Terms:
(NR)
No Recovery
—
Move immediately to next exercise
(AR)
30 second Active Recovery
—
March in place, Jumping Jacks,
Push-Ups, Mountain Climbers, etc.
Progression
— I
ncreasing Program Intensity
1 - Duration (i.e., 20 seconds to 30 seconds) —
Muscular Endurance development
2 - Sets (i.e., increase the number of sets performed) —
Muscular Strength development
3 - Resistance (i.e., increase or decrease resistance) —
Muscular Power development
Customize your own program by adding the exercises of your choice,
or start with the progressive exercise programs included:
BEGINNER
•
INTERMEDIATE
• ADVANCED
Use this manual as a visual reference exercise guide for use with
the GoFit Power Tubes. Always start at a level that will allow you
to complete all the recommended reps and sets described in this
manual.
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for superior, innovative, home-fitness products at a great value. For
other GoFit products, visit your local retailer, or go to
www.
gofit.com
and see our entire product line and more.
Exercise Program
4A
Beginner
(2-3 x weekly)
*Start with lighter resistance tubes/bands
and increase resistance as your ability progresses.
SET
TIME / REPS
REST
1 set
of each exercise
1 set
of each exercise
1 set
of each exercise
1 set
of each exercise
1 set
of each exercise
20-30 sec,
or 15 reps
20-30 sec,
or 15 reps
20-30 sec,
or 15 reps
20-30 sec,
or 15 reps
20-30 sec,
or 15 reps
20-30 sec
b/w each exercise
20-30 sec
b/w each exercise
20-30 sec
b/w each exercise
20-30 sec
b/w each exercise
20-30 sec
b/w each exercise
NON-
ANCHORED
HIGH-
ANCHORED
MID-
ANCHORED
LOW-
ANCHORED
LOW-
ANCHORED
w/ ANKLE STRAP
