GoFit POWER LOOPS Installation guide

Featuring Professional Trainer
Brook Benten, M. Ed, ACSM-HFS, RKC
Read and follow all information
before use. Serious injury or
fatality may occur.

POWER LOOPS 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).
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Materials appearing to endorse or recommend the Materials.
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OF ANY KIND OR NATURE RELATING TO THE MATERIALS, EITHER EXPRESS OR IMPLIED, AND EXPRESSLY DISCLAIMS ALL SUCH WARRANTIES AND REPRE-
SENTATIONS, 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
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Read and follow all information before use.
Serious injury or fatality may occur.

POWER LOOPS WARNING
Read and follow all information before use.
Serious injury or fatality may occur.
POWER LOOPS
• The Power Loops 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.
• ALWAYS inspect the Power Loops for nicks or cuts before every use. If you find any nicks or cuts discontinue use
immediately.
• When first attempting any exercise shown, use caution while determining your physical limitations.
• The Power Loops could pose a strangulation hazard to children and pets, therefore must NEVER be left unattended.
• GoFit, LLC is not responsible for any personal property damage that may occur while using the Power Loops.
• Be sure to wear appropriate exercise clothing and footwear such as sneakers or exercise shoes.
• The Power Loops are not recommended for use during pregnancy.
MAINTENANCE AND CARE
• Clean the Power Loops with mild soap and warm water. DO NOT use abrasive or chemical cleaners.
• Keep the Power Loops out of direct sunlight. The Power Loops should not be placed anywhere where they would be
exposed to extreme high or low temperatures or heat sources.

Exercise Program
POWER LOOPS EXERCISE
Progression — Increasing Program Intensity
1 - Duration (i.e., 20 seconds to 30 seconds) OR
Repetitions/Reps (i.e., increase the number repetitions performed) — Muscular Endurance Development
3 - Sets (i.e., increase the number of sets performed) — Muscular Strength Development
4 - Resistance (i.e., changing band strength to increase resistance) — Muscular Power Development
Customize your own program by adding the exercises of your choice,
or start with the progressive Power Loop exercise programs included.
BEGINNER • INTERMEDIATE • ADVANCED
Terms:
4

POWER LOOPS EXERCISE PROGRAM
5
BEGINNER
2-3 x weekly
INTERMEDIATE
3 x weekly
ADVANCED
3- 4 x weekly
For All
Exercises
SET REPS REST
115 30 sec
b/w each set
30 sec
b/w each set
30 sec
b/w each set
SET REPS REST
212
SET REPS REST
312
For All
Exercises
For All
Exercises
Start with the Light Band (RED)and increase resistance as your ability progresses (BLUE, GREEN).

Balance Circuit 1
POWER LOOPS EXERCISE
STEP ONE - Place both feet in the loop as shown.
STEP TWO - While keeping your foot parallel to the floor
raise the band until your leg is at a 90 degree angle.
Repeat.
6

Balance Circuit 2
POWER LOOPS EXERCISE
7
STEP ONE - Place both feet in the
loop as shown.
STEP TWO - While keeping your foot parallel to
the floor, raise your leg to a 90 degree angle.
STEP THREE - Keeping your foot parallel,
turn your leg out and to the side. Return
to start and repeat.

Balance Circuit 3
POWER LOOPS EXERCISE
8
STEP ONE - Place the Power Loop around both ankles.
STEP TWO - Balancing on one foot, push your other
leg in a backward motion and hold for 1-2 seconds.
Release and repeat.

Bent Knee Forward Walk—Ankles
POWER LOOPS EXERCISE
9
STEP ONE - Place Power Loop around both
ankles. Keep your knees bent, walk forward.
Place your forward foot completely on the
ground before lifting your other leg.
STEP TWO - Repeat forward walk for 10-12 steps.

Bent Knee Backward Walk—Ankles
POWER LOOPS EXERCISE
10
STEP ONE - Place Power Loop around both ankles.
Keep your knees bent, walk backwards. Place your
back foot completely on the ground before lifting
your other leg.
STEP TWO - Repeat backward walk for 10-12 steps.

Bent Knee Forward Walk—Knees
POWER LOOPS EXERCISE
11
STEP ONE - Place Power Loop just above your knees.
Keep your knees bent, walk forward. Place your
forward foot completely on the ground before lifting
your other leg.
STEP TWO - Repeat forward walk for 10-12 steps.

Bent Knee Lateral Walk—Knees
POWER LOOPS EXERCISE
12
STEP ONE - Place Power Loop above your
knees. Move to the right, pushing with your left
foot while stepping laterally with your right leg.
STEP TWO - Bring your left foot back to
starting position and continue.
STEP THREE - Repeat moving to the left.

Glute Bridge
POWER LOOPS EXERCISE
13
STEP ONE - Place Power Loop just above your
knees. Lie facing up with your knees bent and
your heels on the ground.
STEP TWO - Lift your hips off the ground
until your knees, hips and shoulders are in
a straight line

Glute Bridge Marching
POWER LOOPS EXERCISE
14
STEP ONE - Place Power Loop just above
your knees. Lie face up with your knees bent
and your heels on the ground.
STEP TWO - Lift your hips off the ground
until your body is in a straight line. Lift one
leg to marching position.
STEP THREE - Switch legs and repeat.

Side Lying Hip External Rotation
POWER LOOPS EXERCISE
15
STEP ONE - Lie on your side as shown with the
Power Loop around your knees.
STEP TWO - With your upper leg, push the loop out
while keeping your feet together. Repeat and then
switch to the opposite side.

POWER LOOPS
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©2015 GOFIT, LLC, TULSA, OK, USA. All rights reserved. PRINTED IN CHINA.
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 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 injury.