GoFit GOH2O Installation guide

Read and follow all information
before use. Serious injury or
fatality may occur.

GOH2O TABLE OF CONTENTS
WARNING................................................2
Usage and Care.......................................3
Introduction............................................4
Belt Guide & Adjustment ........................5
Proper Form ............................................6
Workout Guidelines.................................7
GoH2O Deep Water Exercises*
High Knee Jog .........................................8
Cross-Country Ski ...................................9
Chair Kicks .............................................10
Leg Lifts..................................................11
Criss-Cross .............................................12
Diamonds................................................13
Bent Knee Twists.....................................14
Crunches ................................................15
Body Curls...............................................16
GoH2O Shallow Water Exercises*
Hammer Curls .........................................17
Suitcase Press ........................................18
Punch Out ...............................................19
Arm Sweeps ............................................20
Flys .........................................................21
Arm Pedals..............................................22
*Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells for stability,
or the GoH2O Gloves to increase resistance.
*Shallow Water Exercises are performed with
water at shoulder level and your feet planted
on the pool floor. Exercises may be performed
with GoH2O Barbells or Gloves.

GOH2O WARNING
Use of this product can present a risk of drowning. 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. All artwork is property of GoFit.
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 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.
WARNING Read and follow all information before use.
Serious injury or fatality may occur.

GOH2O USAGE AND CARE
WARNING
GOFIT GOH20
• GoH2O Belt, Barbells, and Gloves are NOT certified or intended
to be used as life saving or personal flotation devices.
•ALWAYS inspect stitching on belt prior to use.
DISCONTINUE USE IMMEDIATELY if stitching becomes
nicked or torn.
• The GoH20 Belt, Barbells, and Gloves are not toys; keep out of
reach of children. If allowing anyone under 18 to use it for exercise
purposes they must have constant adult supervision.
• The GoH20 Belt, Barbells, and Gloves could pose a hazard to
children and pets, therefore must NEVER be left unattended.
•The GoH20 Belt, Barbells, and Gloves are designed for use in
a pool enviornment.
•ALWAYS consult your physician if intending to use
this product during pregnancy.
•When first attempting any exercise shown, use caution while
determining your physical limitations.
•GoFit, LLC is not responsible for any personal, or personal property
damage, that may occur while using the GoH20.
•Be sure to wear appropriate aquatic exercise apparel.
• The GoH20 should only be used for its intended purpose as
outlined in this training manual.
IF YOU CANNOT SWIM:
• If you can not swim, this product is NOT recommended for you.
•DO NOT PERFORM any suggested exercises where your feet
are not able to touch the bottom of the pool or water source.
•For standing exercises: DO NOT perform on slippery
or uneven surfaces where you may lose footing.
•Make sure a lifeguard or qualified swimmer is present
to assist you in case of an emergency.
•Stay aware of your surroundings for obstacles or persons that
may interfere with your workout or cause you to lose balance.
MAINTENANCE AND CARE
•To optimize the life of the product—hand wash the GoH20 Belt,
Barbells, and Gloves with mild soap and warm water after
each use. Air dry.
- DO NOT use abrasive or chemical cleaners.
- DO NOT put Belt, Barbells, or Gloves in dryer.
• Keep the GoH20 Belt, Barbells, and Gloves out of direct sunlight.
The GoH20 should not be placed anywhere where it would be
exposed to extreme high or low temperatures, heat sources or
open flame.
Read and follow all information before use.
Serious injury or fatality may occur.

GOH2O INTRODUCTION
Thank you for your GoFit purchase. We strive to be your one source for superior, innovative, home-fitness products at a great value.
For other GoFit products, visit your local retailer, or go to www.gofit.net and see our entire product line and more.
Time to dive into your aquatic fitness journey with the GoFit GoH2O Workout Set!
Decreasing the effects of gravity and combining the natural resistance of water with cardio and strength exercises ensures a full-
body workout that is gentle on your heart and joints. Here are some of the benefits of water exercises:
• Alleviates pressure on your joints.
• Increases flexibility and range of motion.
• Excellent for active recovery and rehabilitation.
• Increases circulation and reduces blood pressure.
• Promotes stress relief.
GOH2O BELT assists with maintaing a vertical position / proper form,
buoyancy, and stability as you perform water exercises.
GOH2O BARBELLS provide resistance below the water’s surface,
and balance and stability on the water’s surface during water exercises.
GOH2O GLOVES increases intensity and resistance of water exercises.
GoH2O Belt, Barbells, and gloves are NOT to be used as life saving
or personal flotation devices.
4

