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Creep it Slow: A Total Gym Circuit That’ll Haunt Your Muscles

Creep it Slow: A Total Gym Circuit That’ll Haunt Your Muscles

Slow, Controlled, and Wickedly Effective

Maria Sollon, MS, CSCS, PES

Not every workout needs to be fast, loud, or heavy to deliver results. Sometimes, the scariest challenge comes from slowing down and putting your muscles under tension long enough to really haunt them. This Halloween-inspired Total Gym circuit uses ultra-slow, Lagree-style tempo to work both the eccentric (lengthening) and concentric (shortening) ranges of motion, creating a full-spectrum challenge that your muscles won’t forget anytime soon.

Yes, you may feel sore for a day or two—especially if you’re new to this style of training. But that’s a sign your body is responding: muscles being asked to stabilize, resist, and fire in ways they aren’t used to is exactly how strength gains happen. Think of it as giving your muscles a little spooky nudge to level up your strength game.

Why Slow Wins

  • Time Under Tension: Moving slowly increases the duration your muscles are engaged, recruiting more fibers and boosting endurance.
  • Full-Range Activation: By controlling both the lifting and lowering phases, you strengthen muscles evenly and improve joint stability.
  • Mind-Muscle Connection: Slow tempo allows you to focus on form, feel each contraction, and prevent “phantom” sloppy reps.

Creep it Slow Circuit

Ready to haunt your legs in the best way? This Total Gym sequence puts every lower-body muscle under a spell with Lagree-style tempo—slow, deliberate reps that keep muscles under tension. Each movement is performed at an 5-count pace in both directions, forcing your muscles to stay engaged through every inch of the range of motion. The result: a BOO-tiful burn that lingers long after the workout ends.

Set Up: low level

Directions:

  • Perform each move at an 5-count tempo (both out and in).
  • Complete all exercises on one side, perform the core reset, then switch sides t
  • Just one full set per side is enough to leave your legs screaming… in a good way.

🕷 Focus Tip: Stay mindful of both the eccentric (lengthening) and concentric (shortening) phases. The slower you go, the more time your muscles spend under tension—and the greater the payoff.3

Moves:

  1. Reverse Lunges – Step back with control, letting the glideboard slide as you resist both directions.
  2. Lateral Lunge – Glide out to the side, keep the pace ghostly slow, and fight gravity on the way back.
  3. Front Lunge – Slow drive forward, then resist the return for a spooky eccentric challenge.
  4. Inner Thigh Slides – Slide out and in with tension from start to finish—no resting at the top.
  5. Plank Finisher: After completing all moves on one side, hold a plank as you slide the glideboard slowly in and out for a core-haunting hold.

*Repeat the entire sequence on the other leg *

Spooky Tip: This workout is all about precision, not speed. Keep every movement deliberate, controlled, and intentional.

Slow reps. Scary results.

Slow it down, challenge your muscles, and enjoy the Creep it Slow experience. Want the full breakdown, timing, and pro tips for this spine-tingling workout? Check out the blog and let your strength get wickedly haunted.

Creep it real!

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Creep it Slow: A Total Gym Circuit That’ll Haunt Your Muscles appeared first on Total Gym Pulse.

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Total Gym F(all) Star Challenge – part 2

Total Gym F(all) Star Challenge

A 60-Day Reset to Match the Season’s Shift

Part 2: Mid-Season Momentum + Workout #2

Maria Sollon, MS, CSCS, PES

Seasons change, and workouts should too!

We’re halfway through the F(all) Star Challenge, and you, my friend, are a workout star champ. Whether you’ve been powering through since day one or you’re just jumping in now, this is the perfect moment to refresh your routine and add a bold new challenge to the mix.

Fall is all about transition and so is this challenge. As the days get cooler and the leaves start to turn, your body thrives on fresh moves, new energy, and the thrill of progress.

🍂 F(all) Challenge Overview

The Total Gym F(all) Star Challenge keeps the momentum going strong through the second half of the season with fresh moves, crisp air, and the freedom to make it your own.Your mission stays simple:

  • Complete 30 workouts in 60 days: Blend this new Total Gym routine with the kickoff workout (Part 1), opt for your TG go-to moves, and incorporate any other training you love.
  • Layer in outdoor cardio whenever you can: brisk walks, bike rides, trail hikes, or even a playful leaf-crunching stroll all count.
  • Log every sweat session to see your progress stack up and keep your drive alive.

