GoFit GLUTE BLASTER Training Manual Download Page 2

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GLUTE BLASTER

TABLE OF CONTENTS

WARNING

............................................................................................................................2

Usage and Care

...................................................................................................................3

Instructions and Guidelines

............................................................................................ 4-5

GLUTE BLASTER EXERCISES

Glute Kick Ups

....................................................................................................................6

Toe Touches

........................................................................................................................7

Kick Outs

............................................................................................................................8

Spider Man

.........................................................................................................................9

Leg Lifts

............................................................................................................................10

In & Outs

...........................................................................................................................11

Flutters

.............................................................................................................................12

Abdominal Crunch

............................................................................................................13

Bicycle Crunch

..................................................................................................................14

Summary of Contents for GLUTE BLASTER

Page 1: ...Read and follow all information before use Serious injury or fatality may occur ...

Page 2: ...F CONTENTS WARNING 2 Usage and Care 3 Instructions and Guidelines 4 5 GLUTE BLASTER EXERCISES Glute Kick Ups 6 Toe Touches 7 Kick Outs 8 Spider Man 9 Leg Lifts 10 In Outs 11 Flutters 12 Abdominal Crunch 13 Bicycle Crunch 14 ...

Page 3: ...rogram are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that ...

Page 4: ...ded ALWAYS consult your physician if intending to use this product during pregnancy When first attempting any exercise shown use caution while determining your physical limitations GoFit LLC is not responsible for any personal or personal property damage that may occur while using the Glute Blaster Be sure to wear appropriate exercise clothing and footwear such as sneakers or exercise shoes The Gl...

Page 5: ... side of your hip and not directly on it 3 Positioning Slide the tubes so the GoFit belt attachments are in line with the middle of each glute 4 Kneeling down firmly pull the foot strap at the base of tube towards the corresponding foot Place the foot strap padded side up under the arch of your foot step securely on foot strap and fasten Velcro on the top of your foot with GoFit logo facing up Car...

Page 6: ...itations Always start at a level that allows you to complete the recommended reps and sets TIPS Listen to your body Never sacrifice proper form Discontinue if you feel undue pain Be patient and persistent Building strength takes time Have a towel and water ready Breathe Your muscles need oxygen Inhale when the muscle lengthens exhale when the muscle shortens think exhale on the exertion Stretch up...

Page 7: ...ning a tight core Raise your right leg to a bent 90 degree angle MOVEMENT Press your leg up to the ceiling hold position for 1 2 seconds then slowly lower your leg back to the Starting Position This equals 1 rep Continue with remaining repetitions and repeat exercise on your other leg Advanced After you press your leg up add 3 small controlled pulses then bring your leg back to Starting Position 6...

Page 8: ...weight onto your forearms Pull your belly button to your spine while maintaining a tight core Straighten your right leg and raise parallel to the floor MOVEMENT Lightly tap your toe to the floor and raise back to Starting Position This equals 1 rep Continue with remaining repetitions and repeat exercise on your other leg ...

Page 9: ...r forearms Pull your belly button to your spine while maintaining a tight core MOVEMENT Press your right leg out behind you then bring your knee back down to Starting Position but barely touch the knee pad Keep the weight on your supporting leg This equals 1 rep Continue with remaining repetitions and repeat exercise on your other leg ...

Page 10: ... position Pull your belly button to your spine while maintaining a tight core MOVEMENT Bend your leg and bring your right knee to your right elbow Return to High Plank and then bring your left knee towards your left elbow This equals 1 rep Advanced Add a Push Up lower yourself down as you bring your knee towards your elbow ...

Page 11: ... up with your shoulders extend both legs straight out and parallel to the floor Raise your legs to about 1 inch above the floor Pull your belly button to your spine while maintaining a tight core MOVEMENT The movement does not have to be a big movement Raise both legs as high as it is comfortable for you then return to Starting Position This equals 1 rep ...

Page 12: ...straight out and parallel to the floor Raise your legs to about 1 inch above the floor Pull your belly button to your spine while maintaining a tight core MOVEMENT This is a slow and controlled movement Keep your legs straight and open your legs out past hip width as far as it is comfortable for you making a V then slowly bring your legs back in to Starting Position This equals 1 rep Legs Out Legs...

Page 13: ...ers extend both legs straight out and parallel to the floor Raise your legs to about 1 inch above the floor Pull your belly button to your spine while maintaining a tight core MOVEMENT Alternate legs up and down while maintaining a strong Starting Position No matter the size or speed of your Flutters keep a steady and controlled rhythm Right leg up Left leg up equals 1 rep ...

Page 14: ...0 degree angle Pull your belly button to your spine while maintaining a tight core MOVEMENT Crunch up towards your raised knees Go up only as far as it is comfortable for you Hold for 1 to 2 seconds then lower back to Starting Position This equals 1 rep Advanced Double Leg Press After crunching towards your knees press your legs out as you lower your head down Advanced ...

Page 15: ...your legs to about 1 inch above the floor Pull your belly button to your spine while maintaining a tight core MOVEMENT Bend your left leg and bring your knee towards your core and oblique crunch so that your right elbow meets your knee to the best of your ability Lower back to starting position and repeat on the opposite side right knee to left elbow Bicycle crunch on left and right side equals 1 ...

Page 16: ...d follow all warnings and information before use Always use proper techniques and common sense when exercising 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 WARNING Go to www gofit net for product information 2016 GOFIT LLC TULSA OK U...

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