GoFit PLYOBOX Manual
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GoFit PLYOBOX Manual

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Summary of Contents for GoFit PLYOBOX

  • Page 2: Table Of Contents

    PLYOBOX TABLE OF CONTENTS WARNING ..............................3 Usage WARNING / Maintenance and Care ....................4 Assembly Instructions ..........................5 Exercise Program Terms ..........................7 Exercise Program ............................8 Step Ups Exercise ............................11 Lateral Step Ups Exercise ........................12 Lateral Running Man Exercise .........................13 Plyo Jumps Exercise ..........................14...

  • Page 3: Warning

    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: Usage Warning / Maintenance And Care

    Read all information before use. Serious injury or fatality may occur. • The Plyobox is not a toy; keep out of reach of children. If • The Plyobox may be used indoors or outdoors. allowing anyone under 18 to use it for exercise purposes they •...

  • Page 5: Assembly Instructions

    PLYOBOX ASSEMBLY INSTRUCTIONS OVERVIEW: ASSEMBLY DIAGRAM ON Parts — NEXT PAGE 1) Before you begin assembly, lay the 5 panels out flat, lining-up the interlocking tabs and notches as shown here. Note: the “logo side panels” are opposite each other, and the “handle hole panels”...
  • Page 6 PLYOBOX ASSEMBLY INSTRUCTIONS - CONTINUED Be sure the rounded edge ASSEMBLY: of the top panel is facing up 1. Dry-fit panels together — 1) Fit all four side panels together with interlocking tabs and notches as shown. 2) Next, fit the top panel...

  • Page 7: Exercise Program Terms

    2 - Sets (i.e., increase the number of sets performed) — Muscular Strength development and cardio performance. 3 - Height (i.e., increasing Plyobox height) — Muscular Power development. Customize your own program by adding the exercises of your choice, or start with the progressive...

  • Page 8: Exercise Program

    PLYOBOX EXERCISE EXERCISE SETS TIME REST Step Ups Step Ups 15-20 sec 15-20 sec Plyo Jumps Plyo Jumps 15-20 sec 15-20 sec 2 min 2 min Push Ups Decline Push Ups Decline 15-20 sec 15-20 sec (AR) 30 Second Active Recovery...
  • Page 9 PLYOBOX EXERCISE EXERCISE SETS TIME REST Step Ups Step Ups 20-25 sec 20-25 sec Plyo Jumps Plyo Jumps 20-25 sec 20-25 sec 2 min 2 min Push Ups Decline Push Ups Decline 20-25 sec 20-25 sec (AR) 30 Second Active Recovery...
  • Page 10 PLYOBOX EXERCISE EXERCISE SETS TIME REST Step Ups Step Ups 25-30 sec 25-30 sec Plyo Jumps Plyo Jumps 25-30 sec 25-30 sec 2 min 2 min Push Ups Decline Push Ups Decline 25-30 sec 25-30 sec (AR) 30 Second Active Recovery...

  • Page 11: Step Ups Exercise

    STEP ONE - Stand facing the Plyobox with feet shoulder width apart. Using one STEP TWO - Step back down from the Plyobox one foot at a time continuous motion, step up onto the Plyobox with one foot, then step up with the to your beginning position. Repeat Step One, starting with the other foot—thrusting your knee upward in a marching manner.

  • Page 12: Lateral Step Ups Exercise

    STEP ONE - Stand beside the Plyobox with feet shoulder width apart. STEP TWO - Step back down on top of the Plyobox with the ‘up’ foot so Step up laterally onto the Plyobox with the foot closest to the Plyobox.

  • Page 13: Lateral Running Man Exercise

    STEP ONE - Face the back corner of the Plyobox with feet shoulder STEP TWO - Step back down on top of the Plyobox with the ‘up’ foot width apart. Step up laterally onto the Plyobox with the foot closest to so both feet are flat on top of the Plyobox.

  • Page 14: Plyo Jumps Exercise

    Scan with QR Reader App STEP ONE - Stand facing the Plyobox with feet STEP TWO - Step back down from the Plyobox one shoulder width apart. Bending at your knees and foot at a time to your beginning position. Repeat springing with your legs, jump upward onto the Plyobox.

  • Page 15: Lateral Plyo Jumps Exercise

    QR Reader App STEP ONE - Stand beside the Plyobox with feet shoulder STEP TWO - Step back down from the Plyobox one foot width apart. Bending at your knees and springing with your at a time to your beginning position. Repeat Step One.

  • Page 16: Altitude Landings Exercise

    Altitude Landings EXAMPLE VIDEO Scan with QR Reader App STEP ONE - Stand on Plyobox with feet shoulder STEP TWO - Turn around and step back up onto width apart. Bending at your knees and springing the Plyobox. Repeat Step One.

  • Page 17: Low To High Progression Exercise

    Low To High Progression EXAMPLE VIDEO Scan with QR Reader App 1-Line up a short and a tall Plyobox— shorter one first. Space them so you have room to jump off and land between them. Stand facing the shorter Plyobox with feet shoulder width apart.

  • Page 18: High To Low Progression Exercise

    High To Low Progression EXAMPLE VIDEO Scan with QR Reader App 1-Line up a tall and a short Plyobox—taller one first. Space them so you have room to jump off and land between them. Stand facing the taller Plyobox with feet shoulder width apart.

  • Page 19: Single Leg Squats Exercise

    Scan with QR Reader App STEP ONE - Stand in front of the Plyobox far enough away so you can STEP TWO - While holding your arms out in front of you for balance, extend your leg back and place your foot (top-side-down) on the Plyobox.

  • Page 20: Knee Tucks Exercise

    Scan with QR Reader App STEP ONE - Sit on the Plyobox so you are able to use the side handle STEP TWO - While maintaining your balance, bring your knees in slots to stabilize your position. Extend your toes out and up in front of toward your chest.

  • Page 21: Push Ups - Decline Exercise

    STEP TWO - Bend your elbows, lowering your upper body towards the with your toes elevated up onto the Plyobox. Your arms should be fully ground. Just as in a standard ‘push up,’ do not lower your chest below the extended holding you off of the ground.

  • Page 22: Push Ups - Incline Exercise

    STEP ONE - Place your body in a standard ‘push up’ position except, STEP TWO - Bend your elbows, lowering your upper body towards the with your hands, grasp the outside top edges of the Plyobox so your Plyobox, just as done in a standard ‘push up.’ Lower yourself to the upper body is elevated.

  • Page 23: Dips Exercise

    Scan with QR Reader App STEP ONE - Sit on the edge of the Plyobox, facing way from it. With STEP TWO - While bending at the waist and bending your elbows, lower fingers forward, grasp the edge of the Plyobox. Support your weight your upper body—do not to touch the ground.
  • Page 24 PLYOBOX Develop a well-rounded fitness plan with companion products and instructional content from GoFit. Shop select retailers worldwide or visit us at www.gofit.com to find your total home-fitness solution.
  • Page 25 Before each use, check your equipment thoroughly for any signs of damage, defect or wear. If any is found, discontinue use immediately and contact GoFit for assistance. This product is not intended for commercial use.

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