GoFit PLYOBOX User manual

PLYOBOX TABLE OF CONTENTS
WARNING................................................................................................................................................... 3
Usage WARNING/Maintenance and Care.................................................................................................. 4
Assembly Instructions ............................................................................................................................... 5
Exercise Program Terms............................................................................................................................. 7
Exercise Program ....................................................................................................................................... 8
Step Ups Exercise ....................................................................................................................................11
Lateral Step Ups Exercise ........................................................................................................................12
Lateral Running Man Exercise .................................................................................................................13
Plyo Jumps Exercise .................................................................................................................................14
Lateral Plyo Jumps Exercise .....................................................................................................................15
Altitude Landings Exercise.......................................................................................................................16
Low To High Progression Exercise ............................................................................................................17
High To Low Progression Exercise ............................................................................................................18
Single Leg Squats Exercise ...................................................................................................................... 19
Knee Tucks Exercise................................................................................................................................. 20
Push Ups - Decline Exercise .....................................................................................................................21
Push Ups - Incline Exercise ......................................................................................................................22
Dips Exercise ...........................................................................................................................................23

PLYOBOX WARNING
Read all information before use.
Serious injury or fatality may occur.
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.COM; HOWEVER GOFIT, LLC HAS NO OBLIGATION TO PROVIDE UPDATES AND NEWS.
3

PLYOBOX USAGE
• The Plyobox is not a toy; keep out of reach of children. If
allowing anyone under 18 to use it for exercise purposes they
must have constant adult supervision.
• Do not use the Plyobox for anything other than it’s intended
exercise purpose.
• Do not attempt any type of gymnastic movements on the
Plyobox. Use only as shown/illustrated/intended.
• ALWAYS inspect the Plyobox before every use for loose screws
or other damage. If you find any cracks or damage, discontinue
use immediately and contact GoFit.
• When first attempting any exercise shown, use caution while
determining your physical limitations.
• The Plyobox could pose a hazard to children and pets, therefore
must NEVER be left unattended. To avoid accidents, store the
Plyobox out of the reach of children when not in use.
• GoFit, LLC is not responsible for any personal property damage
that may occur while using the Plyobox or any object coming into
contact with the Plyobox.
• The Plyobox may be used indoors or outdoors.
• Make sure you have adequate clearance in the area around the
Plyobox where you are using it.
It should be a clean, level surface.
• Before each use remove any sharp objects from the exercise
area (such as rocks when using outdoors)
• Be sure to wear appropriate exercise clothing and footwear
such as sneakers or exercise shoes.
• The Plyobox is not recommended for use during pregnancy.
MAINTENANCE AND CARE
• Clean the Plyobox with mild soap and warm water. Allow to fully
dry before storing. DO NOT store the Plyobox outdoors.
• DO NOT use abrasive or chemical cleaners.
• Keep the Plyobox out of direct sunlight. The Plyobox should not
be placed anywhere where it would be exposed to extreme high
or low temperatures or heat sources.
Read all information before use.
Serious injury or fatality may occur.
4

PLYOBOX ASSEMBLY INSTRUCTIONS
5
OVERVIEW:
Parts —
1) Before you begin assembly, lay the 5 panels out flat,
lining-up the interlocking tabs and notches as shown here.
Note: the “logo side panels” are opposite
each other, and the “handle hole panels”
are opposite each other.
2) Ensure you have 16 screws
(18 screws are included—2 extras).
Tools required —
It is recommended to use a
phillips-head, power screwdriver
for assembly (not included).
Order of assembly —
Refer to the diagram on the next page for assembly.
1) First, dry-fit all the panels together—sides, then top.
2) Then, screw the panels together for final assembly.
ASSEMBLY
DIAGRAM ON
NEXT PAGE

PLYOBOX ASSEMBLY INSTRUCTIONS - CONTINUED
6
ASSEMBLY:
1. Dry-fit panels together —
1) Fit all four side panels together
with interlocking tabs and
notches as shown.
2) Next, fit the top panel
down into place, lining up
the tabs and notches
as shown. Be sure the
rounded edge
is facing up.
2. Screw
all pieces
together —
After dry-fitting all
pieces together, then screw
the pieces together using a power
screwdriver. Be sure to ‘counter-sink’ the
screw heads, so they are flush with the wood surface.
Be sure the rounded edge
of the top panel is facing up

PLYOBOX EXERCISE
Exercise Program - Terms
7
(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
Cardio Workout — Helps your heart, lungs and organs to efficiently consume, transport and utilize oxygen.
Plyometric Workout — Exercises designed to produce fast and powerful movements.
Progression — Increasing Plyobox Program Intensity
1 - Duration (i.e., 20 seconds to 30 seconds) — Muscular Endurance development and cardio efficiency.
2 - Sets (i.e., increase the number of sets performed) — Muscular Strength development and cardio performance.
3 - Height (i.e., increasing Plyobox height) — Muscular Power development.
Customize your own program by adding the exercises of your choice, or start with the progressive
Plyobox exercise programs included:
BEGINNER • INTERMEDIATE • ADVANCED

