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Summary of Contents for GoFit GOH2O
- Page 1 Read and follow all information before use. Serious injury or fatality may occur.
-
Page 2: Table Of Contents
O TABLE OF CONTENTS WARNING ..........2 O Shallow Water Exercises* Usage and Care ........3 Hammer Curls .........17 Introduction ..........4 Suitcase Press ........18 Belt Guide & Adjustment ......5 Punch Out ..........19 Proper Form ..........6 Arm Sweeps ..........20 Workout Guidelines .........7 Flys ............21 O Deep Water Exercises* Arm Pedals ..........22 High Knee Jog .........8... -
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 And Care
GOFIT GOH20 IF YOU CANNOT SWIM: • GoH2O Belt, Barbells, and Gloves are NOT certified or intended • If you can not swim, this product is NOT recommended for you. to be used as life saving or personal flotation devices. -
Page 5: Introduction
O INTRODUCTION Thank you for your GoFit purchase. We strive to be your one source for superior, innovative, home-fitness products at a great value. For other GoFit products, visit your local retailer, or go to www.gofit.net and see our entire product line and more. -
Page 6: Belt Guide & Adjustment
Pull the black belt through one of the 2. Pull the tail of the black belt two holes on both tight through sliding buckle to sides based on your secure the belt adjustment. preference. GoH2O Belt is NOT a life saving device. -
Page 7: Proper Form
O PROPER FORM Proper form is correct posture and body alignment that helps ensure exercises are performed safely and effectively while receiving the full benefits of the exercise. When performing aquatic exercises, you want to make sure that you are maintaining a vertical position in the water and not leaning forward. -
Page 8: Workout Guidelines
O WORKOUT GUIDELINES As you advance, always improve your technique and form before increasing sets, repetitions and duration, or pushing your physical limitations. When first attempting any exercise, use caution while determining your physical limitations. Always start at a level that allows you to complete the recommended sets and duration. -
Page 9: High Knee Jog
O DEEP WATER EXERCISES High Knee Jog Deep Water Exercises require the GoH2O Belt. You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintaining proper form, raise one knee to a 90-degree angle and extend your opposite leg straight down so it is in line with your hip. -
Page 10: Cross-Country Ski
O DEEP WATER EXERCISES Deep Water Exercises require the GoH2O Belt. Cross-Country Ski You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintain proper form while keeping your arms and legs straight. From your hips alternate... -
Page 11: Chair Kicks
O DEEP WATER EXERCISES Chair Kicks Deep Water Exercises require the GoH2O Belt. You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Keeping your shoulders and hips in alignment, bend both legs up to a 90-degree angle as if sitting in a chair. -
Page 12: Leg Lifts
O DEEP WATER EXERCISES Deep Water Exercises require the GoH2O Belt. Leg Lifts (Toe Touch Optional) You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintain proper form and keep your arms and legs straight throughout movement. From your hips kick one leg up as high as you are able and reach with your opposite arm to try and touch your toes. -
Page 13: Criss-Cross
O DEEP WATER EXERCISES Criss-Cross Deep Water Exercises require the GoH2O Belt. You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintaining proper form, extend your arms straight out to your sides, keep your legs straight and open them out (past hip-width) as far as it is comfortable for you. -
Page 14: Diamonds
O DEEP WATER EXERCISES Diamonds Deep Water Exercises require the GoH2O Belt. You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintaining proper form, extend your arms straight out to your sides, press the bottoms of your feet together, and turn your knees out from your hips . -
Page 15: Bent Knee Twists
O DEEP WATER EXERCISES Bent Knee Twists Deep Water Exercises require the GoH2O Belt. You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintaining proper form, extend your arms straight out to your sides, legs together, bend your knees and draw them up towards your midsection. -
Page 16: Crunches
O DEEP WATER EXERCISES Crunches Deep Water Exercises require the GoH2O Belt. You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintaining proper form, slightly recline into a half-seated position with straight legs and your toes just above the surface. -
Page 17: Body Curls
O DEEP WATER EXERCISES Body Curls Deep Water Exercises require the GoH2O Belt. You may use the GoH2O Barbells or Gloves for stability, or to increase resistance. MOVEMENT - Maintaining proper form, extend your arms straight out in front with your palms facing down and your legs straight down so they are in line with your hips. -
Page 18: Hammer Curls
Shallow Water Exercises are performed with water at shoulder level and your feet planted on the pool floor. Exercises may be performed with GoH2O Barbells or Gloves to increase resistance. MOVEMENT - Plant your feet on the pool floor with water at shoulder level. -
Page 19: Suitcase Press
Shallow Water Exercises are performed with water at shoulder level and your feet planted on the pool floor. Exercises may be performed with GoH2O Barbells or Gloves to increase resistance. MOVEMENT - Plant your feet on the pool floor with water at shoulder level. -
Page 20: Punch Out
Shallow Water Exercises are performed with water at shoulder level and your feet planted on the pool floor. Exercises may be performed with GoH2O Barbells or Gloves to increase resistance. MOVEMENT - Plant your feet on the pool floor with water at shoulder level. -
Page 21: Arm Sweeps
Shallow Water Exercises are performed with water at shoulder level and your feet planted on the pool floor. Exercises may be performed with GoH2O Barbells or Gloves to increase resistance. MOVEMENT - Plant your feet on the pool floor with water at shoulder level. -
Page 22: Flys
Flys Shallow Water Exercises are performed with water at shoulder level and your feet planted on the pool floor. Exercises may be performed with GoH2O Barbells or Gloves to increase resistance. MOVEMENT - Plant your feet on the pool floor with water at shoulder level. -
Page 23: Arm Pedals
Shallow Water Exercises are performed with water at shoulder level and your feet planted on the pool floor. Exercises may be performed with GoH2O Barbells or Gloves to increase resistance. MOVEMENT - Plant your feet on the pool floor with water at shoulder level. - Page 24 This product is not intended for commercial use. Go to www.gofit.net for product information. ©2016 GOFIT, LLC, TULSA, OK, USA. All rights reserved. MADE IN CHINA. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical,...
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