Boot Camp Exercises

Includes a combination of resistance and cardio elements with a military style presentation.

Basic GOFLO® Squat with tap

Essential Skills needed to perform exercise: Balance, coordination, strength

Recommended for : Boot-Camp, Pilates & Yoga, Over-weight Trainings

The GOFLO squat with a tap is an excellent way to introduce the most basic squat of the program.  Using your hands on the floor at the lowest position of the squat allows you to get comfortable with the squat before progressing to the more advanced squat. There are two important factors when preforming the squat. Keep your head neutral and always stay on your toes. If you find that you are not able to stay on the toes, readjust the position of your feet until you are able to comfortably squat to a 90 degree angle. The squat is the confidence builder to the explosive moves that come later in the program. The squat also builds strength in the glutes, calves, and quads.

GOFLO® Rocking Lunge Jumps

Essential Skills needed to perform exercise: Aerobic ,Balance ,Speed , Coordination , Explosive power

Recommended for :Skating ,Martial Art, Dance ,Ski ,Boot camp ,Soccer

Rocking lunges require a shift in body weight and momentum. It is one of the few exercises performed on the GOFLO® that allows you to shift your weight back onto your foot vs. staying on the toe. The harder you push off the front leg, the higher off the ground you are able to get which enables you to switch feet rapidly in the air and utilize the other leg for the next repetition

GOFLO® Jumping Jacks

Essential Skills needed to perform exercise: Cardio, Coordination ,Endurance

Recommended for : Basketball, Football, Soccer, Ski, Swimmers, Boot Camp, Running Trainings

GOFLO®Jumping jacks exercise is one of the most advanced forms of exercise.The added angle challenges your body to remain balanced as you jump.

It is good for exercising your arms and legs. Jumping jacks exercise requires coordination and stamina. Jumping jacks is a very important exercise to improve cardiovascular endurance.

GOFLO® Lateral Jumps

Essential Skills needed to perform exercise: Cardio, Speed, Agility,Explosive Power

Recommended for : Basketball, Boot-Camp, Pilates, Skating, Ski

GOFLO® Lateral jumps are advanced exercises that can be used to develop power and agility. While most people focus on forward motion, it's important to include exercises that generate power and stability by incorporating  lateral motion exercises as well.

GOFLO Alternating Pistol Squat with Row

Main Muscle:Legs

The GoFlo Single-Leg Squat  is a foundational strength movement. 

GOFLO Trainer makes the movement very fun by adding a one leg jump to it.

This Exercise is unique to GOFLO Trainer.

GOFLO Frog Leaps

Main Muscle:Legs

GOFLO Frog Leaps are an intense form of exercise aimed at enhancing overall athletic performance.Using explosive movements and powerful muscular contractions, GOFLO plyometrics exercises involve an extensive array of leaping, jumping, hopping and bounding movements.With their low squats and intense jumps, plyometrics leap frog drills are an effective workout for the leg muscles.

GOFLO Clapping Push-Ups

Main Muscle:Chest

There are very few aspects of fitness that can’t be developed using just your own bodyweight. Upper body explosive strength is certainly not one of them, and the GOFLO Trainer is a great tool that can help to train it.

 

The GOFLO clapping push-up requires that you forcefully "jump" your hands to a height at which you can clap and then quickly return your hands to the floor. The clapping pushup requires strength and speed. You will strengthen the muscles of your upper body, including your chest, arms, shoulders and core.

GOFLO® Run

Essential Skills needed to perform exercise: Aerobic, Speed , Coordination , Explosive power

Recommended for : Basketball, Football, Soccer, Tennis, Running, Pilates Trainings

The GOFLO® Trainer running exercise is perfect for those who struggle running vertically due to knee and joint pain. Running on the GOFLO® take pressure off of the joints so you can experience the cardiovascular and metabolic benefits that are associated with running.

GOFLO® Speed Skaters

Essential Skills needed to perform exercise: Cardio, Balance, Speed , Coordination , Explosive power, Agility

Recommended for : Basketball, Football,Dance, Tennis, Ski, Soccer, Skating

The GOFLO Speed Skater is one of the best endurance athletes of all types. It focuses on developing isolateral leg strength, balance and stability while adding a high intensity element with an increase in velocity.

GOFLO Jumping Lunges

Muscle:Legs

GOFLO Jumping Lunges are a power and cardio exercise that primarily works the quads and glutes. The GOFLO Trainer reduces impact, increasing stability, and generally make this exercise more fun by using the GOFLO elastic resisitance while your on air.

GOFLO Superman Leap

Main Muscle:Legs

 This is the power move everyone has been looking for.

With impact reduction on the joints. Nothing builds power and quickness all in one move like super mans on the GOFLO Trainer. This exercise will improve a dunk in basketball, a tackle in football, a spike in volleyball with the ability to do it over and over again while minimizing any damage to the joints. This exercise is unique to GOFLO Trainer and clearly shows why GOFLO Training is the BEST in Human Performance Training.

GOFLO Hooper Chin-Up

Main Muscle:Legs

The GoFlo Hooper Chin-Up is a foundational strength movement. GOFLO Trainer is used to help people who can’t do chin-ups at all,it makes the movement very fun by adding a one leg jump to it,  and as assistance to allow higher volume training for people who can already perform unassisted Chin-ups.

GOFLO® Reverse Lunge Kicks

Essential Skills needed to perform exercise: Strength ,Balance, Coordination , Flexibility, Explosive power

Recommended for : Martial Art Trainings

GOFLO Reverse Lunge Kicks is an effective  lower-body exercise , In addition to working your butt, thighs and calves, this exercise helps increase your overall core strength and balance. The GOFLO Trainer enhance this exercise by adding an explusive power and the ability to pull yourself up and to work on your arms and shoulders.

GOFLO® Jump Squat

Essential Skills needed to perform exercise: Cardio, Explosive Power

Recommended for : Basketball, Dance, Football, Tennis, Martial Art, Boot Camp and Soccer Trainings

GOFLO® Jump Squat  are an intense form of exercise aimed at enhancing overall athletic performance.Using explosive movements and powerful muscular contractions, GOFLO® plyometrics exercises involve an extensive array of leaping, jumping, hopping and bounding movements.With their low squats and intense jumps, plyometrics leap frog drills are an effective workout for the leg muscles.

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