GoFit GoGravityGym, Training Manual

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Exercise Program - Strength & Cardio
G
O
G
RAVITY
G
YM
11
BEGINNER
2-3 x weekly
INTERMEDIATE
3 x weekly
ADVANCED
3-4 x weekly
(AR)
30 Second Active
Recovery
March in place,
Jumping Jacks or Squats.
(NR)
No Recovery
Move immediately
to next exercise.
EXERCISES
SETS
Beg | Int | Adv
TIME / DURATION
Beg | Int | Adv
REST b/w exercises
Beg | Int | Adv
Bicep Curls Bicep Curls 1 1 | | 2 2 | | 3 3 30
sec
| | 60 s 60 s
ec ec
| | 60 60
sec sec
30
sec
| | NR NR | | NR NR
Standing Chest Press Standing Chest Press 1 1 | | 2 2 | | 3 3 30
sec
| | 60 s 60 s
ec ec
| | 60 60
sec sec
30
sec
| | AR AR | | AR AR
“Y” Deltoid Fly “Y” Deltoid Fly 1 1 | | 1 1 | | 2 2 30
sec
| | 45 s 45 s
ec ec
| | 45 45
sec sec
30
sec
| | 30 s 30 s
ec ec
| | 30 30
sec sec
Transverse Pull Transverse Pull 1 1 | | 1 1 | | 2 2 30
sec
| | 45 s 45 s
ec ec
| | 45 45
sec sec
30
sec
| | NR NR | | NR NR
Alt. Back Lunge Alt. Back Lunge 1 1 | | 2 2 | | 3 3 45
sec
| | 45 s 45 s
ec ec
| | 60 60
sec sec
30
sec
| | 30 s 30 s
ec ec
| | AR AR
Calf Raise Calf Raise 1 1 | | 2 2 | | 3 3 30
sec
| | 30 s 30 s
ec ec
| | 45 45
sec sec
30
sec
| | AR AR | | AR AR
Alt. Lunge Fly Alt. Lunge Fly 1 1 | | 2 2 | | 3 3 45
sec
| | 45 s 45 s
ec ec
| | 60 60
sec sec
30
sec
| | 60 s 60 s
ec ec
| | NR NR
Standing Plank Standing Plank 1 1 | | 1 1 | | 2 2 30
sec
| | 45 s 45 s
ec ec
| | 45 45
sec sec
30
sec
| | 60 s 60 s
ec ec
| | 30 30
sec sec
Mountain Climbers Mountain Climbers 1 1 | | 2 2 | | 3 3 30
sec
| | 45 s 45 s
ec ec
| | 60 60
sec sec
30
sec
| | 60 s 60 s
ec ec
| | AR AR
Oblique Crunches Oblique Crunches 1 1 | | 2 2 | | 3 3 30
sec
| | 60 s 60 s
ec ec
| | 60 60
sec sec
30
sec
| | 60 s 60 s
ec ec
| | 30 30
sec sec
Straight Leg Sit-Up Straight Leg Sit-Up 1 1 | | 2 2 | | 3 3 45
sec
| | 45 s 45 s
ec ec
| | 60 60
sec sec
30
sec
| | 60 s 60 s
ec ec
| | 30 30
sec sec