👉 New here? No worries! Start anytime. (Link to Part 1)

Jump in today and work your way through the 30-workout goal at your own pace. Quick 10-minute bursts count. Double sessions count. Pilates, yoga, dance… those count too! Every movement is a win.

✏ F(all) Star Tracking Chart

Your best accountability partner? A simple visual guide to track every workout and keep your momentum strong!  Download the F(all) Star Tracking Chart to log:

  • Date
  • Workout Type (TG #1, TG #2, outdoor cardio, etc.)
  • Workout Win (a small victory, like “extra reps” or “new trail discovered”)

Watching those boxes fill up is motivation you can see and celebrate your wins.

🍁 Total Gym Workout #2: The Mid-Season Burn

This fresh circuit layers cardio and strength to fire up every major muscle group and keep your body adapting.  Adjust the incline to match your fitness level and keep your body challenged.

  • Equipment: Low-Medium incline + AbCrunch accessory
  • Format: 15-20 reps per move | 1–3 sets | Quick rests between exercises
  • GB = Glideboard

The Circuit:

  1. Army Crawl: Core and shoulders work together as you crawl smoothly along the glideboard.
  2. Incline Push-Ups: Mix parallel and diamond stance push-ups (kneeling or straight legs) for a chest and triceps burn. (Modified: closed GB, Advanced: open GB)
  3. Incline Mountain Climbers: Drive knees in quickly for a heart-pounding burst. (Modified: closed GB, Advanced: open GB)
  4. Reverse Lunge + Repeaters (right): Glide back into a controlled reverse lunge, then drive into a fast repeater to build power, balance, and endurance.
  5. Lateral Lunge + Repeaters (right): With the same leg on the glideboard, face the side to glide into a lateral lunge to target glutes and inner thighs. Then pump out repeaters to challenge strength and stability.
  6. Squats or Squat Hops: Use the glideboard as a guide to sink into a deeper squat. Amp it up with quick, explosive hops to fire up your legs and elevate your heart rate.
  • Repeat 4 & 5 on Left *
  1. AbCrunch Series:
    • Knee Tucks
    • Oblique Tucks
    • Plank Hold or Pikes (finish strong!)

(Check out the video for a full demo of each move.)

🎃 Fun Fall Tips to Keep You Moving

  • Soundtrack the Season: Build a new fall playlist—music makes your muscles want to move.
  • Sip & Soothe: Blend a recovery smoothie with pumpkin spice or cinnamon for a post-workout reward. (Hello fall flavor lovers!)
  • Celebrate Your Wins: Journal one highlight after each Total Gym session. Tracking progress fuels motivation.
  • Layer Up & Head Out: Crisp air is perfect for brisk walks, outdoor circuits, or a quick post-workout stretch in nature.

🍂 Your Mid-Season Mindset

Halfway through the challenge is the sweet spot where you’ve built momentum, but there’s still plenty of room to grow. Use this second routine to push past plateaus, explore new strength, and celebrate the progress you’ve already earned.

Consistency is the goal, progress is the prize, and every workout counts!

Cheering you on with change,

Maria

@GROOVYSWEAT – Let’s connect and keep the fall vibes going!

(IG, FB, YouTube)

The post Total Gym F(all) Star Challenge – part 2 appeared first on Total Gym Pulse.

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Total Gym Pilates: Part 5

Total Gym Pilates: Strength Meets Flow

Part 5: Pilates Partner Workout

Maria Sollon, MS, CSCS, PES

The grand finale of Strength Meets Flow takes Pilates to a playful new level!

This Total Gym Pilates Partner Workout blends the mind–body precision of Pilates with the dynamic challenge of training side-by-side with a teammate. Together you’ll move through flowing circuits that strengthen, lengthen, and energize from head to toe, while refining every core Pilates principle: alignment, breath, concentration, control, precision, flow, and centering.

Series Overview

Strength Meets Flow is a five-part Pilates program that pairs classic Pilates principles with Total Gym functionality to create a reformer-style experience at home.  Each segment focuses on a different attachment to build strength, flexibility, and body awareness from every angle.

Use each part as a stand-alone workout or combine them for a complete Total Gym Pilates practice. Movements also integrate seamlessly into other training styles for all-around conditioning.