GOH2O BELT GUIDE & ADJUSTMENT
5
1.
2.
Belt Placement:
The large area of the belt,
with the GoH2O logo side up,
should be worn on your back
with the belt and buckle at
your navel.
Correct Belt Set Up:
Adjusting Belt:
1. Pull black belt through
buckle until the belt is tight
enough, and comfortable
enough to you, that the belt
won’t ride up during exercises.
2. Pull the tail of the black belt
tight through sliding buckle to
secure the belt adjustment.
Back
Inside
The belt has two holes
towards the buckle area
so you may adjust the
belt to your comfort.
Pull the black belt
through one of the
two holes on both
sides based on your
preference.
GoH2O Belt is NOT a life saving device.

GOH2O PROPER FORM
6
Proper form is correct posture
and body alignment that helps ensure
exercises are performed safely and
effectively while receiving the full benefits
of the exercise. When performing aquatic
exercises, you want to make sure that you
are maintaining a vertical position in the
water and not leaning forward.
When getting started, follow the tips below
and practice maintaining proper form
before moving on to the exercises.
•Lean back slightly when first adjusting
to the water and belt.
• Keep your head up and chest lifted.
• Align your shoulders with your hips.
• Keep your core muscles tight.
• Maintain an even counterbalance
between your arms and legs.
INCORRECT
CORRECT

Recommended Workout Guidelines
Perform each exercise for recommended frequency,
sets and duration (Time) depending on your Fitness Level.
Rest 30 seconds to 1 minute throughout your workout as needed.
FITNESS LEVEL FREQUENCY SETS TIME
BEGINNER 1-2 x weekly 115-20 sec
INTERMEDIATE 2-3 x weekly 220-25 sec
ADVANCED 3 x weekly 320-30 sec
GOH2O WORKOUT GUIDELINES
7
As you advance, always improve your technique and form before increasing sets, repetitions and duration, or pushing your physical
limitations. When first attempting any exercise, use caution while determining your physical limitations. Always start at a level that
allows you to complete the recommended sets and duration.
TIPS:
• Listen to your body.
• Never sacrifice proper form.
• Discontinue if you feel undue pain.
• Be patient and persistent.
Building strength takes time.
• Have a towel and drinking water ready.
• Breathe. Your muscles need oxygen.
Inhale when the muscle lengthens,
exhale when the muscle shortens—
think “exhale on the exertion.”
• Stretch upon completion.
*Please check with your physician before engaging in any exercise program to determine if it is appropriate for you.

High Knee Jog
GOH2O DEEP WATER EXERCISES
MOVEMENT - Maintaining proper form, raise one knee to a
90-degree angle and extend your opposite leg straight down so
it is in line with your hip. Then alternate your legs in a smooth,
controlled manner. Just like when walking or running, move your
arms as you begin to jog forward, backward or in a circle.
Left knee up; right arm forward.
Right knee up; left arm forward.
8
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

GOH2O DEEP WATER EXERCISES
Cross-Country Ski
9
MOVEMENT - Maintain proper form while keeping
your arms and legs straight. From your hips alternate
your legs back and forth while moving your arms
in the opposite direction in a smooth, controlled
manner. Similar to a cross-country skier. Ski forward,
backward or in a circle.
Right leg forward; right arm back.
Left leg forward; left arm back.
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

GOH2O DEEP WATER EXERCISES
Chair Kicks
10
MOVEMENT - Keeping your shoulders and hips in alignment,
bend both legs up to a 90-degree angle as if sitting in a chair.
From your knee, kick one leg forward, swing it back towards your
bottom, then back to starting position. Alternate your legs in a
smooth, controlled manner.
Make sure your thighs and knees stay together during
movement while keeping them in line with your hips.
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

