GoFit Gravity Straps - User Manual

The GoFit Gravity Straps are a suspended body-weight training system designed for home and travel use, offering a total-body workout to build strength and core stability. The system has a weight limit of 300 lbs.

Safety Warnings and Installation:

Before using the Gravity Straps, it is crucial to read all information provided in the manual to prevent serious injury or fatality.

Door Anchor Installation:

• Always install the "Gravity Strap Door Anchors" so that the door closes TOWARDS you. This means the door should open away from the exercise side.
• The Door Anchors must be positioned in the TOP-CENTER of the door, approximately 4 inches apart.
• Ensure the "Stopper" part of the Door Anchors rests securely against the door frame before starting any exercise.
• The Gravity Straps should ONLY be used on solid wood or metal doors; DO NOT use them on weak or hollow-core doors.
• When installing, place the Door Anchors centered on top of the door, with the Door Anchor Stoppers on the "non-exercise side" of the door.
• After placement, close the door TOWARDS you on the "exercise-side" and latch and lock it.
• Once the door is closed, the Door Anchors should fit snugly between the top of the door and the door jamb, with the Door Anchor Stoppers resting securely against the door frame.
• When properly installed, the Quick-adjust suspension strap clamps should be facing you on the "exercise side" of the door.

Gravity Straps Usage Warnings:

• ALWAYS inspect the straps, door anchors, and all components for nicks, cuts, or loose threads/stitching before every use. If any damage is found, discontinue use immediately.
• ALWAYS check connections and carabiners before every use to ensure they are secure and working properly.
• ALWAYS shut the door tightly, securing and locking the latch before every use.
• When first attempting any exercise, use caution and determine your physical limitations.
• "Gravity Straps" are not a toy. Do not swing, hang upside-down, or flip on the "Gravity Straps." Do not attempt any type of gymnastic or jerking movements. Use only as shown/illustrated/intended.
• "Gravity Straps" are intended for adult use only and are not to be used by children under 18. Keep the "Gravity Straps" out of the hands of children at all times.
• "Gravity Straps" can pose a strangulation hazard to children and pets; therefore, they must NEVER be left unattended. To avoid accidents, uninstall and store "Gravity Straps" out of the reach of children when not in use.
• GoFit, LLC is not responsible for any personal property damage that may occur during installation or use of the "Gravity Straps" or any of its components.

General Exercise Warnings:

• Participating in any fitness regimen carries a significant risk of injury, including catastrophic injury or death.
• Always consult a medical professional before undertaking any fitness regimen, exercise program, or diet.
• The materials provided are for educational purposes only and do not advise any particular viewer to perform any technique or exercise without medical clearance.
• The models depicted are well-trained athletes. Only you and your doctor can assess your suitability for the exercises and/or diets, especially if you have pre-existing injuries or conditions.
• GoFit, LLC makes no warranties of any kind regarding the materials and expressly disclaims all such warranties.
• Knowledge regarding the human body and exercises changes; check www.gofit.net for updates.
• All GoFit equipment is intended for adult use only. Anyone under 18 should have constant adult supervision.
• Always use proper techniques and common sense when exercising.
• This product is not intended for commercial use.

Progression and Resistance Options:

The Gravity Straps offer three simple and effective ways to adjust resistance levels for any fitness enthusiast:

1. Changing the Angle: Adjusting your body angle relative to the straps changes the percentage of your body weight used as resistance, increasing or decreasing the workload.
2. Changing the Starting Point: Modifying your starting position relative to the Gravity Straps alters the workload resistance, leveraging gravity's natural downward pull.
3. Changing the Foundation: Altering your center of gravity by widening your feet (more stable, less resistance) or lifting one foot off the ground (less stable, more resistance) increases or decreases the challenge.

Alternative Resistance Options (Decreasing overall body mass):

• Prone (face down) with feet in the cuffs:
  • Beginner: On their elbows.
  • Intermediate & Advanced: Executed from the hands.

Exercise Program Terms:

• (NR) No Recovery: Move immediately to the next exercise.
• (AR) 30 second Active Recovery: Perform activities like marching in place, jumping jacks, push-ups, mountain climbers, or squat jumps for 30 seconds.

Progression (Increasing Program Intensity):

1. Duration: Increase exercise time (e.g., 30 seconds to 45 seconds) for muscular endurance development.
2. Sets: Increase the number of sets performed for muscular strength development.
3. Resistance: Increase the angle for muscular power development.

Users can customize their own programs or follow the progressive Gravity Straps exercise programs provided, which include Beginner, Intermediate, and Advanced levels.

Beginner Program (2-3 x weekly):

• Squats: 1 set, 20-30 sec, 30 sec rest
• Row: 1 set, 20-30 sec, 30 sec rest
• Single Leg Squat: 1 set, 20-30 sec, 30 sec rest
• Standing Chest Press: 1 set, 20-30 sec, 30 sec rest
• Lunge Fly: 1 set, 20-30 sec, 30 sec rest
• Bicep Curl: 1 set, 20-30 sec, 30 sec rest
• Tricep Press: 1 set, 20-30 sec, 30 sec rest
• Sprinter Start: 1 set, 20-30 sec, 30 sec rest
• Knee Tuck: 1 set, 20-30 sec, 30 sec rest
• Oblique Crunch: 1 set, 20-30 sec, 30 sec rest

Intermediate Program (3 x weekly):

