Gravity Training System (GTS) 

Total Gym knee tucks that target your deep core. Draw knees in with control for strong abs, hip flexors, and lower-core stability.​

(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.

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.

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.​

Rotational core work using the cables, twist with control against resistance to strengthen the obliques, waistline stability, and total-core power.​

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.​

(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.

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. 

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.

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.

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.

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. ​