Leg Lifts (Toe Touch Optional)
GOH2O DEEP WATER EXERCISES
11
MOVEMENT - Maintain proper form and keep your arms
and legs straight throughout movement. From your hips
kick one leg up as high as you are able and reach with your
opposite arm to try and touch your toes. Alternate legs
and arms in a smooth, controlled manner.
Right leg kicks forward; left arm reaches for Toe Touch.
Left leg kicks forward; Right arm reaches for Toe Touch.
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

GOH2O DEEP WATER EXERCISES
Criss-Cross
12
MOVEMENT - Maintaining proper form, extend your arms straight out to your sides, keep your legs
straight and open them out (past hip-width) as far as it is comfortable for you. Draw both legs towards
each other and cross one leg in front of the other. Alternate front and back each time your legs cross.
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

13
GOH2O DEEP WATER EXERCISES
Diamonds
MOVEMENT - Maintaining proper form, extend your arms straight out to your sides, press the bottoms of
your feet together, and turn your knees out from your hips . Keeping your feet together, draw your heels up
towards your bottom as far as it is comfortable for you, then press your feet back to starting position.
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

GOH2O DEEP WATER EXERCISES
Bent Knee Twists
14
MOVEMENT - Maintaining proper form, extend your arms straight out to your sides, legs together,
bend your knees and draw them up towards your midsection. With control, twist your knees from side-
to-side as far as it is comfortable for you. Remember to keep your upper body steady and maintain a
tight core while your lower body is in motion.
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.

Crunches
GOH2O DEEP WATER EXERCISES
15
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.
MOVEMENT - Maintaining proper form, slightly recline into a
half-seated position with straight legs and your toes just above
the surface. Raise your arms out to your side, then bend your
elbows to a 90-degree angle with your palms down. In one
controlled movement, crunch forward and push your arms out
straight as you bring your knees towards your chest. Try to avoid
straining forward, or putting stress on your neck. Extend back
out and repeat.

Body Curls
16
GOH2O DEEP WATER EXERCISES
Deep Water Exercises require the GoH2O Belt.
You may use the GoH2O Barbells or Gloves for
stability, or to increase resistance.
MOVEMENT - Maintaining proper form, extend your arms straight out in front with your
palms facing down and your legs straight down so they are in line with your hips. In one
movement, with control, press your arms back and bring your knees towards your midsection
as far as it is comfortable for you. Remember to keep your upper body steady and maintain a
tight core while your lower body is in motion. Extend back out and repeat.

Hammer Curls
GOH2O SHALLOW WATER EXERCISES
17
Shallow Water Exercises are performed with water at
shoulder level and your feet planted on the pool floor.
Exercises may be performed with GoH2O Barbells or
Gloves to increase resistance.
MOVEMENT - Plant your feet on the pool floor with water at
shoulder level. Stand with your feet hip-width apart and keep your
shoulders in line with your hips. Your palms will be facing inward
as you bring your arms up to a 45-degree angle and return to
starting position. Try to keep your elbows close to your body as you
make the movements. You may alternate arms or bring your arms
up together.

Suitcase Press
18
GOH2O SHALLOW WATER EXERCISES
Shallow Water Exercises are performed with water at
shoulder level and your feet planted on the pool floor.
Exercises may be performed with GoH2O Barbells or
Gloves to increase resistance.
MOVEMENT - Plant your feet on the pool floor with water at shoulder
level. Stand with your feet hip-width apart and keep your shoulders in
line with your hips. Your palms will be facing inward as you bend your
elbow up to a 90-degree angle in line with your shoulders and press
back to starting position. It is almost as if you are picking up and
putting down a suitcase. You may alternate arms or bring your arms
up together.

Punch Out
GOH2O SHALLOW WATER EXERCISES
19
Shallow Water Exercises are performed with water at
shoulder level and your feet planted on the pool floor.
Exercises may be performed with GoH2O Barbells or
Gloves to increase resistance.
MOVEMENT - Plant your feet on the pool floor with water at shoulder
level. Stand with your feet hip-width apart and one foot out in front
of the other. Your palms will be facing inward as you extend one arm
straight out and retract your other arm in a smooth, controlled motion.