GoFit GO SLIDES Installation guide

IMPORTANT: Read and follow all warnings
and information before using this product, to
reduce the risk of serious injury or fatality.

GO SLIDES WARNING
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 or
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 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 ITS 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 FITNESS FOR A PARTICULAR PURPOSE. KNOWLEDGE
REGARDING THE HUMAN BODY AND EXERCISES CHANGES; THEREFORE, YOU SHOULD CHECK THE FOLLOWING WEBSITE FROM TIME TO TIME IN ORDER
TO DETERMINE WHETHER THERE IS ANY NEWS REGARDING THE MATERIALS AT WWW.GOFIT.NET; HOWEVER GOFIT, LLC HAS NO OBLIGATION TO PROVIDE
UPDATES AND NEWS.
IMPORTANT: Read and follow all warnings
and information before using this product, to
reduce the risk of serious injury or fatality.

GO SLIDES USAGE & CARE
IMPORTANT: Read and follow all warnings
and information before using this product, to
reduce the risk of serious injury or fatality.
• For upper body exercises—DO NOT use the Go Slides if you
have shoulder or back injuries. Sedentary individuals should
not use the Go Slides until core strength is developed to
avoid injury.
• NEVER leave the Go Slides unattended as it could pose
a hazard to children and pets. To avoid accidents, store the
Go Slides out of the reach of children and keep away from
pets when not in use.
• The Go Slides are not a toy; it is not intended for use by
children. If allowing anyone under 18 to use it for exercise
purposes they must have constant adult supervision.
• ALWAYS inspect the Go Slides and components before
every use. If you find any cracks or defects that would
jeopardize function or safe usage, discontinue use
immediately.
• The Go Slides may be used indoors on soft surfaces such as
carpet, and hard surfaces such as wood floors. Be sure to
apply Slider Booties if using Go Slides on hard surfaces.
• Make sure you have adequate clearance in the area around
the Go Slides where you are using it. It should be a clean,
level surface.
• Before each use remove any sharp objects from the exercise area
that might impede the Go Slides from sliding properly,
or may cause injury.
• GoFit, LLC is not responsible for any personal property damage
that may occur while using the Go Slides or any object coming
into contact with the Go Slides.
• When first attempting any exercise shown, use caution while
determining your physical limitations.
• Be sure to wear appropriate exercise clothing and footwear such
as sneakers or exercise shoes.
• Use Go Slides only as shown/illustrated/intended.
• Go Slides could pose a falling hazard.
• The Go Slides are not recommended for use during pregnancy.
MAINTENANCE AND CARE
• Clean the Go Slides with mild soap and warm water.
DO NOT use abrasive or chemical cleaners.
• Keep the Go Slides out of direct sunlight. The Go Slides should
not be placed anywhere where they would be exposed to extreme
high or low temperatures or heat sources.

GO SLIDES USAGE
SOFT SURFACES—
NO SLIDER BOOTIES NECESSARY
Recommended on carpet.
Go Slides may be used on soft or hard surfaces.
The included
Slider Booties
allow the
slides to move
smoothly over
hard surfaces.
HARD SURFACES—USE WITH SLIDER BOOTIES
Only recommended on hard wood, or smooth
concrete, laminate, or tiled floors.
HOW TO PUT ON SLIDER BOOTIES:
1) Starting at one end of the Go Slide, pull Slider Bootie over slider. 2) Pull draw string to cinch the Slider Bootie onto the slider securely.
3) Squeeze clasp button and slide clasp to the base of the draw string and slider to ensure that Slider Bootie does not come off during use.

GO SLIDES RECOMMENDED WORKOUT GUIDELINES
5
BEGINNER
2-3 x weekly
INTERMEDIATE
3 x weekly
ADVANCED
3- 4 x weekly
Choose 3
different Go
Slide exercises
per workout.
Choose 3
different Go
Slide exercises
per workout.
Choose 3
different Go
Slide exercises
per workout.
SET REPS REST
1 8
Each side
if applicable.
30 sec
b/w each set
30 sec
b/w each set
30 sec
b/w each set
SET REPS REST
210
Each side
if applicable.
SET REPS REST
312
Each side
if applicable.
The Go Slides are an ideal total body workout with a main focus of your core and lower body. We recommend that you include
the Go Slide exercises as part of your complete exercise regimen. As you advance in using this tool, always improve your
technique and form before increasing your repetitions or pushing your physical limitations. Always start at a level that allows
you to complete the recommended reps and sets.

Reverse Lunge (One Slide)
GO SLIDES EXERCISE
6
START POSITION - Using one Go
Slide, stand with your feet close
together and arms bent at a 90
degree angle.
ADVANCED OPTIONS
As you slide your foot back
alternate raising your arms
out front then laterally
parallel to the floor. You
may also utilize a light
hand-held weight.
MOVEMENT - Slide your foot behind
you so that you are in a lunge position
and both knees are at a 90 degree
angle, then slide foot back to start
position. Repeat.

