Total Gym premier fitness program. Burn Under Full … Under Full...The following guide can be used to develop and progress the Burn Under Full Force (BUFF) workout from its initial
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Burn Under Full Force Program GuideThe following guide can be used to develop and progress the Burn Under Full Force (BUFF) workout from its initial DVD presentation. By following these suggested guidelines, your clients/participants can expect continued improvements and benefits over the release period.
Total Gym models may vary in number of incline levels offered. Suggestions are based on average fitness norms. An individual’s specific fitness level should be considered when selecting an incline. Raise or lower the Incline Level as needed to maintain good form and desired exertion.
LOW RANGE = MID RANGE = HIGH RANGE = lower third of tower middle third of tower top third of tower
Pulley Placement (LAT Bars), Adjustable Glideboard Position and LAT Bars refer to PowerTower and GTS models only.
BURN UNDER FULL FORCE STRENGTH WEEKS 1-3Begin the program content according to the DVD, offering any suitable modifications where necessary for those less mobile.
About Reps: Each exercise should be performed at an incline level where muscle fatigue can be reached in 12 reps. If fatigue does not occur, then raise the level; if form is broken before 12 reps, lower the level.
Upright Supine Warm-up - Squat Series Incline Level: High RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A
Bilateral Squat - on toes, option to go unilateral 1:00
Upright/Inverted Prone - Push, Pull, Plank Series Incline Level: Low to High Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Required Accessories: Wing Attachment (XLS), Press Bar (PowerTower, GTS), 3Grip Pull-up Bar (Sport)
Exercise Level TimeUpright - Bilateral Pull-up High 1:00
Inverted - Shoulder Press Mid 1:00
Upright - Bilateral Pull-up - unilateral decent High 1:00
Cable Series - Inverted Supine Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Low to Middle
Exercise TimeUnilateral Front Raise 1:00
Bilateral Biceps Curl 1:00
Cuban Press - external rotation 1:00
Cable Series - Kneeling or Seated Backward Incline Level: Low to Mid RangeArm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Middle or Detached
Exercise TimeUnilateral Row - right with rotation 1:00
Unilateral Row - left with rotation 1:00
Biceps Curl 1:00
Cross-cable High Elbow Row 1:00
Wide Rear Fly 1:00
Cable Series - Kneeling or Seated LateralIncline Level: Low to Mid Range Arm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Upper Inside
Single Arm R Cross Body Pullover Crunch Mid-High 1:00
Single Arm L Cross Body Pullover Crunch Mid-High 1:00
Triceps Press Down Mid-High 1:00
Cable Abdominal Crunch High 1:00
WEEKS 10-12Progress the series below with the video titled Strength Weeks 10-12, which can be found at totalgym.com/buff_workshop
Cable Series – Kneeling or Seated LateralIncline Level: Mid to High RangeArm Pulley Cable: Attached to glideboardLAT Bars Pulley Placement: Inside MiddleAdjustable Glideboard Position: Level or Decline
Exercise Sequence (using front rail handle) Level TimeBicep Curl High 1:00
BURN UNDER FULL FORCE CARDIO WEEKS 1-3Begin the program content according to the DVD, offering any suitable modifications where necessary for those less mobile.
