5A
Always start your training at a level that will allow you to complete the
recommended reps and sets. For optimal results when exercising, only
increase weight resistance as you’re able to maintain proper form and
control while doing so.
•Take breaks between sets
•Discontinue if you feel undue pain
•Be patient and persistent—building strength takes time
•Have a towel and water bottle ready
•Breathe—your muscles need oxygen
–Inhale when the muscle lengthens
–Exhale when the muscle shortens.
Think “exhale on the exertion.”
•Stretch before your workout, and especially upon completion.
Do exercises in proper order so you are balancing your muscle function.
Example: while exercising your upper arms, follow a “pulling” exercise,
such as bicep curls with a “pushing” exercise, such as tricep presses.
Exercise Guidelines
Usage Guide
WORKOUT
Choose
10
exercises
Choose
12
exercises
Do all
15
exercises
FREQUENCY
2 x weekly
2 days rest between workouts
-3 minute rest between exercises
3 x weekly
-At least 1 day rest between workouts
-90 seconds rest between sets
-2 minute rest between exercises
3 x weekly
-At least 1 day rest between workouts
-45 seconds rest between sets
-1 minute rest between exercises
SETS
1
2
3
REPS
10-12
8-10
8-10
FI
TNE
SS LE
VEL
AD
VAN
CED IN
TER
MEDI
AT
E BEGINNER
This Training Manual is a reference guide for performing exercises with
the GoFit Resist-a-Bar, to be used with GoFit Rubber Resistance Training
products as a modular component system.
IMPORTANT NOTE:
Follow all warnings and installation instructions provided
with each GoFit Rubber Resistance Training System Product
All items sold separately—build your own custom workout program.
GETTING STARTED
GoFit Power Tubes
and Super Bands:
Connect the GoFit Power
Tubes or Super Bands to
the carabiner ends of the
Resist-a-Bar. Follow all
Warnings and usage
instructions included with
the Power Tubes and Super
Bands, sold separately.
Choose the weight-resistance
levels appropriate to your training program. With the
many choices available, you can expand on your exercise program as
your training level advances.
The GoFit Door Anchor:
Some exercises use the GoFit Door Anchor. Follow all Warnings and
usage instructions included with the Door Anchor, sold separately.
For quick reference, see Door Anchor placement instructions on page
3A of this manual.
4A
Summary of Contents for Resist-a-Bar
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