Women’s 6-8 Minute Workout
Days 1 & 2
WORKOUT PROGRAM
The following 6 programs have been designed to maximize the time spent on your Total Gym.
Follow the program and exercises as you workout with Rosalie Brown in the 6-8 Minute Workout video,
or use the following sheets as a reference when you can’t watch the workouts.
Day 1 Workout
Date
Card #
7
26
52
8
26
52
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Pull-Up
Leg Curl: Lying or Seated
Sit-Up
Chin-Up
Leg Curl: Lying or Seated
Sit-Up
Standing Aerobic
62
62
63
64
65
65
Step 1: Arm Pulldown
Step 2: Arm Pulldown w/ Rotating Thumbs
Step 3: Snow Angel/Iron Cross
Step 4: Arm Pullover
Step 5: Single Leg Pullover (switch)
Step 6: Single Leg Pullover w/ Rotating Thumbs (switch)
Day 2 Workout
Date
Card #
27
31
29
31
29
31
29
31
32
Exercise Name
Squat
Calf Raise
Single Leg Squat (switch)
Single Leg Calf Raise (switch)
Single Leg Squat (switch)
Single Leg Calf Raise (switch)
Single Leg Squat into
Single Leg Calf Raise (switch)
Hamstring Pull (switch)
*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.
©2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at www.TotalGymDirect.com. For additional workouts and product
accessories visit us online at www.TotalGymCatalog.com. All workout cards can be found in the Total Gym Training Deck at www.TotalGymCatalog.com.
Women’s 6-8 Minute Workout
Days 3 & 4
WORKOUT PROGRAM
Day 3 Workout
Date
Card #
9
53
9
53
54
52
66
67
68
68
69
70
84
Exercise Name
Resistance
Level
Reps
Sets
Resistance
Level
Reps
Sets
Cross Cable Row
Sit-Up with Cables
Cross Cable Row
Sit-Up with Cables
Oblique Twister
Sit-Up
Seated Aerobic Routine
Step 1: Leg Curl w/ Seated Fly
Step 2: Leg Curl w/ Straight Arm Lift
Step 3: Leg Curl w/ Biceps Curl
Step 4: Leg Curl w/ Reverse Curl
Step 5: Leg Curl w/ Upright Row
Step 6: Leg Curl w/ Seated Surfer
Toe Touch Stretch
Day 4 Workout
Date
Card #
2
1
2
10
55
12
55
2
1
2
62
62
63
64
65
65
Exercise Name
Seated Chest Press - Narrow grip
Seated Chest Press - Shoulder width grip
Seated Chest Press - Wide grip
Front Pullover
Crunches
Iron Cross/Snow Angel
Crunches (advanced - lift feet off bench)
Seated Chest Press - Narrow grip
Seated Chest Press - Shoulder width grip
Seated Chest Press - Wide grip
Standing Aerobic
Step 1: Arm Pulldown
Step 2: Arm Pulldown w/ Rotating Thumbs
Step 3: Snow Angel/Iron Cross
Step 4: Arm Pullover
Step 5: Single Leg Pullover (switch)
Step 6: Single Leg Pullover w/ Rotating Thumbs (switch)
*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.
©2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at www.TotalGymDirect.com. For additional workouts and product
accessories visit us online at www.TotalGymCatalog.com. All workout cards can be found in the Total Gym Training Deck at www.TotalGymCatalog.com.
Women’s 6-8 Minute Workout
Days 5 & 6
WORKOUT PROGRAM
Day 5 Workout
Date
Card #
72
73
74
33
43
33
19
75
19
75
Exercise Name
Incline
Level
Reps
Sets
(12-15)
(1-3)
Incline
Level
Reps
Sets
(12-15)
(1-3)
Toe Touch Biceps Curl
Toe Touch Row
Toe Touch Upright Row
Outer Hip & Thigh
Seated Biceps Curl
Outer Hip & Thigh
Shoulder Press
Core Extension
Shoulder Press
Core Extension
Day 6 Workout
Date
Card #
18
44
18
21
44
Exercise Name
Inverted Iron Cross/Snow Angel
Lying Triceps
Inverted Iron Cross/Snow Angel
Front Deltoid/Lateral Raise
Lying Triceps
Seated Aerobic Routine
66
67
68
68
69
70
84
Step 1: Leg Curl w/ Seated Fly
Step 2: Leg Curl w/ Straight Arm Lift
Step 3: Leg Curl w/ Biceps Curl
Step 4: Leg Curl w/ Reverse Curl
Step 5: Leg Curl w/ Upright Row
Step 6: Leg Curl w/ Seated Surfer
Toe Touch Stretch
*Remember to consult a physician prior to beginning this or any exercise program. As your begin your program, take breaks and drink water as needed.
©2010 Total Gym Fitness LLC. For more information or product upgrades visit us online at www.TotalGymDirect.com. For additional workouts and product
accessories visit us online at www.TotalGymCatalog.com. All workout cards can be found in the Total Gym Training Deck at www.TotalGymCatalog.com.