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Summary of Contents for GoFit GoGravityGym
- Page 1 Training Manual IMPORTANT: Read and follow all warnings and information before use, to reduce the risk of serious injury or fatality.
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Page 2: Table Of Contents
Table of Contents RAVITY WARNING ............2 LOWER BODY EXERCISES Usage Guidelines ........... 3 Alternating Back Lunge .........17 GoGravity Gym Components ......4 Calf Raises ...........18 Door Anchor Placement & Installation ..5-6 Lunge Fly .............19 Hub Anchor Installation ........7 CORE EXERCISES Adjusting GoGravity Straps...... -
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 Guidelines
“GoGravity Gym” out of the reach of children when not in use. thread, discontinue use immediately. • GoFit, LLC is not responsible for any personal property damage that • ALWAYS Check connections and carabiners before every use to make may occur while installing or using the “GoGravity Gym”... -
Page 5: Gogravity Gym Components
A) 2 GoGravity Straps B) 1 Hub Anchor Strap C) 1 Door Anchor D) 2 Power Handles E) 2 Foot Straps F) 1 Mesh Carry Bag WARNING: GoGravity Gym components should not be utilized with other GoFit Exercise products or components. -
Page 6: Door Anchor Placement & Installation
Door Anchor Placement WARNING: This door anchor illustration is solely for the use of the door anchor that accompanies RAVITY the GoGravity Gym and should not be utilized for other GoFit Exercise products or components. Door Anchor Door Anchor Stopper... - Page 7 WARNING: This door anchor illustration is solely for the use of the door anchor that accompanies RAVITY the GoGravity Gym and should not be utilized for other GoFit Exercise products or components. (Refer to DOOR ANCHOR PLACEMENT Figure 1 for proper position options)
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Page 8: Hub Anchor Installation
Hub Anchor Installation RAVITY • Make sure anchor point is solid and strong enough to support your body weight. • Inspect anchor point surface to ensure that it is not rough or sharp. Back View — Hub Carabiner attached through Hub Strap Loop Hub Carabiner Hub Strap to secure through... -
Page 9: Adjusting Gogravity Straps
Adjusting GoGravity Straps RAVITY GoGravity Straps with cam buckle and pull tab for length adjustment. Adjustment Tab Pull adjustment tab towards anchor point TO SHORTEN (FIGURE 2) Press Press cam buckle and pull cam buckle to adjust adjustment tab up towards strap anchor point. -
Page 10: Getting Into Foot Cradles
Getting Into Foot Cradles RAVITY 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 to your knees, or directly into a push up position. -
Page 11: Introduction, Care & Exercise Guide
Introduction, Care and Exercise Guide RAVITY Why is the GoGravity Gym so effective for conditioning? Maintenance & Care • Clean GoGravity Gym and components with mild soap and warm water. There are 3 simple and effective ways to change the level of the GoGravity Gym -DO NOT submerge completely in water. -
Page 12: Strength & Cardio Exercise Program
Exercise Program - Strength & Cardio RAVITY BEGINNER SETS TIME / DURATION REST b/w exercises EXERCISES 2-3 x weekly Bicep Curls Bicep Curls | 60 s 60 s | 60 | NR NR | | NR Standing Chest Press Standing Chest Press | 60 s 60 s | 60... -
Page 13: Flexibility & Mobility Exercise Program
Exercise Program - Flexibility & Mobility RAVITY Flexibility & Mobility— Great for recovery days, pre and post workout! (FM) If focusing on flexibility, be sure to warm up before stretching. Benefits of Flexibility & Mobility Exercises: loosens up joints, increases stability and balance, helps you move better and feel better! SETS TIME / DURATION REST... -
Page 14: Upper Body Exercises Bicep Curls
Upper Body Exercises RAVITY Bicep Curls Beginner: Lessen the angle of your body, Muscles Targeted: Biceps and Forearms and only bring one foot in closer towards the anchor while keeping your other foot directly under you for more stability. Advanced: Increase your angle. STEP ONE - Stand facing door with feet close together. -
Page 15: Standing Chest Press
Upper Body Exercises RAVITY Standing Chest Press Beginner: Lessen the angle of your body Muscles Targeted: Pectorals, Deltoids, and spread your feet shoulder-width apart. and Triceps Advanced: Increase the angle of your body and bring your feet closer together. STEP ONE - Facing away from the GoGravity Gym anchor, grip the straps slightly wider than shoulder width. -
Page 16: Y" Deltoid Fly