The Partner Flow

This routine is a circuit you and your partner complete together, combining precision, control, and connection.

Directions:

  1. Split the Stations: Partner A begins with the Cable exercises (1–4) while Partner B performs the matching Toe Bar exercises (1–4).
  2. Complete the Circuit: Work through the full sequence for one round, then switch roles and repeat.
  3. Timing/Rep Guide: Perform each move for 1 minute or 15–20 controlled reps.
  4. Rounds: Two rounds create a balanced session; add more to increase the challenge.

Be sure to watch the video demo to see proper form and flow in action.

Warm-Up (off the Total Gym, performed together)

  • Roll Down – Slow spinal articulation to awaken the core.
  • Plank Walk Out – Lengthen and stabilize as you walk your hands forward.
  • Down Dog to Pike – Stretch the back line and lift through the center.
  • Shoulder Taps (Advanced: single leg) – Fire up deep stabilizers and balance.

CABLE EXERCISES

  1. Alternating Row + Straight Arm Sweep – Upper-body strength and spinal rotation.
  2. Bridge Press + Teaser Roll Up – Core connection from floor to sky.
  3. Serving Circles – Shoulder stability with graceful flow.
  4. Torso Chops / Rotations – Oblique power and rotational control.

TOE BAR EXERCISES

  1. Plié Pulses – Inner thigh and core engagement.
  2. Bridge Lifts – Glute and hamstring power, controlled and centered.
  3. Mountain Climbers (Modified: hands on Foot Bar / Advanced: feet on Foot Bar) – Dynamic core and cardio.
  4. Swimming / Sky Diver Hold (bodyweight move) – Back extension for postural strength.
  • SWITCH ROLES & REPEAT THE FULL CIRCUIT *

CORE FINISHER (off the Total Gym, together)

  • Push-Up to High-5 – Strength with a side of teamwork.

Finish With Intention

Five workouts. One powerful practice.

The Strength Meets Flow series took you from foundational Pilates to a playful partner finale that contributes in building strength, balance, and total-body awareness every step of the way.

Take these principles—alignment, breath, control, and flow—and keep them alive in every workout. Whether you revisit a single part, stack all five, or blend the moves into your own routine, the strength and precision you’ve gained are yours to carry forward.

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Total Gym Pilates: Part 5 appeared first on Total Gym Pulse.

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Total Gym Pilates: Part 4

Total Gym Pilates: Strength Meets Flow

Part 4: Leg Pulley

Maria Sollon, MS, CSCS, PES

Every Pilates tool adds a unique layer to your practice, and on the Total Gym, the Leg Pulley system is where precision meets power.  By training one leg at a time, you not only strengthen the lower body but also reveal imbalances, improve alignment, and challenge the core to stabilize through every range of motion.

This workout blends classical leg pulley sequences with the added resistance of gravity and the glideboard. The result? A fluid flow of movements that lengthen, strengthen, and stabilize from the hips to the core, all while developing control, symmetry, and balance.

Series Overview

Strength Meets Flow is a 5-part Pilates series blending classical Pilates principals with Total Gym functionality.  Each blog pairs Pilates exercises with a different Total Gym attachment to create a reformer-style experience at home. Part 4 features the leg pulley to target single-leg strength, hip mobility, and precise alignment from every angle.

✨ Missed the previous parts? Click below to see how the Total Gym mimics a reformer and learn foundational movements to get started.

The 5 Part Series includes:

Leg Pulley Workout

This sequence emphasizes unilateral control, helping you build strength, mobility, and balance in each leg individually.

Set Up:

Low-Medium Level, Leg Pulley Connected

Directions:

  • Warm-up: Perform dynamic movements to prepare hips and core.
  • Start: Stand to one side of the Total Gym, facing the Glideboard. Place the pulley on the foot closest to the bottom of GB, then carefully mount into a side-lying position with the pulley leg stacked on top.
  • Focus: Slow, controlled movement. Precision over speed.
  • Reps: 10 per exercise
  • Sets: One sequence per side.
  • Repeat: Complete all exercises on one leg before switching.

