Curl w/ Seated Fly

Step 2: Leg Curl w/ Straight Arm Lift

Step 3: Leg Curl w/ Biceps Curl

Step 4: Leg Curl w/ Reverse Curl

Step 5: Leg Curl w/ Upright Row

Step 6: Leg Curl w/ Seated Surfer

Toe Touch Stretch

Day 4 Workout

Date

Card #

2

1

2

10

55

12

55

2

1

2

62

62

63

64

65

65

Exercise Name

Seated Chest Press - Narrow grip

Seated Chest Press - Shoulder width grip

Seated Chest Press - Wide grip

Front Pullover

Crunches

Iron Cross/Snow Angel

Crunches (advanced - lift feet off bench)

Seated Chest Press - Narrow grip

Seated Chest Press - Shoulder width grip

Seated Chest Press - Wide grip

Standing Aerobic

Step 1: Arm Pulldown

Step 2: Arm Pulldown w/ Rotating Thumbs

Step 3: Snow Angel/Iron Cross

Step 4: Arm Pullover

Step 5: Single Leg Pullover (switch)

Step 6: Single Leg Pullover w/ Rotating Thumbs (switch)

*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.

?2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at . For additional workouts and product

accessories visit us online at . All workout cards can be found in the Total Gym Training Deck at .

Women¡¯s 6-8 Minute Workout

Days 5 & 6

WORKOUT PROGRAM

Day 5 Workout

Date

Card #

72

73

74

33

43

33

19

75

19

75

Exercise Name

Incline

Level

Reps

Sets

(12-15)

(1-3)

Incline

Level

Reps

Sets

(12-15)

(1-3)

Toe Touch Biceps Curl

Toe Touch Row

Toe Touch Upright Row

Outer Hip & Thigh

Seated Biceps Curl

Outer Hip & Thigh

Shoulder Press

Core Extension

Shoulder Press

Core Extension

Day 6 Workout

Date

Card #

18

44

18

21

44

Exercise Name

Inverted Iron Cross/Snow Angel

Lying Triceps

Inverted Iron Cross/Snow Angel

Front Deltoid/Lateral Raise

Lying Triceps

Seated Aerobic Routine

66

67

68

68

69

70

84

Step 1: Leg Curl w/ Seated Fly

Step 2: Leg Curl w/ Straight Arm Lift

Step 3: Leg Curl w/ Biceps Curl

Step 4: Leg Curl w/ Reverse Curl

Step 5: Leg Curl w/ Upright Row

Step 6: Leg Curl w/ Seated Surfer

Toe Touch Stretch

*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.

?2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at . For additional workouts and product

accessories visit us online at . All workout cards can be found in the Total Gym Training Deck at .

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