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©2015 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording, or any other
information storage and retrieval system, without the written permission of GoFit, LLC.
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Table of Contents
Related Manuals for GoFit RESIST-A-CUFF
Summary of Contents for GoFit RESIST-A-CUFF
- Page 1 ©2015 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other IMPORTANT: Read & follow all warnings WARNING information storage and retrieval system, without the written permission of GoFit, LLC.
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Page 2: Table Of Contents
(directly and/or through their licensors). You agree that all persons appearing Donkey Kick-Backs ..........15 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 Side Laying Leg Raises ......... -
Page 3: Workout Guidelines
Intermediate: 3 times weekly MAINTENANCE AND CARE For all Resist-a-Cuff exercises. • Clean your Resist-a-Cuff using a soft cloth with mild soap and PER EXERCISE: Do 2 sets of 10 to 15 reps warm water. Remove all residue and water before use. -
Page 4: Attaching The Resist-A-Cuff
Attaching The Resist-a-Cuff Place cuffs on both ankles for all exercises. Open the straps of one Cuff by undoing the Velcro “hook-and- Next, wrap your ankle with the strap having the “hook” part of the loop” closure. From the rear, place the Cuff around your ankle as Velcro facing outward as shown. -
Page 5: Balance Circuit 1
90-degrees. Move arms in shoulder width apart. Arms bent at 90 degrees. an alternating motion as shown. Repeat movement Movement - While keeping your foot parallel to the with other leg. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 6: Balance Circuit 2
Hands on hips. side as far as you can while maintaining balance. Swing Movement - Keeping your foot parallel to the floor, leg back over and down. Repeat with other leg. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 7: Balance Circuit 3
Movement - Without bending your knee, raise one leg parallel, about shoulder width apart. Arms bent at backwards. Alternate arm motion as shown, as you 90 degrees. return leg down. Repeat with other leg. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 8: Bent Knees - Forward Walk
Arms bent at 90 degrees. far as you can while maintaining stability. Movement - With alternating arm motions as shown, Repeat forward walk for 10-12 steps. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 9: Bent Knees - Backward Walk
Arms bent at 90 degrees. as far as you can while maintaining stability. Movement - With alternating arm motions as shown, Repeat backward walk for 10-12 steps. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 10: Bent Knees - Lateral Walk
Movement - With alternating arm motions as shown, out to the other side, with your other leg, while step out to the side with one leg—step out as far as alternating arm motions as shown. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 11: Plank With Alternating Leg Lifts
Without bending your knees, lift one leg upward, hands and feet about shoulder width apart. extending it as far as you can, while maintaining stability. Return to starting position and repeat the movement with your other leg. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 12: Donkey Kick-Backs
Place your Return to starting position and repeat the hands and knees about shoulder width apart. movement with your other leg. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 13: Side Laying Leg Raises
Roll over, facing the other direction per arm 90 degrees, resting your palm on the floor and repeat the movement with your other leg. —1 rep in front of your chest for stability. RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual... -
Page 14: Plank Jacks
Without bending your knees, using a slight jumping hands and feet about shoulder width apart. motion, thrust both feet outward, extending them as far as you can, while maintaining stability. Return to starting position. —1 rep RESIST-A-CUFF RESIST-A-CUFF Training Manual Training Manual...
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