GoFit Resist-a-Bar Quick Start Manual

Usage Guide and Exercise Guidelines..................................4A Non-Anchored Exercises: Squat.....................................................................................1 Split Lunge to Military Press.....................................................2 Two-Legged RDL......................................................................3 Upright Rows...........................................................................4 Kneeling Tricep Press...............................................................5 Bicep Curls.............................................................................6 Upper-Anchored Exercises: Lat and Tricep Press Down.......................................................7 Lat Pull Down..........................................................................8 Stability Chop.........................................................................9 Middle-Anchored Exercises: Split Stance Chest Press.......................................................10 Stability Pull..........................................................................11 Stability Press.......................................................................12 Lower-Anchored Exercises: Stability Lift..........................................................................13 Seated Rows.........................................................................14 Personal Notes Page.............................................................15 NOTE: Use Resist-a-Bar with GoFit Rubber Resistance Training System products, sold separately: Power Tubes, Super Bands, Door Anchor. Table Of Contents The risk of injury from participating in this or any fitness regimen and/or from the performance of these exercises or similar exercises is significant, and includes the potential for catastrophic injury or death. You should and must consult a medical professional before undertaking any fitness regimen, exercise program, or diet including any exercises or techniques set forth in these materials (whether in video/DVD, book or pullout card form—collectively referred to in every media form as “Materials”). These Materials are for educational purposes only (i.e. they illustrate and explain various fitness-related and/or exercise techniques), and they do NOT advise that you or any other particular viewer undertake or perform any particular technique or exercise. You agree that you will not undertake or perform any exercise or technique described in the Materials until and unless you consult-with and are cleared-by a medical doctor in relation to such participation, and you agree to the terms of these Warnings and Disclaimers. The models depicted in this program are well trained athletes, the illustrations depicted in this program portray 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 all persons appearing in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person in the Materials appearing to endorse or recommend the Materials. GOFIT, LLC AND THEIR AFFILIATED COMPANIES, DIRECTORS, OFFICERS, EMPLOYEES, AGENTS (INCLUDING THE MODELS IN THE MATERIALS) MAKE NO WARRANTIES OF ANY KIND OR NATURE RELATING TO THE MATERIALS, EITHER EXPRESS OR IMPLIED, AND EXPRESSLY DISCLAIMS ALL SUCH WARRANTIES AND REPRESENTATIONS, INCLUDING, BUT NOT LIMITED TO, THE WARRANTY OF FIT- NESS FOR A PARTICULAR PURPOSE. KNOWLEDGE REGARDING THE HUMAN BODY AND EXERCISES CHANGES; THEREFORE, YOU SHOULD CHECK THE FOLLOWING WEB SITE FROM TIME TO TIME IN ORDER TO DETERMINE WHETHER THERE IS ANY NEWS REGARDING THE MATERIALS AT WWW.GOFIT.COM; HOWEVER GOFIT, LLC HAVE NO OBLIGATION TO PROVIDE UPDATES AND NEWS. 1A Read and follow all information before use. Serious injury or fatality may occur. WARNING

• ONLY use this product in the manor shown or intended • NEVER leave this product unattended • This product is not recommended for use during pregnancy unless expressly prescribed by your physician. • Use only as directed/shown/illustrated/intended • This product is not a toy; keep out of reach of children. If allowing anyone under 18 to use it, they must have constant adult supervision with proper instruction. • Never allow pets near this product DOOR ANCHOR: • ALWAYS inspect stitching prior to use • ALWAYS place the Door Anchor through the hinge side of the door • ALWAYS lock the door when using the Door Anchor • NEVER place the Door Anchor over or under the door POWER TUBES / SUPER BANDS: • NEVER stretch Tubing or Bands more than twice their resting length • ALWAYS inspect Tubing or Bands before every use • DISCONTINUE USE if Tubing or Bands becomes nicked or torn MAINTENANCE AND CARE • Clean the Resist-a-Bar using a soft cloth with mild soap and warm water. Be sure to remove all residue and water before use. • DO NOT use abrasive or chemical cleaners • Keep the Resist-a-Bar out of direct sunlight. Product should not be placed anywhere where it would be exposed to extreme high or low temperatures or heat sources. Read and follow all information before use. Serious injury or fatality may occur. Read and follow all information before use. Serious injury or fatality may occur. DOOR ANCHOR PLACEMENT WARNING WARNING

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 FITNESS LEVEL ADVANCED INTERMEDIATE 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

A A B B A- Stand with both feet on resistance tube (or band), shoulder-width apart. Rest Bar on the back of your shoulders. Hold Bar using wide grip, palms forward. A- Stand with one foot on resistance tube (or band); feet hip-width apart. Hold Bar with middle grip, palms down. Arms are relaxed and Bar is resting on thighs. B- Step back into lunge position with free foot until front thigh is parallel with the floor. Clean Bar to the chest at the same time. B- Keeping chest and head up, slowly squat until your thighs are parallel to the floor. Slowly return to the starting position. Repeat reps. C- Remain in lunge position and stabilize. Press Bar overhead. Lower the Bar and step forward, returning your free foot to its original position. Repeat reps. Repeat reps with other leg. RESIST-A-BAR Training Manual RESIST-A-BAR Training Manual 1 2 C

