Yeah, Total gyms are pretty awesome, and since that and calisthenics is the criteria that you've provided, then I'll focus on the abs here. I think that maybe, a lot of the reason that generally, people don't like abdominal exercises as much, is not getting enough oxygen. It's important to take super deep breaths while in the middle of a rep, while the muscles are contracting, and before the movement begins on a particular repetition. I could call it - rhythmic breathing.

Types of diversity and their purpose: 1) range of motion- to put locomotive stress on areas within the lower and middle areas of the core, by putting the muscle fibers in different angles, resistence levels(or what I could call- concentrated muscle confusion), just to isolate specific areas, covering as many as we can. One simple gets to the foundation layers(skeletal, etc.) when you do this. These are some of the ab exercises I do(on average 3 days a week), and I will also suggest them for you:

200 quick leg lift crunches - lift your heels an average of 4 inches off the ground per rep. Remember to take super full breaths that fill your abdomen up, every 50 reps or so, and when not taking those breaths, contract your abs absolutely.

100 quick regular crunches

100 quick (left-side) oblique crunches

100 quick (right-side) oblique crunches

Since I do extensive upper body weight exercises just like you, for my ab isolate exercises, I emphasis the lower and middle abdomen. Since I have a cyst on my lower back that causes excruciating pain and itching, I do regular situps, or" curl-ups on a ball. I highly recommend those exercise balls for not only that purpose, but also, for stretching.

Declined leg lifts: First set- 50, 2nd set- 25. Position yourself at the top of a flight of stairs, or similar setting with your the line of your upper thighs and butt lining up with the top of the top step: lower your legs down, all the way to the diagonal line of the step corners, and lift up only to the floor level with your legs parallel with your torso.

Leg lifts on your Total gym: I've used one, but I don't own one. If I had a one, I'd probably do good sets because I like the 45 degree slope for some reason. I'd do: Alternating straight legs lifts and bent-legged lifts.

Bent legged power leg lifts( the best toning movement for the middle lower, or second pair up) 3 sets of 50 reps. It looks like this, ACCEPT for the knees are bent and the legs are drawn inward.

cruncheshttp://img264.imageshack.us/img264/3877/corelowerlegliftinfirst.jpg

The above picture, yeah; you should do those too, but when your legs are all the way up like that 90 degrees to your torso, only come down 45 degrees.

Do curl-ups laying all the way back like this ( I lay back as far as I can) and sit-up half way(it equals out 45degrees declined and 45 degrees up towards the legs). Do as many as you can in 30 seconds. Repeat once.

http://img264.imageshack.us/img264/8361/exerciseballstrecth.jpg

The idea here is to cover and isolate all the areas of the core. Good luck with your "regimen quest," sir.

With the supplementing of your upper body workout hitting in part, your upper abs,
Source(s):
I've been working out with calisthenics and weights for 10 years. Doing all the abdominal exercises in "the friggin book," for about 5 years.

http://www.exerciseballworkouts.net/exercise-ball-stretches.html

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