Exercise RepsShoulder Roll - backward + Fast Squats 4 + 4
Shoulder Roll - forward + Fast Squats 4 + 4
Shoulder Roll - backward + Fast Squats 4 + 4
Shoulder Roll - forward + Fast Squats 4 + 4
Torso Rotation + Fast Squats 4 + 2 (8X)
Squats + Arm Driver (middle) 8
Squats + Arm Driver (diagonal) 8
Combo: Squats + Arm Driver (middle + diagonal) 8
Shoulder Roll - forward + Fast Squats 4 + 4
Shoulder Roll - backward + Fast Squats 4 + 4
Torso Rotation + Fast Squats 4 + 2 (4X)
Squats + Arm Driver (middle) 8
Squats + Arm Driver (diagonal single arm) 8
Combo: Squats + Arm Driver (middle + diagonal) 8
Upright Supine & Lunge Series Incline Level: Low to High RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Weighted Plyo Ball, Dumb Bell, Kettle Bell
Cool Down - Prone, Supine Incline Level: Low RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A LAT Bars: Raised Required Accessories: Leg Pull Accessory (XLS), Leg Pulley System (PowerTower, GTS, Sport)
Exercise RepsSpinal Flexion + Hip Opener 2
Spinal Flexion + Hip Opener - with alternating arm driver 4
Attach Leg Pulley
Combo: Double Leg Extension, hamstring stretch 2
Leg Scissors 4
Leg Circles - right/left 2 (2X)
Piriformis Combo - hold + Leg Extension - right 2
Piriformis Combo - hold + Leg Extension - left 2
Detach Leg Pulley
Seated Lateral Stretch - right 1
WEEKS 4-6Change the lower body floor-based plyometric exercises for the following series as set out below. Keep the Total Gym exercises as they are in the original program. Progress the series below with the video titled Cardio Weeks 4-6, which can be found at totalgym.com/buff_workshop
Upright Supine & Lunge SeriesIncline Level: Low to Mid RangeArm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A
Exercise Sequence Reps Lateral Plyometric Lunge R Leg 16
Standing Squat SeriesIncline Level: High RangeArm Pulley Cable: Detached and storedLAT Bars Pulley Placement: N/A
Exercise Sequence Reps Plyometric Squat Jacks 12
Plyometric Jack Heel Clicks 12
Sumo Squat Walk 12 (R+L = 1 Rep)
Tuck Jump 12
Cable Series – Kneeling BackwardsIncline Level: High RangeArm Pulley Cable: Detached and storedLAT Bars Pulley Placement: N/A
Exercise Sequence RepsGlideboard Lateral Hops 16
Single Leg Plyometric Hops R Leg 16
Glideboard Lateral Hops 16
Single Leg Plyometric Hops L Leg 16
WEEKS 7-9Change the upper body floor-based exercises for the following series as set out below. Keep the Total Gym exercises as they are in the original program. Progress the series below with the video titled Cardio Weeks 7-9, which can be found at totalgym.com/buff_workshop
BURN UNDER FULL FORCE ACTIVE REST WEEKS 1-3Begin the program content according to the DVD, offering any suitable modifications where necessary for those less mobile.
Base Stand - Facing Backward Sun Salutation Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Standing Platform (PowerTower, GTS, Sport)
Exercise RepsOverhead Reach with Lateral Flexion - right/left 1
Forward Bend 1
Plank 1
Triceps Dip 1
Upward Dog 1
Roll Up 1
Repeat 4-8 times
Backward Lunge Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Optional Accessories: Standing Platform (PowerTower, GTS, Sport)
Cable Pulley Series - Seated Forward Incline Level: Low to Mid Range Arm Pulley Cable: Attached to glideboard LAT Bars Pulley Placement: Inside Middle Adjustable Glideboard Position: Level or Decline
Exercise RepsScooping 5-8
Triceps Press 5-8
Scoop + Triceps Press 5-8
Kneeling Backward Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Required Accessories: AbCrunch (XLS), SCRUNCH (PowerTower, GTS, Sport)
Exercise RepsChild’s Pose Stretch 5-8 breaths
Hip Extension in Quadruped 5-8
Pigeon Pose 5-8 breaths
Pigeon Pose + Back Extension 5-8
Repeat on the opposite side
Quadruped: Cat and Camel 5-8 each direction
Latissimus Dorsi Stretch 5-8 breaths
Latissimus Dorsi Stretch - other side 5-8 breaths
Supine - Leg Pulley Series Incline Level: Low to Mid Range Arm Pulley Cable: Detached and stored LAT Bars Pulley Placement: N/A Required Accessories: Leg Pull Accessory (XLS), Leg Pulley System (PowerTower, GTS, Sport)