 

SIDE LYING

Set Up: Lie on your side with the bottom leg bent or straight (advanced) and top foot is in the pulley. (Exercises 1-3)

  1. Leg Lifts
    • Strengthen the outer hip and thigh by lifting and lowering the pulley leg with control. Maintain stacked hips and a lifted waist throughout the exercise.
    • Focus: Outer hip strength + core stability.
  1. Bend Press
    • Bend the pulley leg toward the shoulder, then extend with control toward the bottom rail. Keep pelvis steady and engage glutes and core.
    • Focus: Hip strength, hamstring length, and pelvic stability.
  1. Front Sweeps
    • Sweep the pulley leg forward and back while maintaining hip stability. Avoid crossing midline or dropping the leg.
    • Focus: Hip mobility, adductor engagement, and core control to prevent pelvis

SUPINE (lying on back)

Set Up: Transition onto your back with the pulley leg extended toward the ceiling, opposite knee bent and foot anchored.

  1. Single Leg Kicks
    • Lengthen the pulley leg up, then lower with control. Focus on hamstrings, glutes, and deep core initiation.
    • Focus: Hip mobility and pelvic stability
  1. Circles
    • Extend the pulley leg toward the ceiling, then trace controlled circles without letting the pelvis rock. Inhale to prepare, exhale as you draw each circle (10 reps in one direction), then reverse.
    • Focus: Hip mobility while keeping the pelvis anchored.

Supine Stretches

  1. Figure 4 Stretch
    • Cross the free ankle over the pulley leg. Draw the pulley leg in to stretch the outer hip and glute. Use your hand to gently guide the bent knee away.
    • Focus: Deep glute and outer-hip release while maintaining a neutral spine.
  1. Assisted Hamstring
    • Anchor the free leg to the GB while the pulley leg reaches to the ceiling. Slowly guide the pulley leg toward you, keeping the stretch supported by your core.
    • Focus: Length through the hamstring with stable hips and deep breathwork.

Dismount

Extend the free leg toward the bottom rail. Once your heel connects, engage your core to roll up to a seated position and carefully remove the pulley. Move slowly and with control to maintain balance. Repeat on the other side.

* REPEAT EXERCISES ON OTHER LEG *

Up Next:

The grand finale of Strength Meets Flow: a Total Gym Pilates Partner Workout that turns every skill you’ve built into a flowing circuit. Double the challenge, double the fun, and put your strength, precision, and control into motion.

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Total Gym Pilates: Part 4 appeared first on Total Gym Pulse.

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Total Gym Pilates: Part 3

Total Gym Pilates: Strength Meets Flow

Part 3: Core Moves to Ignite Your Center

Maria Sollon, MS, CSCS, PES

There’s core work… and then there’s Pilates. It’s not just about crunches or ab strength. It’s about teaching your body to move with intention, control, and effortless flow. At the heart of it all is your powerhouse: the deep core connection that stabilizes, supports, and fuels every movement.

Part 3 of Strength Meets Flow focuses on core-driven movements to ignite your center with precision, control, and flow. With the incline, glideboard, and cables on your Total Gym, these exercises transform Pilates classics into full-body challenges that elevate posture, sharpen body awareness, and deepen core engagement.

✨ Missed Part 1? Click here to learn how the Total Gym mimics a reformer and transforms your home practice, including 5 foundational movements to get started!

Why Core Work on the Total Gym Feels So Different

Unlike traditional mat work, the glideboard along with the incline on the Total Gym create a unique instability that forces deeper engagement. Here’s a few key points of why it works and why it feels so different:

  • Core Stability + Balance: The moving glideboard demands constant inner balance for deeper core activation.
  • Incline = Springs: Resistance from the incline mimics the spring tension of a reformer.
  • Gravity + Bodyweight: You are both the mover and the resistance.

This is where Pilates gets powerful, for real results!  So get ready to take your Pilates core training onto your Total Gym and to power up your strength!

3 Core-Powered Pilates Moves On Your Total Gym

This focused sequence may look simple with just three movements, but each one is deliberately chosen to connect mind to muscle, activate deep stabilizers, and train the spine with both strength and length. By moving with precision and control, you’ll discover how Pilates transforms your core into the true source of power, stability, and flow.

