GoFit Gravity Straps Installation guide

GRAVITY STRAPS EXERCISE
DOOR ANCHOR
• ALWAYS install “Gravity Strap Door Anchors” so that the door closes TOWARDS you.
• ALWAYS install “Gravity Strap Door Anchors” on top of the door, centered, approximately 4-inches apart.
• ALWAYS install “Gravity Strap Door Anchors” so the “Stopper” is resting securely against door frame before starting any exercise.
GRAVITY STRAPS
• DO NOT use on weak or hollow-core doors. Only use “Gravity Straps” on solid wood or metal doors.
• ALWAYS inspect straps, door anchors and all components for nicks, cuts, or loose threads/stitching before every use.
If you find any cuts or loose thread, discontinue use immediately.
• ALWAYS Check connections and carabiners before every use to make sure they are secure and working properly.
• ALWAYS Shut door tightly, securing and locking latch before every use.
• When first attempting any exercise shown, use caution while determining 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 on the “Gravity Straps.” 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 “Gravity Straps” out of the hands
of children at all times.
• “Gravity Straps” can pose a strangulation hazard to children and pets, therefore 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 while installing or using the “Gravity Straps” or
any of its components.
• Weight Limit 300lbs.
WARNING Read all information before use.
Serious injury or fatality may occur.

GRAVITY STRAPS EXERCISE
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
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WARNING

ALWAYS position Door Anchors
in TOP-CENTER of the
door, approximately
4-inches apart
ALWAYS place the
Door Anchors so
the door closes
TOWARDS you on
the exercise-side
of the door
[Door]
[Exercise side of door]
DOOR ANCHOR PLACEMENT
Quick-adjust
suspension strap clamp
Door Anchor
Door Anchor Stopper
Figure 1
Only use “Gravity
Straps” on SOLID
WOOD or MEDAL doors

DOOR ANCHOR INSTALLATION
Close door TOWARDS you on the “exercise-side” of the door—latch and lock the door
Place the Door Anchors centered on
top of the door, approximately 4-inches
apart. The Door Anchor Stoppers must
be on the “non-exercise side” of the door.
Exercise ONLY on the side of the door where the door closes TOWARDS YOU
When the door is closed, the Door Anchors
fit snugly between the top of the door and
the door jamb. The Door Anchor Stoppers
must rest securely against the door frame.
When installed properly, the Quick-adjust
suspension strap clamps are facing you
on the “exercise side” of the door, after you
have closed the door toward you.
views from non-exercise-side of door view from exercise-side of door
Door Jamb
[Wall]
Hinge
[Door]
(Refer to DOOR ANCHOR PLACEMENT Figure 1 for proper position options)
Door Frame
Door Anchor
Stoppers
Door Anchor
Stoppers

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GRAVITY STRAPS EXERCISES
Getting Into Foot Cradles
STEP ONE - Sit facing door, place your right foot in the left side cradle.
Cross your left leg over your right and place in right foot cradle.
STEP TWO - Keeping your feet in cradles, roll to your right into a push up position.

GRAVITY STRAPS EXERCISES
Progressions
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Why are the Gravity Straps
so effective for conditioning?
There are 3 simple and effective ways to change the level of the Gravity Straps
resistance, making it the perfect tool for any level of fitness enthusiast:
1. Changing the Angle
2. Changing the Starting Point
3. Changing the Foundation
Because the Gravity Straps enable one to use their own body weight as the
resistance, the work load can either be increased or decreased simply by
changing the angle, in which they’re working.
Changing the Angle:
Changing the angle in which you’re exercising will change your overall
resistance level (i.e., increasing or decreasing the percentage of one’s
body used as resistance).
Changing the Starting Point:
By changing the starting point or relation to the Gravity Straps it is easy to
quickly change the workload resistance. Because of gravity’s natural tendency to
pull things straight down, this principle holds true with the Gravity Straps as well.
Changing the Foundation:
By changing your Center of Gravity you can either increase or decrease the
resistance as. Feet out wide give a much better base or foundation, whereas
having one foot off the ground will challenge your center of gravity even more so,
by creating even greater instability.
Alternative Resistance Options:
Decreasing overall body mass:
By making the following changes in your positioning this will allow for increasing
or decreasing the level of difficulty depending on the individual’s level of fitness.
Example:
Prone (face down) with feet in the cuffs
Beginner—On their elbows
Intermediate & Advanced—executed from the hands

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Exercise Program
GRAVITY STRAPS EXERCISE
(NR) No Recovery
Move immediately to next exercise
(AR) 30 second Active Recovery
March in place, Jumping Jacks, Push-Ups, Mountain Climbers or Squat Jumps
Progression — Increasing Program Intensity
1 - Duration (i.e., 30 seconds to 45 seconds) — Muscular Endurance development
2 - Sets (i.e., increase the number of sets performed) — Muscular Strength development
3 - Resistance (i.e., increasing the angle) — Muscular Power development
Customize your own program by adding the exercises of your choice,
or start with the progressive Gravity Straps exercise programs included.
BEGINNER • INTERMEDIATE • ADVANCED
Terms:

