Gravity Training System (GTS) Demonstration Videos
HOW IT WORKS
The Gravity Training System (GTS) is versatile and fun, allowing you to do hundreds of exercises for all body parts. The dynamic pulley and glide board system challenges you to increase core stability, develop muscles and endurance all with minimal effect on joints. Watch our demo videos to see how it works with example exercises.
Scrunch Pad Abs
Total Gym knee tucks that target your deep core. Draw knees in with control for strong abs, hip flexors, and lower-core stability.​
Scrunch Pad Leg Series
(aka, member named “Sexy Starfish”): Kneeling on the scrunch pad, you glide and pull in through the inner thighs for a deep adductor burn and core stability, then flow into scrunch pad lunges and curtsy lunges for a full lower-body burn targeting inner thighs, glutes, hips, and hammies.
Pull Ups
Adjustable-resistance pull-ups on the Gravity machine—change the incline/level to make the movement more assisted (easier) or more challenging while building back and arm strength.
Squats & Jumps
Lower-body strength and power—drive through the heels into strong squats, then add controlled jumps for an extra burst of cardio and athletic endurance.​
Oblique Twists
Rotational core work using the cables, twist with control against resistance to strengthen the obliques, waistline stability, and total-core power.​
Surfers
Kneeling with the pulley handles in hand, reach forward with long arms, then pull straight back along the rails and rise tall, like a surfer paddling, targeting the upper/lower back, shoulders, and triceps.​
Forward Facing Arm Series
(Chest + Triceps): A continuous upper-body flow featuring chest press, chest flys, tricep extensions, and arm circles. Designed to sculpt the chest, shoulders, and triceps while building strength and endurance.
Tower Facing Arm Series
A cable-based flow on the Total Gym facing the tower—mixing “Alligators” (crocodile-style snap/pull pattern for core + arms), T-pulls (arms in a “T” and pull down to the sides for back/shoulders), and a chest opener stretch to lengthen the chest and shoulders.
Advanced Single Arm Triceps
From a side plank (often kneeling or with the top knee lifted), keep your hips stacked and core tight while the top arm reaches overhead and performs a controlled triceps extension—challenging triceps strength plus obliques, shoulder stability, and balance.
Legs in Straps
Lying on the glideboard with your feet in the foot harnesses, you move your legs through Pilates-style patterns (like leg circles and controlled extensions) using the cable resistance. Reformer-inspired work that targets core control, hips, glutes, and long/lean leg strength.
Saw Plank, Pike, Push Ups
A flowing core-and-arm combo on the GTS. Hold a strong plank while the arms perform the saw motion (reaching/pulling in a controlled rhythm) to fire up the abs and shoulders, lift into a pike, then finish with a tricep-focused push-up for a full core + arm burn.
Advanced High Pike
Start in a strong high plank with your feet elevated on the top edge of the squat stand, then use your core to lift your hips up into a controlled pike and return to plank—deep core, shoulders, and total-body stability. ​