PLYOBOX EXERCISE
EXERCISE SETS TIME REST
Step UpsStep Ups 1115-20 sec15-20 sec ARAR
Plyo JumpsPlyo Jumps 1115-20 sec15-20 sec ARAR
Push Ups DeclinePush Ups Decline 1115-20 sec15-20 sec 2 min2 min
Lateral Step UpsLateral Step Ups 1115-20 sec15-20 sec ARAR
Single Leg SquatsSingle Leg Squats 1115-20 sec15-20 sec ARAR
Lateral Running ManLateral Running Man 1115-20 sec15-20 sec 2 min2 min
Knee TucksKnee Tucks 1115-20 sec15-20 sec ARAR
Push Ups InclinePush Ups Incline 1115-20 sec15-20 sec ARAR
DipsDips 1115-20 sec15-20 sec 2 min2 min
BEGINNER
2-3 x weekly
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
The Plyometric workout should be
performed on alternate days to
the Cardio Workout
CARDIO
WORKOUT
EXERCISE SETS REPS REST
Step UpsStep Ups 111010 2 min2 min
Lateral Step UpsLateral Step Ups 111010 2 min2 min
Plyo JumpsPlyo Jumps 111010 2 min2 min
Lateral Plyo JumpsLateral Plyo Jumps 111010 2 min2 min
Altitude LandingsAltitude Landings 111010 2 min2 min
Low to High ProgressionLow to High Progression 111010 2 min2 min
High to Low ProgressionHigh to Low Progression 111010 2 min2 min
PLYOMETRIC
WORKOUT

PLYOBOX EXERCISE
EXERCISE SETS TIME REST
Step UpsStep Ups 2220-25 sec20-25 sec ARAR
Plyo JumpsPlyo Jumps 2220-25 sec20-25 sec ARAR
Push Ups DeclinePush Ups Decline 2220-25 sec20-25 sec 2 min2 min
Lateral Step UpsLateral Step Ups 2220-25 sec20-25 sec ARAR
Single Leg SquatsSingle Leg Squats 2220-25 sec20-25 sec ARAR
Lateral Running ManLateral Running Man 2220-25 sec20-25 sec 2 min2 min
Knee TucksKnee Tucks 2220-25 sec20-25 sec ARAR
Push Ups InclinePush Ups Incline 2220-25 sec20-25 sec ARAR
DipsDips 2220-25 sec20-25 sec 2 min2 min
CARDIO
WORKOUT
EXERCISE SETS REPS REST
Step UpsStep Ups 221212 2 min2 min
Lateral Step UpsLateral Step Ups 221212 2 min2 min
Plyo JumpsPlyo Jumps 221212 2 min2 min
Lateral Plyo JumpsLateral Plyo Jumps 221212 2 min2 min
Altitude LandingsAltitude Landings 221212 2 min2 min
Low to High ProgressionLow to High Progression 221212 2 min2 min
High to Low ProgressionHigh to Low Progression 221212 2 min2 min
PLYOMETRIC
WORKOUT
INTERMEDIATE
3 x weekly
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
The Plyometric workout should be
performed on alternate days to
the Cardio Workout

PLYOBOX EXERCISE
EXERCISE SETS TIME REST
Step UpsStep Ups 3325-30 sec25-30 sec ARAR
Plyo JumpsPlyo Jumps 3325-30 sec25-30 sec ARAR
Push Ups DeclinePush Ups Decline 3325-30 sec25-30 sec 2 min2 min
Lateral Step UpsLateral Step Ups 3325-30 sec25-30 sec ARAR
Single Leg SquatsSingle Leg Squats 3325-30 sec25-30 sec ARAR
Lateral Running ManLateral Running Man 3325-30 sec25-30 sec 2 min2 min
Knee TucksKnee Tucks 3325-30 sec25-30 sec ARAR
Push Ups InclinePush Ups Incline 3325-30 sec25-30 sec ARAR
DipsDips 3325-30 sec25-30 sec 2 min2 min
CARDIO
WORKOUT
EXERCISE SETS REPS REST
Step UpsStep Ups 331515 2 min2 min
Lateral Step UpsLateral Step Ups 331515 2 min2 min
Plyo JumpsPlyo Jumps 331515 2 min2 min
Lateral Plyo JumpsLateral Plyo Jumps 331515 2 min2 min
Altitude LandingsAltitude Landings 331515 2 min2 min
Low to High ProgressionLow to High Progression 331515 2 min2 min
High to Low ProgressionHigh to Low Progression 331515 2 min2 min
PLYOMETRIC
WORKOUT
(AR) 30 Second Active Recovery
March in place, Jumping Jacks, Push-Ups,
Mountain Climbers or Squat Jumps
ADVANCED
3- 4 x weekly
The Plyometric workout should be
performed on alternate days to
the Cardio Workout