GRAVITY STRAPS EXERCISE
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EXERCISE SET TIME REST
Squats 1 20-30 sec 30 sec
Row 1 20-30 sec 30 sec
Single Leg Squat 1 20-30 sec 30 sec
Standing Chest Press 1 20-30 sec 30 sec
Lunge Fly 1 20-30 sec 30 sec
Bicep Curl 1 20-30 sec 30 sec
Tricep Press 1 20-30 sec 30 sec
Sprinter Start 1 20-30 sec 30 sec
Knee Tuck 1 20-30 sec 30 sec
Oblique Crunch 1 20-30 sec 30 sec
BEGINNER
2-3 x weekly

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GRAVITY STRAPS EXERCISE
INTERMEDIATE
3 x weekly
(NR) No Recovery
Move immediately to next exercise
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
EXERCISE SET TIME REST
Squats 2 30 sec AR
Row 1 45 sec 30 sec
Single Leg Squat 1 30 sec AR
Standing Chest Press 2 30 sec AR
Lunge Fly 1 45 sec 30 sec
Bicep Curl 1 45 sec AR
Tricep Press 2 30 sec 30 sec
Sprinter Start 1 30 sec AR
Knee Tuck 2 30 sec 30 sec
Oblique Crunch 1 20-30 sec NR

GRAVITY STRAPS EXERCISE
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ADVANCED
3- 4 x weekly
(NR) No Recovery
Move immediately to next exercise
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
EXERCISE SET TIME REST
Squats 1 60 sec AR
Row 1 60 sec AR
Single Leg Squat 1 45 sec 30 sec
Standing Chest Press 2 45 sec AR
Lunge Fly 2 30 sec 30 sec
Bicep Curl 2 30 sec AR
Tricep Press 2 30 sec 30 sec
Sprinter Start 1 45 sec NR
Knee Tuck 2 45 sec AR
Oblique Crunch 2 30 sec 30 sec

STEP ONE - Stand facing door with feet shoulder
width apart while holding Gravity Straps at same width.
Forearms should form a 90 degree angle to body.
STEP TWO - Hinge at the waist and sink back like
you are sitting in a chair until crease of your hips
are lower than knees. Exhale and drive upward
through heels while squeezing glutes.
Squat
GRAVITY STRAPS EXERCISE
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GRAVITY STRAPS EXERCISE
Row
STEP ONE - Facing door, hold Gravity Straps shoulder
width apart. Position feet slightly apart and arms at 90
degree angle to body. Walk feet forward toward door
while keeping tension on Gravity Straps.
STEP TWO - Inhale. Use biceps and lat muscles to
draw you up and towards the door, leading with chest.
Exhale and reverse movement. Lengthen straps and
increase body angle to increase resistance.
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STEP ONE - Facing door, hold Gravity Straps close
together. Position feet slightly apart and arms at 90
degree angle to body. Balance on your left foot and
extend your right leg so it is parallel with the floor.
STEP TWO - While keeping 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
heels while squeezing glutes.
Single Leg Squat
GRAVITY STRAPS EXERCISE
Hold both handles.
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GRAVITY STRAPS EXERCISE
Standing Chest Press
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STEP ONE - Stand facing away from the door.
Grip Gravity Straps slightly wider than shoulder
width. Body should be at a 45 degree angle to
floor with feet close together. Lean into handles
with full body weight until hands are almost
level with chest.
STEP TWO - While keeping core engaged,
exhale and push upward using chest and
triceps muscles to drive body away from
handles. Inhale and slowly let upper body
move back towards handles and repeat.

Lunge Fly
GRAVITY STRAPS EXERCISE
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. Make sure your knee is not in
front of your foot and that 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 the center of your body in a flying
motion. You will feel this in your chest, glutes,
and buttocks.
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GRAVITY STRAPS EXERCISE
STEP ONE - Stand facing door with feet close together.
While arms are extended, grip Gravity Straps narrower
than shoulder width apart. Walk feet toward door until
your body is at a 45 degree angle.
STEP TWO - Bending arms at elbows, pull body
upward while squeezing biceps until handles are
almost under your chin. Slowly extend arms to
starting position and repeat.
Bicep Curl
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Tricep Press
GRAVITY STRAPS EXERCISE
STEP ONE - Stand facing away from the
door. Grip Gravity Straps close to your chest
with your palms facing in towards your body.
Arms should be bent at 90 degree angles.
STEP TWO - Keeping your palms facing in
toward your body press down on handles and
let them slide down your sides until your arms
are fully extended. Slowly let return to starting
position and repeat.
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GRAVITY STRAPS EXERCISE
Sprinter Starts
STEP ONE - Stand facing away from the
door. Grip Gravity Straps close to your chest
with your palms facing in towards your body.
Arms should be bent at 90 degree angles.
Stagger your stance so that your left foot is
behind your body with your right leg bent.
STEP TWO - From the sprinters 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
starting position and repeat.
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Knee Tuck
GRAVITY STRAPS EXERCISE
STEP ONE - Utilizing foot cradles, assume a standard
pushup position with feet in foot cradles. Extend arms
while making sure hips are in line with back and abs
are engaged.
STEP TWO - Draw knees toward chest as you exhale.
Don’t let your back “round out.” Keep core engaged.
Inhale as you relax your body and return to the starting
position and repeat.
Refer to: (Page 6)
“Getting Into Foot Cradles”
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