TOTAL BODY BAR
BUILD - SCULPT - TONE
YOUR TOTAL BODY BAR WORKOUT LIBRARY
NOTE FROM RON

Don’t just live longer – live stronger.  Resistance training helps you keep the strength to live life on your terms!

YOUR TOTAL BODY BAR TRAINING

Getting Started

Get ready to use your Total Body Bar. Begin with my welcome below, then learn about your Total Body Bar, review the safety information, and follow the setup videos before your first workout

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Welcome to Your RW Total Body Bar Training!

Welcome! I’m glad you’re here. This training will help you get comfortable with your Total Body Bar and make the most of every workout.

Start with the setup and safety information below. Then explore:

  • Exercise Tutorials to learn proper form and technique, including seated exercises.
  • Work Out with Coach Ron for guided workouts.
  • Targeted Training to focus on specific muscle groups.

God bless you,
Coach Ron

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Before You Begin: Medical & Safety Disclaimer

Total Body Bar videos and materials from Health & Holiness, LLC (doing business as Ron Williams Champion) are for educational purposes only. Ron Williams is a fitness trainer, not a medical professional. This training does not provide medical advice, diagnosis, or treatment.


Consult your healthcare provider before beginning this program, especially if you have a medical condition, injury, recent surgery, or concerns about exercising safely. Follow your provider’s recommendations and all equipment setup and safety instructions.
Stop exercising immediately if you experience pain, dizziness, faintness, or unusual shortness of breath. Seek medical attention as needed. For chest pain, severe breathing difficulty, or other emergency symptoms, call 911.


Exercise involves a risk of injury. Choose resistance and movements appropriate for your abilities, inspect your equipment before each use, and use it only as instructed.

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Get to Know Your Total Body Bar

Assembling Your Total Body Bar

Your Total Body Bar requires minimal assembly. Watch the assembly video below, then follow these steps:

  1. Slide the two silver bars together.
  2. Insert and tighten all three screws using a Phillips screwdriver. The screws are packaged with your Safety & Information Cards.

Changing the Handle Resistance Bands

Watch the resistance adjustment video below for a demonstration.

To remove a band: Lift one end away from the Total Body Bar to release it, then disconnect the opposite end.

To add a band: Insert one end into the slot on the handle’s end cap. Stretch the band and firmly insert the other end into the opposite slot. Slide the handle as shown in the video to help the band seat securely.

Using the Short Resistance Band

The short band—with gray webbing and colored looped ends—adds resistance to chest and back exercises.

Watch the resistance adjustment video below to learn how to set it up. Follow the individual exercise tutorials for proper form and technique.

Using the Long Resistance Band

The long band—with gray webbing and colored looped ends—provides resistance for exercises targeting your legs, glutes, arms, shoulders, back, and abs.

Watch the resistance adjustment video below to learn how to set it up. Follow the individual exercise tutorials for proper form and technique.

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Important Safety Information

Before using your Total Body Bar, read the instruction cards included in the box and review the setup videos and exercise tutorials on this website.

Consult your healthcare provider before beginning this or any exercise program. Train responsibly and within your limits.

  1. Use only as directed. Follow the equipment instructions and demonstrated exercise techniques.
  2. Keep children and pets away. This equipment is not intended for children.
  3. Inspect before every use. Check for damaged parts, worn or frayed bands and straps, and loose connections. Make sure all components are securely in place. Do not use damaged equipment.
  4. Allow room to move. Keep your workout area clear, with enough space to perform each movement safely.
  5. Choose appropriate resistance. Start at a level suited to your current strength and fitness. Increase gradually while maintaining proper form.
  6. Warm up first. Prepare your body before beginning your workout.
  7. Stop if you feel unwell. Stop exercising if you experience pain, dizziness, faintness, or unusual shortness of breath. Seek medical attention as needed. For chest pain, severe breathing difficulty, or other emergency symptoms, call 911.
  8. Stay clear of moving parts. Keep fingers, hair, loose clothing, and other body parts away from moving mechanisms. Secure long hair before use.

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How to Assemble Your Total Body Bar

Your Total Body Bar is easy to assemble, store, and take with you. Use it at home, at the office, or in the gym—or disassemble it for travel so you can keep up with your workouts wherever you go.

Watch the video below for step-by-step assembly instructions.

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How to Adjust Resistance

Your Total Body Bar offers adjustable resistance for a wide range of fitness levels—from beginners to advanced athletes. Learn how to choose your starting resistance and increase the challenge as you build strength.

Watch the video below to learn how to adjust your resistance.

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Ready for Your First Workout

Now that you know your Total Body Bar, join me for a guided workout. Choose your resistance, go at your own pace, and focus on proper form.
WORKOUT WITH COACH RON