GoFit RESIST-A-CUFF Installation guide

RESIST-A-CUFF
Training Manual
IMPORTANT: Read & follow all warnings
and information before using this
product to reduce the risk of injury.
WARNING
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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,
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 particu-
lar 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, the illustra-
tions depicted in this program portray 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 condi-
tions that make the exercises or diets depicted inappropriate for you).
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EVER GOFIT, LLC HAVE NO OBLIGATION TO PROVIDE UPDATES AND NEWS.
WARNING
1A
WARNING - Maintenance ................................... 1A
Workout Guidelines ............................................ 3A
Attaching the Resist-a-Cuff................................ 4A
Exercises
Balance Circuit 1 ................................................... 1
Balance Circuit 2 ................................................... 3
Balance Circuit 3 ................................................... 5
Bent Knees - Forward Walk..................................... 7
Bent Knees - Backward Walk ................................. 9
Bent Knees - Lateral Walk .................................... 11
Plank With Alternating Leg Lifts............................. 13
Donkey Kick-Backs............................................... 15
Side Laying Leg Raises......................................... 17
Plank Jacks.......................................................... 19
Table Of Contents
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Workout Guidelines
3A
The Resist-a-Cuff, ideal for toning and strengthening lower body
muscles, is intended as only part of your total exercise regimen.
As you advance, always improve your technique and form before
increasing resistance level, repetitions or pushing your physical
limitations. When first attempting any exercise, use caution while
determining your physical limitations. Always start at a level that
allows you to complete the recommended reps and sets.
TERMS:
Resistance: Increasing tube strength offers more resistance,
which develops muscular power.
Duration: Increasing the number of exercise repetitions (reps)
performed, develops muscular endurance.
Set: Increasing the number of exercise sets performed,
develops muscular strength.
RECOMMENDED WORKOUT GUIDELINES:
Beginner: 2-3 times weekly
For all Resist-a-Cuff exercises.
PER EXERCISE: Do 1 set of 10 to 15 reps
REST: 30-seconds rest between each set
Intermediate: 3 times weekly
For all Resist-a-Cuff exercises.
PER EXERCISE: Do 2 sets of 10 to 15 reps
REST: 30-seconds rest between each set
Advanced: 3-4 times weekly
For all Resist-a-Cuff exercises.
PER EXERCISE: Do 3 sets of 15 to 20 reps
REST: 30-seconds rest between each set
WARNING
2A
• ALWAYS inspect the Resist-a-Cuff tube for nicks or cuts before
every use. If any are found, discontinue use immediately.
• Use caution, and be sure you have adequate clearance in the
exercise area. It should be a clean, level surface.
• GoFit, LLC is not responsible for any personal property
damage that may occur while using the Resist-a-Cuff.
• DO NOT attempt gymnastic movements with the Resist-a-Cuff.
• ALWAYS use the product only as directed/shown/illustrated,
for exercising purposes as intended.
• Exercises should be done in a slow and controlled manner.
• ALWAYS wear appropriate exercise clothing and footwear.
• ALWAYS keep out of reach of children; this product is not a
toy. If allowing anyone under 18 years of age to use it for exercise
purposes, they must have constant adult supervision.
• NEVER leave Resist-a-Cuff unattended, as it could pose a
strangulation hazard to children and pets.
• ALWAYS consult your physician if intending to use this product
during pregnancy.
MAINTENANCE AND CARE
• Clean your Resist-a-Cuff using a soft cloth with mild soap and
warm water. Remove all residue and water before use.
• DO NOT use abrasive or chemical cleaners.
• Keep the Resist-a-Cuff out of direct sunlight. Product should
not be placed anywhere where it would be exposed to extreme
high or low temperatures or heat sources.

Attaching The Resist-a-Cuff
5A4A
Place cuffs on both ankles for all exercises.
Next, wrap your ankle with the strap having the “hook” part of the
Velcro facing outward as shown. Finally, tighten strap having the
“loop” part of the Velcro, down onto the “hook” part of the Velcro.
Tighten firmly, but comfortably. Repeat process with other ankle.
Open the straps of one Cuff by undoing the Velcro “hook-and-
loop” closure. From the rear, place the Cuff around your ankle as
shown, holding both ends open—out toward the front. Note, the
soft, padded inner material should be against your skin.
Soft, padded
inner material
“Loop” (fuzzy)
side of Velcro
“Hook” (prickly)
side of Velcro
A B

RESIST-A-CUFF
Training Manual
1
Balance Circuit 1
RESIST-A-CUFF
Training Manual
2
Starting position - Stand straight up with feet about
shoulder width apart. Arms bent at 90 degrees.
Movement - While keeping your foot parallel to the
Place cuffs on both ankles for all exercises.
floor, raise your leg to 90-degrees. Move arms in
an alternating motion as shown. Repeat movement
with other leg. —1 rep

RESIST-A-CUFF
Training Manual
3
Balance Circuit 2
RESIST-A-CUFF
Training Manual
4
Starting position - Stand straight up with feet
parallel, about shoulder width apart. Hands on hips.
Movement - Keeping your foot parallel to the floor,
raise your leg to 90-degrees. Swing your leg out to the
side as far as you can while maintaining balance. Swing
leg back over and down. Repeat with other leg. —1 rep
Place cuffs on both ankles for all exercises.

