GoFit PRO GYM EXTREME Installation guide

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 over or under 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

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.

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 Figure 1 for proper position options)
Door

DOOR ANCHOR PLACEMENT
Upper Door
Anchor Position
[for specific exercises]
DOOR ANCHOR
POSITION OPTIONS:
[Specific exercises
require different
Anchor positions]
Middle Door
Anchor Position
[for specific exercises]
Lower Door
Anchor Position
[for specific exercises]
OR
OR
[Door] Hinges
•ALWAYS position Door Anchor through the HINGE EDGE
of the door
•NEVER position Door
Anchor at the top or
bottom of the door
Figure 1
Loop
Door Anchor
Door Anchor
Stopper

SQUATS STEP 1 STEP 2
LUNGE STEP 1 STEP 2
NON-ANCHORED TUBES
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' 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.
1

BICEP CURLS
Standing with the instep
of both feet on the tubing,
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 1 STEP 2
STEP 1 STEP 2
STEP 3 STEP 4
2

ALTERNATING
SHOULDER
PRESS
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.
STEP 1 STEP 2 STEP 3
3
UPRIGHT ROWS
STEP 1 STEP 2
Standing far enough away from the Pro Gym Extreme so that there is slight tension in the tubes, grasp
the handles with your palms facing towards the back. 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.

SQUAT WITH
SIDE STEP
Standing with the instep of both feet on the Pro Gym Extreme
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"). 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.
STEP 1 STEP 2
STEP 1 STEP 2
STEP 3
4

SQUAT ROW STEP 1 STEP 2
Facing the Pro Gym Extreme, 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.
SEATED LAT
PULL DOWN STEP 1 STEP 2
While seated on the floor, facing the Pro Gym Extreme, 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.
5
HIGH-ANCHORED TUBES

PADDLER’S ROW
STEP 1 STEP 2
Facing the Pro Gym Extreme, 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.
REVERSE
LUNGE STEP 2
Facing the Pro Gym Extreme, grasp the handles, insuring that there is slight tension in the tubes. Place
your back foot to the rear approximately 3' 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.
STEP 1
6

POST DELTS
HIGH LOW
CHEST PRESS
STEP 1
STEP 1
STEP 2
STEP 2
(START HIGH – FINISH LOW): Facing the Pro Gym Extreme, 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 Pro Gym Extreme, 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) at the end of the movement.
7

KNEELING
AB CRUNCH
While kneeling on both knees, face the Pro Gym Extreme 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.
OVERHEAD
TRICEPS
EXTENSIONS
STEP 1 STEP 2
Facing away from the Pro Gym Extreme, bend at your elbows, grasping the handles with palms facing
forward. Handles should be positioned near 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.
STEP 1 STEP 2
8

STANDING
ROWS
While facing the Pro Gym
Extreme, 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.
STEP 1 STEP 2
STEP 4STEP 3
9
MID-ANCHORED TUBES

CHEST FLYS
STEP 1 STEP 2
TRICEPS
KICKBACK
STEP 1 STEP 2
Stand facing the Pro Gym Extreme, 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.
Facing away from the Pro Gym Extreme, 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.
10

OBLIQUE
TRUNK TWIST
LATERAL RAISES
STEP 1 STEP 2
STEP 3
STEP 1 STEP 2
Attach both ends of the tubes to one handle. Stand facing the
Pro Gym Extreme, 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 and your hips squared.
Facing the Pro Gym Extreme, 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 hieght. Bring your hands back to the starting position and repeat.
11

CHEST PRESS
WITH ROTATION
STEP 1 STEP 2
STEP 3
Facing away from the Pro Gym Extreme, position yourself far enough away
so that you have slight tension on the tubes. Standing with your feet
shoulder-width apart, grasp the handles—palms in a neutral position and
at hip level. Bring one arm forward in a pressing motion to the front and
across the midline of your body, rotating your hand so your palm is facing
downward. Your hips should remain stationary as you rotate your upper
body and press. You should finish the movement with your arm straight
and to the outside of your opposite hip. Return to the starting position and
repeat on the opposite side.
BICEP CURLS
STEP 1 STEP 2
Facing the Pro Gym Extreme, 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.
12
LOW-ANCHORED TUBES

13
FRONT
RAISES
Facing away from the Pro Gym Extreme, 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.
STEP 1 STEP 2
STEP 1 STEP 2
STEP 3

ABDOMINAL
CRUNCHES
Begin the exercise by lying on your back with
your head closer to the door. Either bend your
knees to 90 degrees or completely lift your legs
off the ground. Grasp the handles of the Pro Gym
Extreme, 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.
STEP 1
STEP 2
STEP 3
STEP 4
14

HIGH KNEE
RAISES
STEP 1 STEP 2
Facing away from the Pro Gym Extreme, place an ankle cuff on each leg. Ensure that there is equal
tension on each side prior to beginning the exercise. With a slightly staggered foot stance (one foot in
front of the other) and feet shoulder-width apart, bring your back foot forward. Raise your knee high
and towards your chest. Return to the starting position and repeat the movement. Alternate starting
positions and repeat on your opposite leg.
ABDOMINAL
KNEE TUCK
STEP 1 STEP 2
Laying on your back, place the Pro Gym Extreme ankle cuffs onto each ankle. Place yourself far
enough away from the door that there is slight tension in the tubes before beginning the movement.
Put your hands underneath the small of your back or out to the sides. Slowly bring your knees towards
your chest, contracting your abdominals as you perform the movement. In a controlled movement,
bring your legs back to the starting position and repeat. To increase the level of difficulty, either
increase the tube resistance and/or start further away from the door.
15
LOW-ANCHORED WITH CUFF