GOH
2
O
TABLE OF CONTENTS
WARNING
................................................2
Usage and Care
.......................................3
Introduction
............................................4
Belt Guide & Adjustment
........................5
Proper Form
............................................6
Workout Guidelines
.................................7
GoH
2
O Deep Water Exercises*
High Knee Jog
.........................................8
Cross-Country Ski
...................................9
Chair Kicks
.............................................10
Leg Lifts
..................................................11
Criss-Cross
.............................................12
Diamonds
................................................13
Bent Knee Twists
.....................................14
Crunches
................................................15
Body Curls
...............................................16
GoH
2
O Shallow Water Exercises*
Hammer Curls
.........................................17
Suitcase Press
........................................18
Punch Out
...............................................19
Arm Sweeps
............................................20
Flys
.........................................................21
Arm Pedals
..............................................22
*Deep Water Exercises
require the GoH
2
O Belt.
You may use the GoH
2
O Barbells for stability,
or the GoH
2
O Gloves to increase resistance.
*Shallow Water Exercises
are performed with
water at shoulder level and your feet planted
on the pool floor. Exercises may be performed
with GoH
2
O Barbells or Gloves.
