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GoFit PRO GYM EXTREME Training Manual

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IMPORTANT: Read and follow all warnings
and information before using this product, to
reduce the risk of serious injury or fatality.

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Summary of Contents for GoFit PRO GYM EXTREME

  • Page 1 IMPORTANT: Read and follow all warnings and information before using this product, to reduce the risk of serious injury or fatality.
  • Page 2 WARNING IMPORTANT: Read and follow all warnings and information before using this product, to reduce the risk of serious injury or fatality. DOOR ANCHOR · ALWAYS place the Door Anchor through the hinge side of the door · ALWAYS lock the door when using the Door Anchor ·...
  • 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 WARNING DOOR ANCHOR INSTALLATION (Refer to DOOR ANCHOR PLACEMENT Figure 1 for proper position options) view from outside view from inside view from outside Wall Jamb Door Hinge Close, latch and lock door Slide Door Anchor between door and The Door Anchor Stopper, on the CLOSE, LATCH AND LOCK THE DOOR, jamb on HINGE-EDGE OF DOOR.
  • Page 5 DOOR ANCHOR PLACEMENT DOOR ANCHOR •ALWAYS position Door Anchor through the HINGE EDGE POSITION OPTIONS: [Specific exercises of the door require different •NEVER position Door Anchor positions] Anchor at the top or Upper Door bottom of the door Anchor Position [for specific exercises] Door Anchor Loop...
  • Page 6 NON-ANCHORED TUBES SQUATS STEP 1 STEP 2 Standing with the instep of both feet on the tubing, bring the handles up over the back of your shoulders. Keeping your chin forward and your back straight, slowly flex at your knees, lowering your bottom towards the floor.

  • Page 7: Bicep Curls

    BICEP CURLS Standing with the instep of both feet on the tubing, grasp the handles with STEP 1 STEP 2 your palms facing forward. STEP 1 STEP 2 Maintaining a straight back and keeping your elbows at STEP 3 STEP 4 your sides, curl the handles toward your shoulders.
  • Page 8 STEP 1 STEP 2 Standing far enough away from the Pro Gym Extreme so that there is slight tension in the tubes, grasp the handles with your palms facing towards the back. Your hands should be approximately at hip level.
  • Page 9 STEP 2 STEP 1 STEP 2 Standing with the instep of both feet on the Pro Gym Extreme STEP 3 tubing, bring the handles up, over the back of your shoulders. Keeping your chin forward and your back straight, with your right foot, step to the right (approximately 12").
  • Page 10 STEP 1 STEP 2 While seated on the floor, facing the Pro Gym Extreme, grasp the handles with your hands facing downward; reaching up and to the front of your position. Slightly leaning forward at your hips, pull the handles towards your shoulders, insuring that your elbows come toward your sides.

  • Page 11: Reverse Lunge

    STEP 1 STEP 2 Facing the Pro Gym Extreme, grasp the handles, insuring that there is slight tension in the tubes. Place your back foot to the rear approximately 3' from your front foot. Try and keep your feet pointing forward.

  • Page 12: Chest Press

    STEP 1 STEP 2 Facing away from the Pro Gym Extreme, position yourself far enough away so that you have slight tension on the tubes. Begin the exercise with elbows bent, palms facing down and the handles at chest level. Squeeze your chest and extend your arms at chest level to the front.
  • Page 13 STEP 1 STEP 2 While kneeling on both knees, face the Pro Gym Extreme and grasp the handles. Bring the handles to your shoulders. There should be slight tension on the tubes. Flexing at your hips, slowly crunch your upper body forward towards the floor, ensuring that the handles stay at shoulder level. To increase the...
  • Page 14 MID-ANCHORED TUBES STANDING ROWS While facing the Pro Gym Extreme, stand with feet shoulder-width apart. Using STEP 1 STEP 2 either a neutral (handshake position) or palms-down STEP 3 STEP 4 grip, grasp the handles. Ensuring that there is equal tension on the tubes, slowly bring the handle of one arm back towards your chest...

  • Page 15: Triceps Kickback

    STEP 1 STEP 2 Facing away from the Pro Gym Extreme, position yourself far enough away so that you have slight tension on the tubes. With your palms in a neutral position (facing each other) grasp the handles. Slightly leaning forward, bending from your hips, bring the handles towards the midline of your body in an upward angle (45 degrees) so that the hands finish at chest level with your palms up.
  • Page 16 STEP 1 STEP 2 Facing the Pro Gym Extreme, grasp the handles, ensuring that there is slight tension in the tubes. Position yourself far enough away so that your arms are slightly lower than shoulder level. With your hands facing one another, pull the handles back and outward to your sides while raising them to shoulder hieght.
  • Page 17 STEP 1 STEP 2 Facing the Pro Gym Extreme, grasp the handles, ensuring that there is slight tension in the tubes. Maintaining a straight back and keeping your elbows at your sides, curl the handles toward your shoulders. This exercise can be done with both arms simultaneously or individually.
  • Page 18 STEP 1 STEP 2 STEP 1 STEP 2 Facing away from the Pro Gym Extreme, grasp both STEP 3 handles with your palms facing to the rear. Starting at hip level, bring the handles directly to the front, ending the movement at shoulder level. This exercise can be...
  • Page 19 STEP 1 ABDOMINAL STEP 2 CRUNCHES Begin the exercise by lying on your back with your head closer to the door. Either bend your knees to 90 degrees or completely lift your legs off the ground. Grasp the handles of the Pro Gym Extreme, keeping your arms straight and to the STEP 3 sides of your body.
  • Page 20 STEP 1 STEP 2 Facing away from the Pro Gym Extreme, place an ankle cuff on each leg. Ensure that there is equal tension on each side prior to beginning the exercise. With a slightly staggered foot stance (one foot in front of the other) and feet shoulder-width apart, bring your back foot forward.
  • Page 21 STEP 1 GLUTE KICKBACKS Begin by attaching a single cuff to both ends of the Pro Gym Extreme tube(s). Facing the door while on your hands and knees, place the cuff onto your foot ensuring that it is STEP 2 securely positioned on the instep of your foot.
  • Page 22 Log on to www.gofit.com for more details and product information. ©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...