Set Up: Low – Medium Level, Cables Attached

Directions:

  • Utilize the Pilates Principals: Alignment, breath, and core control.
  • Move slowly and intentionally: quality over quantity
  • 8-10 reps per exercises, 1-2 sets is perfect.
  • Use your breath to guide each movement, keep your spine aligned, and your core engaged throughout.
  • Incorporate Part 1: Foundational Movements for a dynamic warm-up and Part 2: Toe Bar Moves to progress your Pilates training.
  1. Double Leg Stretch
    • Lie supine on the glideboard (belly up), cables in hands, knees hugged to chest, and head slightly lifted to start.
    • Inhale: Keep head lifted and lower spin imprinted into GB as you extend arms and legs in opposition.
    • Exhale: Circle arms around towards shins and draw knees back in to chest
    • Repeat slowly for control

Focus: Deep abdominal activation, coordination, breathwork.

Tip: Anchor your tailbone, hollow your belly, and let your breath guide the flow.

  1. Leg Lowers
  • Lye supine on GB with knees in tabletop and arms extended from chest holding cables.
  • Maintain an imprinted spine throughout the exercise.
  • Inhale: Keep the arms still while lowering one leg at a time towards the rails.
  • Exhale: The leg returns back to tabletop to repeat.
  • Advance: Extend legs straight, lower towards rails, then lift back towards hands to tap the shins to fingers.
  • Play with the movement to alternate small and large circles in both directions.

Focus: Core stability, shoulder control, breath coordination

Tip: Let the motion come from your center, not momentum. Your arms are moving, but your core is what’s working.

  1. Swimming
  • Lie prone on the glideboard (belly down), cables in hand, arms extended forward.
  • Press into the cables slightly to lift upper torso into extension and drawl belly away from GB.
  • Alternate lifting opposite arms and legs, simulating swimming.
  • Keep the glutes and lower back engaged; move with length and control.
  • Advanced: play with movement tempos, slow vs faster speeds to challenge your muscles.

Focus: Posterior chain activation (glutes, back, shoulders), core extension control

Tip: This is not a momentum drill, it’s about igniting your posterior chain by lengthening while lifting the spine. Think about reaching longer through the upper and lower body in opposition.

Mind-Body Takeaway

These three cable-based exercises blend classical Pilates control with the dynamic feedback of the Total Gym. Move with intention, let gravity challenge your center, and feel how true strength begins in the core.

But this is only the beginning. Pilates principles, paired with the glideboard, gravity, and cables, create endless opportunities to build deeper strength and sharper awareness.

Next Up: Part 4 shifts the focus to lower-body integration using the leg pulley system. You’ll strengthen, stabilize, and lengthen with purpose to to unlock your inner strength that supports you from the ground up.

Stay consistent, stay curious, and keep moving with control.

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Total Gym Pilates: Part 3 appeared first on Total Gym Pulse.

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Total Gym Pilates: Part 2

Total Gym Pilates: Strength Meets Flow

Part 2: Toe Bar Technique

Maria Sollon, MS, CSCS, PES

Every Pilates practice has its signature tools and on the Total Gym, the Toe Bar is where strength, length, and control meet. It channels the essence of classical footwork into integrated, full-body patterns that challenge stability, mobility, and precision all at once.

The Power of the Toe Bar

Pilates is rooted in creating long, strong, and balanced muscles. When the Toe Bar comes into play on your Total Gym, each movement gains new dimension. Footwork, spinal articulation, hip mobility, and flowing stretches are amplified by gravity and the glideboard, transforming simple mechanics into deeper, more connected work.

✨ Missed Part 1? Click here to see how the Total Gym mimics a reformer and to learn six foundational movements that set the stage for your Pilates practice.

About the Series

Strength Meets Flow is a five-part Pilates series blending classical precision with Total Gym functionality. Each blog highlights foundational Pilates principles and pairs traditional movements with the incline, glideboard, and gravity to deliver a reformer-style practice at home.

Part 2 shifts the spotlight to the Toe Bar, where foundational Pilates footwork evolves into dynamic, full-body conditioning. These movements strengthen the lower body, mobilize the spine, and integrate core control, all while implementing the signature flow that defines Pilates.

Toe Bar Workout: 5 Pilates Moves on your Total Gym

Strengthen, lengthen, and flow. This five-move sequence uses the toe bar along with the glideboard to challenge your core, hips, and spine for a full-body Pilates experience. 

Whether you’re just discovering this Pilates series or following along from the beginning, this workout stands on its own as a complete session, but it also layers beautifully into the Strength Meets Flow progression.

