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Summary of Contents for GoFit Gravity Straps
- Page 2 • When first attempting any exercise shown, use caution while determining your physical limitations. • “Gravity Straps” are not a toy. Do not swing, hang upside-down, or flip on the “Gravity Straps. ” Do not attempt any type of gymnastic or jerking movements on the “Gravity Straps.
- Page 3 You acknowledge and agree that the Materials are provided by GoFit, LLC (directly and/or through their licensors). You agree that all persons appearing in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person in the Materials appearing to endorse or recommend the Materials.
- Page 4 ALWAYS position Door Anchors Door anChor PLaCemenT in TOP-CENTER of the door, approximately 4-inches apart Door Anchor ALWAYS place the Door Anchors so the door closes Quick-adjust TOWARDS you on the exercise-side suspension strap clamp of the door Only use “Gravity Door Anchor Stopper Straps”...
- Page 5 Door anChor inSTaLLaTion (Refer to DooR AncHoR PlAcEmEnT Figure 1 for proper position options) Exercise ONLY on the side of the door where the door closes TOWARDS YOU views from non-exercise-side of door view from exercise-side of door Door Jamb Door Frame [Wall] Door Anchor...
- Page 6 Gravity StrapS exercises Getting into Foot Cradles Step one - sit facing door, place your right foot in the left side cradle. cross your left leg over your right and place in right foot cradle. Step two - Keeping your feet in cradles, roll to your right into a push up position.
- Page 7 Feet out wide give a much better base or foundation, whereas There are 3 simple and effective ways to change the level of the Gravity straps having one foot off the ground will challenge your center of gravity even more so, resistance, making it the perfect tool for any level of fitness enthusiast: by creating even greater instability.
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Page 8: Exercise Program
2 - Sets (i.e., increase the number of sets performed) — Muscular strength development 3 - Resistance (i.e., increasing the angle) — Muscular Power development Customize your own program by adding the exercises of your choice, or start with the progressive Gravity Straps exercise programs included. BEGINNER •... - Page 9 Gravity StrapS exercise EXERCISE TIME REST Squats 20-30 sec 30 sec 20-30 sec 30 sec Single Leg Squat 20-30 sec 30 sec Standing Chest Press 20-30 sec 30 sec BeGinner Lunge Fly 20-30 sec 30 sec 2-3 x weekly Bicep Curl...
- Page 10 Gravity StrapS exercise (NR) No Recovery EXERCISE TIME REST Move immediately to next exercise Squats 30 sec (AR) 30 Second Active Recovery March in place, Jumping Jacks, Push-Ups, 45 sec 30 sec Mountain climbers or squat Jumps Single Leg Squat...
- Page 11 Gravity StrapS exercise (NR) No Recovery EXERCISE TIME REST Move immediately to next exercise Squats 60 sec (AR) 30 Second Active Recovery March in place, Jumping Jacks, Push-Ups, 60 sec Mountain climbers or squat Jumps Single Leg Squat 45 sec...
- Page 12 Step one - stand facing door with feet shoulder Step two - Hinge at the waist and sink back like width apart while holding Gravity straps at same width. you are sitting in a chair until crease of your hips Forearms should form a 90 degree angle to body.
- Page 13 Gravity StrapS exercise Step one - Facing door, hold Gravity straps shoulder Step two - inhale. Use biceps and lat muscles to width apart. Position feet slightly apart and arms at 90 draw you up and towards the door, leading with chest.
- Page 14 Hold both handles. Step two - While keeping your chest up and core Step one - Facing door, hold Gravity straps close engaged. sit back on your left leg until your left thigh is together. Position feet slightly apart and arms at 90 parallel to the floor.
- Page 15 Gravity StrapS exercise Standing Chest press Step one - stand facing away from the door. Grip Gravity straps slightly wider than shoulder width. Body should be at a 45 degree angle to floor with feet close together. Lean into handles with full body weight until hands are almost level with chest.
- Page 16 Gravity StrapS exercise Lunge Fly Step one - stand facing away from the door. Grip Gravity straps at shoulder width. Arms should be extended in front of your body parallel to the floor with feet close together. Step two - step forward into a lunge position with your left leg.
- Page 17 Step one - stand facing door with feet close together. Step two - Bending arms at elbows, pull body While arms are extended, grip Gravity straps narrower upward while squeezing biceps until handles are than shoulder width apart. Walk feet toward door until almost under your chin.
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Page 18: Tricep Press
Gravity StrapS exercise tricep press Step one - stand facing away from the door. Grip Gravity straps close to your chest with your palms facing in towards your body. Arms should be bent at 90 degree angles. Step two - Keeping your palms facing in... - Page 19 Gravity StrapS exercise Sprinter Starts Step one - stand facing away from the door. Grip Gravity straps close to your chest with your palms facing in towards your body. Arms should be bent at 90 degree angles. stagger your stance so that your left foot is behind your body with your right leg bent.
- Page 20 Gravity StrapS exercise Knee tuck Refer to: (Page 6) “Getting Into Foot Cradles” Step one - Utilizing foot cradles, assume a standard Step two - Draw knees toward chest as you exhale. pushup position with feet in foot cradles. extend arms Don’t let your back “round out.”...
- Page 21 Gravity StrapS exercise oblique Crunches Refer to: (Page 6) “Getting Into Foot Cradles” Step one - Utilizing foot cradles, assume Step two - Make sure hips and back are in Step three - On opposite side, exhale and a standard pushup position with feet in foot line and core is engaged.
- Page 22 Serious or fatal injury can occur. Exercise Programs of any kind present an inherent danger to the participant. Consult your doctor before beginning any exercise program. All GoFit equipment is intended to be used by adults only in the manner shown/illustrated/described. Anyone under the age of 18 should have constant adult supervision.
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