Exercises

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