PLYOBOX EXERCISE
Step Ups
11
STEP ONE - Stand facing the Plyobox with feet shoulder width apart. Using one
continuous motion, step up onto the Plyobox with one foot, then step up with the
other foot—thrusting your knee upward in a marching manner. Simultaneously
pump your arms (the arm opposite to the ‘up’ foot, thrusts upward).
STEP TWO - Step back down from the Plyobox one foot at a time
to your beginning position. Repeat Step One, starting with the
other foot. Continue your Step Ups alternating your feet and arms.
EXAMPLE VIDEO
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Lateral Step Ups
PLYOBOX EXERCISE
12
STEP ONE - Stand beside the Plyobox with feet shoulder width apart.
Step up laterally onto the Plyobox with the foot closest to the Plyobox.
Then step up laterally with the other foot—thrusting your knee upward in
a marching manner. Simultaneously pump your arms (the arm opposite
to the ‘up’ foot, thrusts upward).
STEP TWO - Step back down on top of the Plyobox with the ‘up’ foot so
both feet are flat on top of the Plyobox. Step down laterally on the opposite
side of the Plyobox with the other foot. Repeat Step One in reverse order.
Continue your Lateral Step Ups alternating your feet and arms.
EXAMPLE VIDEO
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PLYOBOX EXERCISE
Lateral Running Man
13
STEP ONE - Face the back corner of the Plyobox with feet shoulder
width apart. Step up laterally onto the Plyobox with the foot closest to
the Plyobox back. Then step up with the other foot—thrusting your knee
upward in a running manner. Simultaneously pump your arms (the arm
opposite to the ‘up’ foot, thrusts upward).
STEP TWO - Step back down on top of the Plyobox with the ‘up’ foot
so both feet are flat on top of the Plyobox. Step down laterally on the
opposite side of the Plyobox with the other foot. Repeat Step One in
reverse order. Continue your reps alternating your feet and arms.
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Plyo Jumps
PLYOBOX EXERCISE
14
STEP ONE - Stand facing the Plyobox with feet
shoulder width apart. Bending at your knees and
springing with your legs, jump upward onto the Plyobox.
STEP TWO - Step back down from the Plyobox one
foot at a time to your beginning position. Repeat
Step One.
EXAMPLE VIDEO
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PLYOBOX EXERCISE
Lateral Plyo Jumps
15
EXAMPLE VIDEO
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STEP ONE - Stand beside the Plyobox with feet shoulder
width apart. Bending at your knees and springing with your
legs, jump laterally onto the Plyobox.
STEP TWO - Step back down from the Plyobox one foot
at a time to your beginning position. Repeat Step One.

Altitude Landings
PLYOBOX EXERCISE
16
EXAMPLE VIDEO
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STEP ONE - Stand on Plyobox with feet shoulder
width apart. Bending at your knees and springing
with your legs, jump forward off of the Plyobox.
STEP TWO - Turn around and step back up onto
the Plyobox. Repeat Step One.

PLYOBOX EXERCISE
Low To High Progression
17
1-Line up a short and a tall Plyobox—
shorter one first. Space them so you have
room to jump off and land between them.
Stand facing the shorter Plyobox with feet
shoulder width apart. 2-Jump up onto the
shorter Plyobox with both feet. 3-Jump
down in between Plyoboxes. 4-Jump up
onto the taller Plyobox. 5-Jump down on
the other side. Walk back around to the
starting position and repeat.
EXAMPLE VIDEO
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1
3 5
4
2

High To Low Progression
PLYOBOX EXERCISE
18
13
4
2
EXAMPLE VIDEO
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1-Line up a tall and a short Plyobox—taller
one first. Space them so you have room
to jump off and land between them.
Stand facing the taller Plyobox with feet
shoulder width apart. 2-Jump up onto
the taller Plyobox with both feet. 3-Jump
down in between Plyoboxes. 4-Jump up
onto the shorter Plyobox. 5-Jump down on
the other side. Walk back around to the
starting position and repeat.

PLYOBOX EXERCISE
Single Leg Squats
19
STEP ONE - Stand in front of the Plyobox far enough away so you can
extend your leg back and place your foot (top-side-down) on the Plyobox.
Slightly bend your knee making your lower leg parallel to the ground.
STEP TWO - While holding your arms out in front of you for balance,
bend you front knee and lower your body downward in a squat
position. Bend our back knee as you lower without letting it touch the
ground. Raise back up to your beginning position and repeat.
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Knee Tucks
PLYOBOX EXERCISE
20
STEP ONE - Sit on the Plyobox so you are able to use the side handle
slots to stabilize your position. Extend your toes out and up in front of
you creating a ‘V’ formation with your body.
STEP TWO - While maintaining your balance, bring your knees in
toward your chest. Keep your lower legs parallel to the ground.
Extend your legs back to your beginning position and repeat.
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