RESIST-A-CUFF
Training Manual
5RESIST-A-CUFF
Training Manual
6
Balance Circuit 3
Starting position - Stand straight up with feet
parallel, about shoulder width apart. Arms bent at
90 degrees.
Place cuffs on both ankles for all exercises.
Movement - Without bending your knee, raise one leg
backwards. Alternate arm motion as shown, as you
return leg down. Repeat with other leg. —1 rep

RESIST-A-CUFF
Training Manual
7
Bent Knees - Forward Walk
RESIST-A-CUFF
Training Manual
8
Starting position - Stand straight up, feet parallel,
about shoulder width apart. Arms bent at 90 degrees.
Movement - With alternating arm motions as shown,
and knees bent, slowly walk forward—step out as
far as you can while maintaining stability.
Repeat forward walk for 10-12 steps. —1 rep
Place cuffs on both ankles for all exercises.

RESIST-A-CUFF
Training Manual
9
Bent Knees - Backward Walk
RESIST-A-CUFF
Training Manual
10
Starting position - Stand straight up, feet parallel,
about shoulder width apart. Arms bent at 90 degrees.
Movement - With alternating arm motions as shown,
and knees bent, slowly walk backward—step back
as far as you can while maintaining stability.
Repeat backward walk for 10-12 steps. —1 rep
Place cuffs on both ankles for all exercises.

RESIST-A-CUFF
Training Manual
11
Bent knees - Lateral Walk
RESIST-A-CUFF
Training Manual
12
Starting position - Stand with knees bent, feet
about shoulder width apart. Arms bent at 90 degrees.
Movement - With alternating arm motions as shown,
step out to the side with one leg—step out as far as
you can while maintaining stability. Then step back in
to the starting position. Repeat the motions, stepping
out to the other side, with your other leg, while
alternating arm motions as shown. —1 rep
Place cuffs on both ankles for all exercises.

RESIST-A-CUFF
Training Manual
13 RESIST-A-CUFF
Training Manual
14
Starting position - Assume the push up position,
with arms fully extended as shown. Place your
hands and feet about shoulder width apart.
Movement - Keep your arms extended as shown.
Without bending your knees, lift one leg upward,
extending it as far as you can, while maintaining
stability. Return to starting position and repeat the
movement with your other leg. —1 rep
Plank With Alternating Leg Lifts Place cuffs on both ankles for all exercises.

RESIST-A-CUFF
Training Manual
15
Donkey Kick-Backs
RESIST-A-CUFF
Training Manual
16
Starting position - Assume the push up position,
except pull in your knees to a 90-degree angle.
Rest your weight on your knees and hands with
your arms fully extended as shown. Place your
hands and knees about shoulder width apart.
Movement - Keep your arms extended as shown.
Lift one leg upward and out behind you, extending
it as far as you can, while maintaining stability.
Return to starting position and repeat the
movement with your other leg. —1 rep
Place cuffs on both ankles for all exercises.

RESIST-A-CUFF
Training Manual
17
Side Laying Leg Raises
RESIST-A-CUFF
Training Manual
18
Starting position - Lie on the floor, on your side.
Extend your lower arm straight out so it supports
your head as shown. Keep your whole body and
arm in a straight line. Bend the elbow of your up-
per arm 90 degrees, resting your palm on the floor
in front of your chest for stability.
Movement - Without moving your upper body or
arms, lift one leg upward, extending it up as far as
you can, while maintaining stability. Return to
starting position. Roll over, facing the other direction
and repeat the movement with your other leg. —1 rep
Place cuffs on both ankles for all exercises.

RESIST-A-CUFF
Training Manual
19
Plank Jacks
RESIST-A-CUFF
Training Manual
20
Starting position - Assume the push up position,
with arms fully extended as shown. Place your
hands and feet about shoulder width apart.
Movement - Keep your arms extended as shown.
Without bending your knees, using a slight jumping
motion, thrust both feet outward, extending them as
far as you can, while maintaining stability. Return to
starting position. —1 rep
Place cuffs on both ankles for all exercises.