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Martial Art Exercises

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GOFLO® Reverse Lunge to a Knee Lift

Essential Skills needed to perform exercise: Balance, Strength, Injury Recovery, Coordination

Recommended for : Pilates, Running, Martial Arts Trainings

This low-intensity exercise, like the forward lunge, strengthens your quads, hamstrings, glutes, and calves. It's a great alternative to the forward lunge for those who are worried about knee injury, as it does not allow your knees to extend beyond your toes.


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® 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® 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® 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 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 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® Explusive Reverse Lunge to Knee Lift Jumps

Essential Skills needed to perform exercise: Cardio, Balance, Strength, Coordination, Explosive Power

Recommended for : Football, Running

The GOFLO Explosive Reverse Lunge is great for developing an athletic lower body, perfect for any sport requiring speed and power. It is also a more sport-specific movement for sprinting than the Forward Lunge. During the upward phase of the Lunge, swinging the back leg forward to a standing position is ideal for developing power in the front leg in the proper direction, thus making the Reverse Lunge an ideal move for athletic performance.

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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