• Squats: 2 sets, 30 sec, AR
• Row: 1 set, 45 sec, 30 sec rest
• Single Leg Squat: 1 set, 30 sec, AR
• Standing Chest Press: 2 sets, 30 sec, AR
• Lunge Fly: 1 set, 45 sec, 30 sec rest
• Bicep Curl: 1 set, 45 sec, AR
• Tricep Press: 2 sets, 30 sec, 30 sec rest
• Sprinter Start: 1 set, 30 sec, AR
• Knee Tuck: 2 sets, 30 sec, 30 sec rest
• Oblique Crunch: 1 set, 20-30 sec, NR

Advanced Program (3-4 x weekly):

• Squats: 1 set, 60 sec, AR
• Row: 1 set, 60 sec, AR
• Single Leg Squat: 1 set, 45 sec, 30 sec rest
• Standing Chest Press: 2 sets, 45 sec, AR
• Lunge Fly: 2 sets, 30 sec, 30 sec rest
• Bicep Curl: 2 sets, 30 sec, AR
• Tricep Press: 2 sets, 30 sec, 30 sec rest
• Sprinter Start: 1 set, 45 sec, NR
• Knee Tuck: 2 sets, 45 sec, AR
• Oblique Crunch: 2 sets, 30 sec, 30 sec rest

Exercise Descriptions:

• Squat:

  • Step One: Stand facing the door with feet shoulder-width apart, holding Gravity Straps at the same width. Forearms should form a 90-degree angle to the body.
  • Step Two: Hinge at the waist and sink back as if sitting in a chair until your hips are lower than your knees. Exhale and drive upward through your heels, squeezing your glutes.

• Row:

  • Step One: Face the door, hold Gravity Straps shoulder-width apart. Position feet slightly apart and arms at a 90-degree angle to the body. Walk feet forward toward the door while maintaining tension on the Gravity Straps.
  • Step Two: Inhale. Use your biceps and lat muscles to pull yourself up and toward the door, leading with your chest. Exhale and reverse the movement. Lengthen the straps and increase your body angle to increase resistance.

• Single Leg Squat:

  • Step One: Face the door, hold Gravity Straps close together. Position feet slightly apart and arms at a 90-degree angle to the body. Balance on your left foot and extend your right leg parallel to the floor.
  • Step Two: Keep your chest up and core engaged. Sit back on your left leg until your left thigh is parallel to the floor. Exhale and drive upward through your heels, squeezing your glutes.

• Standing Chest Press:

  • Step One: Stand facing away from the door. Grip Gravity Straps slightly wider than shoulder-width. Your body should be at a 45-degree angle to the floor with feet close together. Lean into the handles with full body weight until your hands are almost level with your chest.
  • Step Two: Keep your core engaged, exhale, and push upward using your chest and triceps muscles to drive your body away from the handles. Inhale and slowly let your upper body move back toward the handles and repeat.

• Lunge Fly:

  • Step One: Stand facing away from the door. Grip Gravity Straps at shoulder-width. Arms should be extended in front of your body, parallel to the floor, with feet close together.
  • Step Two: Step forward into a lunge position with your left leg. Ensure your knee is not in front of your foot and your thigh is parallel to the floor. While lunging forward, bring your arms out laterally to your side. Drive back up with your left leg while simultaneously bringing your arms back to the center of your body in a flying motion. This exercise targets the chest, glutes, and buttocks.

• Bicep Curl:

  • Step One: Stand facing the door with feet close together. With arms extended, grip Gravity Straps narrower than shoulder-width apart. Walk your feet toward the door until your body is at a 45-degree angle.
  • Step Two: Bend your arms at the elbows, pulling your body upward while squeezing your biceps until the handles are almost under your chin. Slowly extend your arms to the starting position and repeat.

• Tricep Press:

  • Step One: Stand facing away from the door. Grip Gravity Straps close to your chest with your palms facing inward toward your body. Arms should be bent at 90-degree angles.
  • Step Two: Keep your palms facing inward toward your body, press down on the handles, and let them slide down your sides until your arms are fully extended. Slowly return to the starting position and repeat.

• Sprinter Starts:

  • Step One: Stand facing away from the door. Grip Gravity Straps close to your chest with your palms facing inward toward your body. Arms should be bent at 90-degree angles. Stagger your stance so your left foot is behind your body with your right leg bent.
  • Step Two: From the sprinter's stance, drive your left leg forward and upward until your thigh is parallel with the floor. Simultaneously explode upward with your right leg. Return to the starting position and repeat.

• Knee Tuck:

  • Step One: Utilizing foot cradles (refer to page 6 for "Getting Into Foot Cradles"), assume a standard push-up position with feet in the foot cradles. Extend your arms, ensuring your hips are in line with your back, and your abs are engaged.
  • Step Two: Draw your knees toward your chest as you exhale. Do not let your back "round out." Keep your core engaged. Inhale as you relax your body and return to the starting position and repeat.

• Oblique Crunches:

  • Step One: Utilizing foot cradles (refer to page 6 for "Getting Into Foot Cradles"), assume a standard push-up position with feet in the foot cradles. Extend your arms, ensuring your hips are in line with your back, and your abs are engaged.
  • Step Two: Ensure your hips and back are in line and your core is engaged. Exhale and draw your knees inward toward your torso at a 45-degree angle to your side. Return to the starting position.
  • Step Three: On the opposite side, exhale and draw your knees inward toward your torso at a 45-degree angle to your side.