Upper Body Exercises RAVITY “Y” Deltoid Fly Beginner: Lessen the angle of your body, Muscles Targeted: Deltoids, Upper Back and only bring one foot in closer towards and Forearms the anchor while keeping your other foot directly under you for more stability. Advanced: Increase your angle, or take your arms all the way out to a “T”... -
Page 17: Transverse Pull
Upper Body Exercises RAVITY Transverse Pull Beginner: Lessen the angle of your body, Muscles Targeted: Upper Back, add slight bend to your knees, and keep both Middle Back, Shoulders, Abdominals feet flat on the ground. Advanced: Increase the angle of your body and keep your legs straight. -
Page 18: Lower Body Exercises
Lower Body Exercises RAVITY Alternating Back Lunge Beginner: Lessen the depth of your lunge. Muscles Targeted: Quadriceps, Keep your knee over your toe in lunge position. Glutes, Hamstrings Advanced: When alternating, add a knee up with calf raise. OR Make it an alternating JUMP lunge. STEP ONE - Facing the GoGravity Gym anchor, keep your feet shoulder width apart. -
Page 19: Calf Raises
Lower Body Exercises RAVITY Calf Raises Muscles Targeted: Calves, Hamstrings, Glutes STARTING POSITION - Stand facing away from the GoGravity Gym anchor point with feet slightly apart. Adjust straps short enough that they reach your armpits, but don’t force your shoulders upwards. Straps will be placed between your arms and torso with elbows bent and palms facing each other. -
Page 20: Lunge Fly
Lower Body Exercises RAVITY Lunge Fly Muscles Targeted: Chest, Quadriceps, Hamstrings, Glutes POSITION - Stand facing away from the GoGravity Gym anchor point. Extend your arms down in front of your body with feet close together. MOVEMENT - Step forward into a lunge position while reaching both arms out laterally in a “T”... -
Page 21: Core Exercises
Core Exercises RAVITY Standing Plank Beginner: Decrease the angle of your body Muscles Targeted: Abdominals, Triceps, and only hold the plank—no arm extensions. Shoulders, Hamstrings, Quadriceps Advanced: Increase the angle of your body, or lower the straps until you are in full Exercise utilizes Foot Cradles plank position, parallel to the floor. -
Page 22: Mountain Climbers
Core Exercises RAVITY Mountain Climbers Beginner: Take it slowly and increase your leg Muscles Targeted: Abdominals, Triceps, speed as you get more confident. Shoulders, Hamstrings, Quadriceps Advanced: Full Knee Tuck—bring both legs in together. STEP ONE - Facing away from GoGravity Gym anchor point, place feet in cradles and assume a high plank position. -
Page 23: Oblique Crunch
Core Exercises RAVITY Oblique Crunch Muscles Targeted: Obliques, Abdominals, Beginner: Take it slowly. Maybe focus on one side at a time instead of alternating sides Triceps, Shoulders, Hamstrings, throughout reps. Quadriceps Advanced: Add a Push Up between Oblique Crunches. STEP ONE - Utilizing foot cradles, assume a standard push up position with feet in foot cradles. -
Page 24: Straight Leg Sit-Up
Recovery Exercises RAVITY Straight Leg Sit-Up Beginner: Forego the foot cradles and Muscles Targeted: Abdominals, perform exercise on the ground until you are Hamstrings, Traps more confident to add the foot cradle. Advanced: Add a hamstring curl with both legs between sit-ups. -
Page 25: Recovery Exercises Figure Four Stretch
Recovery Exercises RAVITY Figure Four Stretch Muscles Targeted: Lower Back, Hips, Glutes STEP ONE - Facing anchor point, hold GoGravity Straps close together, palms facing in. Position feet slightly apart and arms extended. Balance on your left foot. Cross and rest your right ankle on your left leg above your knee—... -
Page 26: Hip Hinge
Recovery Exercises RAVITY Hip Hinge Muscles Targeted: Lower Back, Hips Glutes, Hamstrings POSITION - Facing the anchor point with the your arms extended in front of you pressing on the GoGravity Gym handles and your feet wider than shoulder width apart. MOVEMENT - With a straight back, bend forward from your hips pushing your hips back and extending your arms forward. -
Page 27: Standing Side Stretch
Recovery Exercises RAVITY Standing Side Stretch Muscles Targeted: Arms, Ribs, Obliques, Lats, Lower Back, Hips, Hamstrings STEP ONE - Facing the anchor point with legs shoulder width apart and GoGravity Gym handles in hand, hinge and press your hips back while extending your arms. Keep your head between your arms facing the floor, heels flat on the ground, and legs straight. - Page 28 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.
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