Set Up

  • Incline: Low–Medium (lower will challenge the core more)
  • Accessory: Foot Bar (or Squat Stand if you don’t have the Foot Bar)
  • Key: Glideboard (GB)

Directions:

  • Prioritize precision, control, and deep core activation in every movement.
  • Move slowly and intentionally; Pilates is quality over quantity.
  • Incorporae the Foundation Exercises of Part 1 to keep your Pilates Practice growing strong.
  • Apply the Pilates Principles:
    1. Alignment: Keep the spine long and supported.
    2. Breath: Inhale to prepare, exhale to move.
    3. Core Control: Engage your powerhouse to stabilize and protect the spine.

The Toe Bar Sequence

  1. Seated Roll-Downs +Rotation (5 reps)
    • Sit tall at the bottom of the GB with arms extended, legs long, and feet on the toe bar rails. Slowly articulate the spine down, one vertebra at a time, then roll back up with control. Allow the GB to move your spine as it assists and resists the motion.
    • Focus: Spinal mobility and abdominal control
  1. Footwork with Core Engagement (10 reps per foot position)
  • Lie supine on the GB, feet placed on the toe bar or squat stand. Extend the legs to press the GB up the rails, then resist the return. Change foot positions (parallel, turnout, wide stance) for variety.
  • Focus: Alignment, breath, and lower-body elongation
  1. Single Leg Kicks (5 each direction)
  • Lie supine on the glideboard with toes resting on the toe bar. Maintain a neutral or gently imprinted spine as you extend one leg straight over the bar. Press back with the supporting leg while kicking the extended leg toward the head. Alternate, sending the straight leg first over the bar, then under the bar as the other leg performs a single-leg press. Move with steady control, keeping the pelvis stable and the core engaged.
    • Focus: Hip mobility and pelvic stability
  1. Down Stretch (6–8 reps)
  • Kneel at the bottom of the GB, hands on the toe bar. Open the GB into a kneeling plank, keeping the spine long from head to knees. Maintain the plank while the arms move the GB.
  • Focus: Core and shoulder strength with spinal length
  1. Mermaid (5 reps each side)
  • Sit sideways on the GB, one hand on the toe bar. With the arm straight, open the GB as you side bend over the bar. Close the GB and lean toward the tower to stretch the opposite side.
  • Focus: Postural alignment and back-body activation

Mind-Body Takeaway

The toe bar bridges classical Pilates footwork with modern functionality. By training with precision and control, you’ll not only strengthen your lower body, but also create seamless integration through the hips, spine, and core.

Up Next: Part 3 | Core Integration
Next, we’ll return to the center with three Pilates-inspired movements using the cables. Expect reformer-style flow that challenges alignment, control, and strength from the inside out.

Best,

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

The post Total Gym Pilates: Part 2 appeared first on Total Gym Pulse.

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Total Gym Pilates: Part 1

Total Gym Pilates: Strength Meets Flow

Part 1: Building the Foundation

Maria Sollon, MS, CSCS, PES

If you’ve ever practiced Pilates on a mat or reformer, you already know the method is rooted in precision, control, and flow. But once you experience Pilates on the Total Gym, everything shifts – literally.  The incline, the moving glideboard, and the pull of gravity create an entirely new relationship with your core.

As a Pilates professional who has trained clients across every format, I can confidently say this: The Total Gym offers one of the most dynamic and accessible ways to simulate reformer-style Pilates at home. You’ll move with intention, activate with control, and rediscover how even the most familiar exercises feel fresh, effective, and surprisingly challenging.

What Makes Pilates Different on the Total Gym

Pilates on the Total Gym blends the best of mat and reformer training into one seamless experience. The glideboard moves with your body. like a reformer carriage, while the adjustable incline uses your own bodyweight and gravity as resistance. This unique setup challenges balance, range of motion, and control, creating an adaptable workout that’s both supportive and dynamic.

Here’s how it compares:

  • Mat Pilates: Stable surface, bodyweight resistance, focused on precision and control.
  • Reformer Pilates: Moving carriage with spring resistance for added feedback and flow.
  • Total Gym Pilates: Moving glideboard with incline-based bodyweight resistance for a reformer feel with a mat-style foundation.