GO SLIDES EXERCISE
Lateral Lunge (One Slide)
7
START POSITION - Using one Go Slide, Stand
with your feet hip-width apart and your arms bent
at a 90 degree angle.
MOVEMENT - As you slide your foot out
laterally, hinge forward at your hips and
bend your knee on the standing leg (try to
keep your knee in line with your toes). Slide
your foot back to start position. Repeat.

Quadruped w/ Extension (One Slide)
GO SLIDES EXERCISE
8
START POSITION - You will begin on your hands
and knees with a Go Slide under one foot. Slide
foot towards your chest while bringing your
opposite elbow to your knee.
MOVEMENT - Simultaneously slide your foot
behind you as you extend your arm in front of you,
parallel to the floor. Slide foot and bring arm back
to start position. Repeat.
ADVANCED OPTIONS
1) Alternate sliding your foot back and the laterally.
2) After extending your leg behind you, slide your leg
out laterally then back behind you while maintaining
a straight leg.

GO SLIDES EXERCISE
Quadruped Hip Abduction/Adduction
9
START POSITION - You will begin on your hands
and knees with a Go Slide under each knee. Be
sure that your knees are under your hips and
hands are in line with your shoulders.
MOVEMENT - Keeping your feet positioned
behind you, slide your knees out laterally as
far as it is comfortable for you. Then slide
your knees back to start position. Repeat. ADVANCED OPTION
Kneel tall and keep your arms
by your side and bent at a 90
degree angle.

Plank—One Knee In (One Slide)
GO SLIDES EXERCISE
10
START POSITION - With a Go Slide under one foot, raise up
into a high plank. Feet will be spread hip-width apart and
your hands should be in line with your elbows.
MOVEMENT - Slide your foot towards corresponding elbow,
then slide your foot back to start position. Repeat.

GO SLIDES EXERCISE
Knee Tuck
11
START POSITION - With a Go Slide under each foot, raise
up into a high plank. Keep feet close together and your
hands in line with your elbows.
MOVEMENT - Tuck your knees and slide both feet towards your
hands, then slide your feet back to start position. Repeat.

Pike
GO SLIDES EXERCISE
12
START POSITION - With a Go Slide under each foot, raise
up into a high plank. Keep feet close together and your
hands in line with your elbows.
MOVEMENT - Keeping your legs straight, simultaneously hinge
at your hips and slide both feet towards your hands, then slide
your feet back to start position. Repeat.

GO SLIDES EXERCISE
Modified Push Up Fly—One & Two Slider Options
15
ONE SLIDER:
START POSITION - Begin in kneeling push up position
with a Go Slide under one hand.
MOVEMENT - As you lower down into your push up,
slide your hand out laterally until your elbows are bent
at a 90 degree angle. Then slide your arm back under
your shoulder as you press up. Repeat.
TWO SLIDERS (ADVANCED):
START POSITION - Begin in kneeling push up position
with a Go Slide under each hand.
MOVEMENT - As you lower down, slide both hands
out laterally until your elbows are bent at a 90 degree
angle. Then slide your arms back under your shoulders
as you press up. Repeat.

Modified Hamstring Curl
GO SLIDES EXERCISE
14
START POSITION - You will begin lying on
your back, arms out to your sides, and knees
bent up with a Go Slide under each heel.
MOVEMENT - Raise your bottom off the floor
into a bridge position. Slide one foot out until
your leg is straight, then slide your foot back.
Repeat on same side, or alternate your legs
while keeping your hips elevated.
ADVANCED OPTION
Slide both feet out and back to start
position simultaneously.

GO SLIDES EXERCISE
Eccentric Hamstring Curl (One Slide)
13
START POSITION - You will begin lying on your
back, arms out to your sides, one knee bent up
with a Go Slide under your heel and the opposite
leg is elevated and bent at a 90 degree angle.
MOVEMENT - Raise your bottom off the floor into
a bridge position. Slide your foot out until your leg
is straight as possible, then slide your foot back.
Repeat while keeping your hips elevated, then
switch sides.
Advanced Exercise

GO SLIDES
Go to www.gofit.net for product information.
©2017 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or me-
chanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of GoFit, LLC.
Serious or fatal injury can occur. Exercise Programs of any kind present an inherent danger to the partici-
pant. Consult your doctor before beginning any exercise program. All GoFit equipment is intended to be
used by adults only in the manner shown/illustrated/described. Anyone under the age of 18 should have
constant adult supervision. Always read and follow all warnings and information before use. Always use
proper techniques and common sense when exercising. Before each use, check your equipment thoroughly
for any signs of damage, defect or wear. If any is found, discontinue use immediately and contact GoFit for
assistance. This product is not intended for commercial use.
WARNING
IMPORTANT: Read and follow all warnings
and information before using this product, to
reduce the risk of serious injury or fatality.