The Total Bar can perform an endless amount of fun and exciting regular exercises and core strength training exercises. The best part about the Total Bar is that it allows for core exercises for men and core exercises for women. This strength training equipment does not discriminate based on gender! When you purchase the Total Bar you get: a training booklet with over 20 exercises that will teach you how to use the bar to workout every muscle in your body. You can watch videos that show you how to perform some of our basic exercises below or by visiting our YouTube channel
Chest Pump
Getting the Stance:
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Hold elbows out wide
Getting the Grip:
• Hold Total Bar perpendicular to the body, at the center of the grip
• Face your palms towards the floor
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds
Tricep Pump
Getting the Stance:
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Keep your elbows slightly bent
Getting the Grip:
• Hold Total Bar horizontally behind your back with both hands at the center of the grip
• Face your palms away from you
Getting the Motion:
• Swing Total Bar up and down for 30-60 seconds
Bicep Swing
Getting the Stance:
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Hold your arms out at waist height
• Keep your elbows wide out
Getting the Grip:
• Hold Total Bar perpendicular to the body at the center of the grip
• Face your palms upward
Getting the Motion:
• Swing Total Bar up and down for 30-60 seconds
Bottom Pump
Getting the Stance:
• Lie down on your back
• Bend your knees at a 90 degree angle
• Raise bottom off the floor, so that your lower back is straight, and your upper back is still on the floor
• Hold your arms out at waist height
• Keep your elbows wide out
Getting the Grip:
• Hold Total Bar perpendicular to the body parallel to your thighs at the center of the grip
• Face your palms towards your knees
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds
Intermediate Ab Pump
Getting the Stance:
• Lie down on your back
• Bend your knees at a 90 degree angle
• Place feet flat on the ground shoulder width apart
• Lift Shoulders off of the ground
• Hold your arms out paralel to your thighs
• Keep your elbows slightly bent
Getting the Grip:
• Hold Total Bar perpendicular to the body parallel to the body at the center of the grip
• Face your palms towards your feet
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds
Oblique Pump
Getting the Stance:
• Lie down on your back
• Bend your knees at a 90 degree angle
• Lean knees over to the right side
• Lift your shoulders off of the ground
• Hold your arms out paralel to your thighs
• Keep your elbows slightly bent
Getting the Grip:
• Hold Total Bar perpendicular to the body parallel to the body at the center of the grip
• Face your palms towards your feet
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds, switch knees to the other side
Shoulder Pump
Getting the Stance:
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Hold your right arm out to your side and slightly behind the right foot
• Keep your elbow slightly bent
Getting the Grip:
• Hold Total Bar vertically in the right hand at the center of the grip
• Face your palms forward
Getting the Motion:
• Swing Total Bar side-to-side for 30-60 seconds, switch arms
Squat Thrust
Getting the Stance:
• Position feet shoulder width apart
• Bend knees at almost a 90 degree angle
• Contract your abdominals
• Lean slightly forward but keep the back straight
• Keep your elbow slightly bent
Getting the Grip:
• Hold Total Bar horizontally in front of you at the center of the grip
• Face your palms towards the floor
Getting the Motion:
• Swing Total Bar parallel to the floor for 30-60 seconds
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Hold elbows out wide
Getting the Grip:
• Hold Total Bar perpendicular to the body, at the center of the grip
• Face your palms towards the floor
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Keep your elbows slightly bent
Getting the Grip:
• Hold Total Bar horizontally behind your back with both hands at the center of the grip
• Face your palms away from you
Getting the Motion:
• Swing Total Bar up and down for 30-60 seconds
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Hold your arms out at waist height
• Keep your elbows wide out
Getting the Grip:
• Hold Total Bar perpendicular to the body at the center of the grip
• Face your palms upward
Getting the Motion:
• Swing Total Bar up and down for 30-60 seconds
• Lie down on your back
• Bend your knees at a 90 degree angle
• Raise bottom off the floor, so that your lower back is straight, and your upper back is still on the floor
• Hold your arms out at waist height
• Keep your elbows wide out
Getting the Grip:
• Hold Total Bar perpendicular to the body parallel to your thighs at the center of the grip
• Face your palms towards your knees
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds
• Lie down on your back
• Bend your knees at a 90 degree angle
• Place feet flat on the ground shoulder width apart
• Lift Shoulders off of the ground
• Hold your arms out paralel to your thighs
• Keep your elbows slightly bent
Getting the Grip:
• Hold Total Bar perpendicular to the body parallel to the body at the center of the grip
• Face your palms towards your feet
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds
• Lie down on your back
• Bend your knees at a 90 degree angle
• Lean knees over to the right side
• Lift your shoulders off of the ground
• Hold your arms out paralel to your thighs
• Keep your elbows slightly bent
Getting the Grip:
• Hold Total Bar perpendicular to the body parallel to the body at the center of the grip
• Face your palms towards your feet
Getting the Motion:
• Swing Total Bar parallel to your thighs for 30-60 seconds, switch knees to the other side
• Position feet shoulder width apart
• Place body weight on your heels
• Contract your abdominals
• Hold your right arm out to your side and slightly behind the right foot
• Keep your elbow slightly bent
Getting the Grip:
• Hold Total Bar vertically in the right hand at the center of the grip
• Face your palms forward
Getting the Motion:
• Swing Total Bar side-to-side for 30-60 seconds, switch arms
• Position feet shoulder width apart
• Bend knees at almost a 90 degree angle
• Contract your abdominals
• Lean slightly forward but keep the back straight
• Keep your elbow slightly bent
Getting the Grip:
• Hold Total Bar horizontally in front of you at the center of the grip
• Face your palms towards the floor
Getting the Motion:
• Swing Total Bar parallel to the floor for 30-60 seconds