How Resistance Works

Gravity becomes your training partner. The incline determines the level of challenge, while the glideboard’s movement demands constant core activation. Instead of just working on the equipment, you’re fully engaged with it… making every motion a full-body experience.

Pilates Principles

No matter the surface, the foundation of Pilates remains constant:

  • Breath guides your movement.
  • Control overrides momentum.
  • Precision activates deep muscle layers.
  • Flow connects one move to the next.
  • Centering comes from your powerhouse (core)

Foundational Pilates Moves on your Total Gym

This short sequence builds a strong foundation while showing you how the glideboard, gravity, and your own bodyweight create a reformer-style workout at home. Be patient with yourself… Pilates mastery develops over time, with practice and presence.

Set Up:

  • Incline: Low–Medium Level (lower incline increases core challenge)
  • Accessory: Foot Bar or Squat Stand
  • Key: Glideboard (GB)

Directions:

  • Focus on precision, control, and deep core engagement.
  • Move slowly and intentionally — quality over quantity.
  • Apply the Pilates Principals:
    • A – Alignment: Keep length and neutrality in the spine.
    • B- Breath: Inhale to prepare, exhale to move.
    • C- Core Control: Stabilize from the center to support every action.

The Foundation Sequence

  1. Roll-Up with Bent Knees (5–8 reps)
    • Sit in the center of the GB with knees bent in hips width distance and feet flat. Holding onto the sides of the thighs and assume a C-curve shape of the spine. Use your arms to assist your core control as you articulate the spine into supine, exhale to roll up one vertebra at a time back to the starting position.
    • Focus: Builds core control and spinal articulation while utilizing a solid breathing pattern.
  1. Hundred (100 pulses)
    • From a supine position, legs in tabletop, lift head and shoulders. Pump arms vigorously while breathing in for 5 counts and out for 5, until you reach 100 reps.
    • Focus: Utilize the GB to keep the lower spine imprinted while the legs are bent or extended. Add core intensity by using the incline to assist your upper spine to lift higher.
  1. Bicycle (10 reps per side)
    • Hands behind head, legs in table top. Draw one knee in while twisting the torso toward it, alternating sides in a controlled pedaling motion. This exercise enhances oblique strength and coordination.
    • Focus: Use the incline to lift the upper torso and fully engage the leg as it extends so one leg lengthens as the other draws into chest to contract the obliques.
  1. Bridge Articulation + Pulses (5–8 reps)
    • Lie on your back with knees bent and feet grounded, hip-width apart. Maintain a neutral spine as you press into your feet to lift the hips, articulating through the spine one vertebra at a time. At the top, hold the lift and add small, controlled pulses before rolling down with the same precision.
    • Focus: Glutes, hamstrings, and spinal mobility through segmental articulation.
  1. Side-Lying Leg Series (10 reps per movement)
    • Lie on your side on the GB, legs long and parallel to the floor while keeping the waistline lifted and hips stacked throughout the movement.
    • Variations: Straight Leg Lifts (top leg lifts and lowers, Leg Circles (top leg drawls circles in both directions), Inner Thigh Taps (top leg stays lifted while bottom leg lifts and lowers)
    • Focus: Hip stability, inner and outer thigh strength, and improved balance.
  1. Swimming (10 reps per side)
    • Lie prone on the GB, arms extended. Alternate lifting opposite arm and leg in a fluttering motion. Strengthens the posterior chain and builds total-body coordination.
    • Focus: To strengthen the posterior chain activation, spinal extension, and utilize full-body coordination. Try to keep the head in neutral alignment by gazing towards floor without straining the neck.

Stretches: Child’s Pose, Cat-Cow, Roll Up to Stand

Mind-Body Takeaway

Pilates on the Total Gym isn’t just a substitute for studio equipment; It’s a smart, scalable way to deepen your practice at home. The dynamic movement of the glideboard, the pull of gravity, and the feedback from the cables transform Pilates into an experience that challenges the body while sharpening the mind-body connection.

Up Next… Part 2: Pilates and the Toe Bar
Get ready to elevate your practice. In Part 2, the toe bar transforms classic Pilates patterns into a full-body challenge that builds strength, balance, and seamless flow.

Until then, glide with intention, move with control, and build strength from your center out.

Best,

Maria

@GROOVYSWEAT  

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The post Total Gym Pilates: Part 1 appeared first on Total Gym Pulse.