GoFit MEGA PRO GYM Installation guide

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

IMPORTANT: Read and follow all warnings
and information before using this product, to
reduce the risk of serious injury or fatality.
DOOR ANCHOR:
•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 at the top nor bottom of the door
•NEVER place the Door Anchor at the door-knob side of the door
TUBING:
•NEVER stretch Tubing more the twice its resting length
•NEVER align stretched Tube with face or other sensitive
parts of the body
•ALWAYS inspect Tubing before every use
•DISCONTINUE USE if Tubing becomes nicked or torn
•ONLY use this product in the manner shown or intended
WARNING
1

WARNING
The risk of injury from participating in this or an 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 (ie. 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 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 FOLLOW-
ING WEBSITE FROM TIME TO TIME IN ORDER TO DETERMINE WHETHER THERE IS ANY NEWS REGARDING THE
MATERIALS AT WWW.GOFIT.COM; HOWEVER GOFIT, LLC HAS NO OBLIGATION TO PROVIDE UPDATES AND NEWS.
2

3
WARNING
DOOR ANCHOR INSTALLATION
Close, latch
and lock door
Slide Door Anchor between door and
jamb on HINGE-EDGE OF DOOR. Loop
must be on “exercise side” of door.
Exercise on inside OR outside of door
CLOSE, LATCH AND LOCK THE DOOR,
securing Door Anchor in place.
view from inside
view from inside view from inside
view from outside
view from outside
view from outside
The Door Anchor Stopper, on the
“non-exercise side” of the door, holds
and ‘anchors’ the Door Anchor.
Jamb
Wall
Hinge
Close, latch
and lock door
(Refer to DOOR ANCHOR PLACEMENT on page 4 for proper placement and position options)
Door
©2016 GoFit, LLC. All rights reserved. All images and illustrations are exclusive property of GoFit, LLC.

WARNING
4
DOOR ANCHOR PLACEMENT
OR
OR
•ALWAYS place Door Anchor through HINGE SIDE of door
•NEVER place Door Anchor
at the top of the door
•NEVER place Door Anchor
at the door-knob side
of the door
•NEVER place Door Anchor
at the bottom of the door
Loop
Door Anchor
Door
Anchor
Stopper
Door-knob
[Door] Hinges
DOOR ANCHOR
POSITION OPTIONS:
UPPER POSITION
[for specific exercises]
MIDDLE POSITION
[for specific exercises]
LOWER POSITION
[for specific exercises]
(Refer to DOOR ANCHOR INSTALLATION on page 3)
©2016 GoFit, LLC. All rights reserved. All images and illustrations are exclusive property of GoFit, LLC.

STEP 1 STEP 2
STEP 1 STEP 2
Place the tubing under the instep
of your front foot while bringing the
handles up to shoulder level. Place your
back foot to the rear, approximately 3'
(1 meter) from your front foot. Try to
keep your feet pointing forward. Slowly
bend at your knees, ensuring that both
knees flex to 90 degrees. Do not let
your back knee touch the ground.
Standing with the instep of both
feet on the tubing, bring the handles
up over the back of your shoulders.
Keeping your chin forward and your
back straight, slowly flex at your knees,
lowering your bottom towards the floor.
Do not go beyond 90 degrees.
5
MEGA PROGYM EXERCISES
SQUATS
LUNGE

Standing with the instep of
both feet on the tubing (about
shoulder width apart), grasp the
handles with your palms facing
forward. Maintaining a straight
back and keeping your elbows
at your sides, curl the handles
toward your shoulders.
This exercise can be done
simultaneously or alternating.
STEP 2
STEP 1 STEP 2
STEP 3 STEP 4
6
MEGA PROGYM EXERCISES
BICEP CURLS

7
STEP 1
STEP 1 STEP 2 STEP 3
STEP 2
Standing with your feet far enough
apart so that there is slight tension in
the tubes, grasp the handles with your
palms facing towards you. Your hands
should be approximately at hip level.
Slightly flex your knees while keeping
your back and upper body straight.
Bring your hands in a straight line
towards your chin, ensuring that your
elbows go out away from your body.
With a slightly staggered foot
stance, stand with the instep
of your front foot on the
tubing and bring the handles
up to shoulder level. With
your palms facing forward,
slowly extend your right arm
over your shoulder, bringing
your hand directly overhead.
Return to the starting position
and perform the movement
on the opposite side.
MEGA PROGYM EXERCISES
ALTERNATING SHOULDER PRESS
UPRIGHT ROWS