RESIST-A-BAR Training Manual 3 4 A A B B A- Stand with both feet on resistance tube (or band), shoulder-width apart. Rest Bar on the back of your shoulders. Hold Bar using wide grip, palms forward. A- Stand with one foot on resistance tube (or band); feet hip-width apart. Hold Bar with close grip, palms down. Arms should be relaxed with Bar resting on thighs. B- Engage your core and slowly bend forward while keeping your back straight. Engage hamstrings and glutes as you return to the starting position. Repeat reps. B- Pull Bar straight up, keeping elbows high. Slowly lower the Bar. Repeat reps.

Bicep Curls RESIST-A-BAR Training Manual RESIST-A-BAR Training Manual 5 6 A B A- Kneel, keeping back straight and upright. Loop resistance tube (or band) under your shins. Hold the Bar behind your head with close grip, palms up. A- Stand with one foot or two feet on resistance tube (or band); feet hip-width apart. Hold Bar with middle grip, palms up. Arms should be relaxed with Bar resting on thighs. B- Slowly press Bar up and over your head. Slowly lower Bar to starting position. Repeat reps. B- Keep elbows close by your sides and slowly curl Bar upwards. Slowly lower Bar to starting position. Repeat reps. A B

Lat Pull-Down RESIST-A-BAR Training Manual RESIST-A-BAR Training Manual 7 8 A A B B A- Kneel facing door, keeping back straight and upright. Hold the Bar with arms extended using middle- to-wide grip, palms down. A- Sit facing door, keeping back straight and knees bent. Hold the Bar with arms extended using middle grip, palms down. B- Keeping arms straight, slowly press Bar down towards the floor. Slowly let Bar raise to starting position. Repeat reps. B- Tighten core and slowly pull Bar into your chest and hold. Slowly return Bar to starting position. Repeat reps. Upper Door Anchor Position Upper Door Anchor Position

RESIST-A-BAR Training Manual RESIST-A-BAR Training Manual 9 10 A B A- Stand facing away from the door, knees bent in lunge position. Hold Bar across chest with wide grip, palms down, elbows bent. B- Remain in lunge position and press bar away from chest. Slowly return Bar to starting position. Repeat reps—do half of the recommended reps with your left leg forward, then switch legs. Upper Door Anchor Position Middle Door Anchor Position A- Stand parallel to the door, knees bent in lunge position. Hold Bar with wide grip, palms down, arms extended. Bar should be in line with, resistance tube (or band) and Door Anchor. B- Chest up, engage core. Keeping arms extended, pull down and across body with outside arm. C- Keeping arms extended, push inside arm down, across body, and outward. Slowly return to starting position. Repeat reps. Repeat reps facing the other direction and switching leg and arm positions. C B A Note: Resistance tube (or band) is attached at only one end of the Bar.

RESIST-A-BAR Training Manual 11 12 A B A- Stand facing door. Hold Bar with middle-to-wide grip, palms down, arms extended out in front of you. B- Pull Bar toward your chest with even pressure on left and right arms. Slowly return Bar to starting position. Repeat reps. Alternate exercise: Keeping left arm straight, pull right arm toward your chest. Do reps with one arm, then switch arms. Middle Door Anchor Position Middle Door Anchor Position A- Stand perpendicular to the door, knees bent in lunge position. Hold Bar chest high with wide grip, palms down, elbows bent. Bar should be in line with, resistance tube (or band) and Door Anchor. B- Chest up, engage core. Pushing with both arms, extend your right arm, straight out, away from the door. C- While turning your upper body, continue pressing your left arm, extending it out away from the door. Slowly return to starting position. Repeat reps. Repeat reps facing the other direction and switching leg and arm positions. C A Note: Resistance tube (or band) is attached at only one end of the Bar. B

RESIST-A-BAR Training Manual 13 14 A B A- Sit facing door, keeping back straight and knees bent. Hold the Bar with arms extended, using middle-to-wide grip, palms down. B- Tighten core and slowly pull Bar into your chest and hold. Slowly return Bar to starting position. Repeat reps. Lower Door Anchor Position Lower Door Anchor Position Note: Resistance tube (or band) is attached at only one end of the Bar. B- Chest up, engage core. Pushing with both arms, extend your right arm up and out, away from the door. C- While turning your upper body, continue pressing your left arm, extending it up and out away from the door. Slowly return to starting position. Repeat reps. Repeat reps facing the other direction and switching leg and arm positions. C B A A- Stand perpendicular to the door, knees bent in lunge position. Hold Bar chest high with wide grip, palms down, elbows bent. Bar should be in line with, resistance tube (or band) and Door Anchor.

RESIST-A-BAR Training Manual ©2016 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of GoFit, LLC. Develop a well-rounded fitness plan with companion products and instructional content from GoFit. Shop select retailers worldwide or visit us at www.gofit.net to find your total home-fitness solution. Train. Recover. Repeat.