8
Standing with the instep of both feet
on the Mega ProGym tubing, bring
the handles up, over the back of your
shoulders. Keeping your chin forward
and your back straight, with your right
foot, step to the right (approximately
12" [31cm]). Slowly flex at your knees,
lowering your bottom towards the floor.
Bring your feet back to the starting
position and repeat the movement
going to the left side.
MEGA PROGYM EXERCISES
SQUAT WITH SIDE STEP
STEP 1 STEP 2
STEP 3

•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
9
STEP 1 STEP 2
STEP 1 STEP 2
Facing the door, grasp the
handles, insuring that there is
tension in the tubes. Slowly lower
your rear towards the ground,
insuring that you do not go
beyond a 90-degree angle in
your knees. Return to the starting
position. From this position bring
the handles toward your chest,
finishing the movement with your
forearms parallel to the ground.
While seated on the
floor, facing the door,
grasp the handles
with your hands facing
downward; reaching up
and to the front of your
position. Slightly leaning
forward at your hips,
pull the handles towards
your shoulders, insuring
that your elbows come
toward your sides.
MEGA PROGYM EXERCISES
SEATED LAT PULL DOWN
SQUAT ROW

•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
10
Facing the door, grasp the handles,
ensuring that there is equal tension
on the tubes. Slightly bend your knees
and flex at your hips. With your palms
facing toward the floor and your arms
straight, bring your hands towards
the back of your body in a paddling
motion. Keep your chest up and your
head forward as your hands come
past your hips.
Facing the door, grasp the
handles, insuring that there
is slight tension in the
tubes. Place your back foot
to the rear approximately
3' (1 meter) from your front
foot. Try and keep your feet
pointing forward. Slowly
bend at your knees, insuring
that both knees flex to 90
degrees. Do not let your
back knee touch the ground.
MEGA PROGYM EXERCISES
PADDLER’S ROW
REVERSE LUNGE
STEP 1
STEP 1
STEP 2
STEP 2

•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
11
STEP 1 STEP 2
STEP 1 STEP 2
(START HIGH – FINISH LOW): Facing the
door, grasp the handles, insuring that there is
slight tension in the tubes. Position yourself
far enough away so that your arms are straight
and slightly higher than shoulder height. With
your palms facing upward, bring the handles
down and towards your hips, insuring your
arms stay straight.
Facing away from the door, position yourself far
enough away so that you have slight tension on
the tubes. Begin the exercise with elbows bent,
palms facing down and the handles at chest
level. Squeeze your chest and extend your arms
at chest level to the front. Bring your hands close
together (6"–12" apart [15cm-31cm]) at the end
of the movement.
MEGA PROGYM EXERCISES
CHEST PRESS
POST DELTS HIGH-TO-LOW

•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the UPPER POSITION
12
Facing away from the door, bend at your
elbows, grasping the handles with palms
facing forward. Handles should be positioned
slightly above your ears. While maintaining an
upright stance, extend your hands forward,
keeping your elbows locked-in near your
ears. At the end of the movement your palms
should be facing the floor.
While kneeling on both knees, face the door
and grasp the handles. Bring the handles to
your shoulders. There should be slight tension
on the tubes. Flexing at your hips, slowly
crunch your upper body forward towards
the floor, ensuring that the handles stay
at shoulder level. To increase the difficulty,
position yourself further away from the door.
MEGA PROGYM EXERCISES
OVERHEAD TRICEP
EXTENSIONS
KNEELING AB CRUNCH
STEP 1
STEP 1
STEP 2
STEP 2

13
While facing the door, stand
with feet shoulder-width
apart. Using either a neutral
(handshake position) or
palms-down grip, grasp the
handles. Ensuring that there
is equal tension on the tubes,
slowly bring the handle of
one arm back towards your
chest, while your other arm
stays slightly extended. Bring
that arm back to the starting
position and repeat the
movement on the other side.
MEGA PROGYM EXERCISES
STANDING ROWS
STEP 2
STEP 1 STEP 2
STEP 3 STEP 4
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the MIDDLE POSITION

14
Facing away from the door, position
yourself far enough away so that you
have slight tension on the tubes.
With your palms in a neutral position
(facing each other) grasp the handles.
Slightly leaning forward, bending from
your hips, bring the handles towards
the midline of your body in an upward
angle (45 degrees) so that the hands
finish at chest level with your palms up.
Slowly return to the starting position
and repeat. This exercise can be done
with both arms simultaneously or
individually.
Stand facing the door, bending at your knees
and hips. Grasp the handles, keeping your
chest over your knees. Elbows should be
flexed and positioned to your sides. Extend
your elbows, driving your hands back towards
the back wall. Ensure that elbows remain high
and locked-in at your sides.
MEGA PROGYM EXERCISES
TRICEPS KICKBACK
CHEST FLYS
STEP 1
STEP 1
STEP 2
STEP 2
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the MIDDLE POSITION
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the MIDDLE POSITION

15
STEP 1
STEP 1 STEP 2 STEP 3
STEP 2
Facing the door, grasp the handles,
ensuring that there is slight tension in
the tubes. Position yourself far enough
away so that your arms are slightly
lower than shoulder level. With your
hands facing one another, pull the
handles back and outward to your
sides while raising them to shoulder
height. Bring your hands back to the
starting position and repeat.
Attach both ends of the
tubes to one handle. Stand
facing the door, grasping
the handle with both hands.
With both hands extended
out at shoulder level, having
tension in the tubes, twist
your entire body to one
side—use your obliques to
rotate. Your arms should
remain straight, your hips
squared, and feet planted.
MEGA PROGYM EXERCISES
LATERAL RAISES
OBLIQUE TRUNK TWIST •Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the MIDDLE POSITION
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the MIDDLE POSITION

16
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the LOWER POSITION
•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the LOWER POSITION
MEGA PROGYM EXERCISES
STEP 1 STEP 2 STEP 3
STEP 1 STEP 2
Facing the door, grasp the handles,
ensuring that there is slight tension in
the tubes. Maintaining a straight back
and keeping your elbows at your sides,
curl the handles toward your shoulders.
This exercise can be done with both
arms simultaneously or individually.
BICEP CURLS - ANCHORED
Facing away from the door, keep
tension on the tubes. With feet
shoulder-width apart, grasp the
handles, palms-in about hip level.
Press one arm forward and across
the midline of your body, rotating
your hand so palm is facing
downward. Keep hips stationary as
you rotate your upper body. Finish
the movement with arm straight
and to the outside of your opposite
hip. Return to starting position,
repeat on the opposite side.
CHEST PRESS
WITH ROTATION

•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the LOWER POSITION
17
Facing away from the door, grasp
both handles with your palms
facing to the rear. Starting at hip
level, bring the handles directly to
the front, ending the movement
at shoulder level. This exercise
can be done with both arms
simultaneously or individually.
MEGA PROGYM EXERCISES
FRONT RAISES
STEP 2
STEP 1 STEP 2
STEP 3

•Door Anchor placed through HINGE SIDE of door
•Door Anchor positioned in the LOWER POSITION
18
Begin the exercise by lying on your back with your head close to the door. Either bend your
knees to 90 degrees or completely lift your legs off the ground. Grasp the handles of the
Mega ProGym, keeping your arms straight and to the sides of your body. Slowly crunch your
upper body towards your knees, lifting your shoulders off the floor and bringing your hands
forward. Keep your chin up and off of your chest when performing this movement.
MEGA PROGYM EXERCISES
ABDOMINAL CRUNCHES
STEP 1 STEP 2
STEP 3 STEP 4

IMPORTANT: Read and follow all
warnings and information before
using this product, to reduce the
risk of serious injury or fatality.
Serious or fatal injury can occur. Exercise Programs of any kind present an
inherent danger to the participant. 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. Not intended for commercial use.
WARNING
Log on to www.gofit.com for more details and product information.
©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.