Strength Training
GOFLO® Plank with opposite arm and leg lift
Essential Skills needed to perform exercise: Balance, coordination, strength
Recommended for : Pilates, Yoga, Over-weight Trainings
The GOFLO® plank is one of the best exercises you can do for your core. It builds isometric strength to help sculpt your waistline and improve your posture. It is the single most important exercise to master on the GOFLO® because it develops core strength and stabilization, two essential skills for successful GOFLO® trainer benefits.
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 Suspended Crunches
Main Muscle: Abdominals
The GOFLO Trainer suspended crunch exercise uses the GOFLO band to intensely train the core body and abdominals. This is a highly effective abs exercise that allows you a great deal of flexibility due to the free moving of the GOFLO Trainer.
GOFLO Seated Pistol Jumps
Main Muscle:Legs
GOFLO Pistol jumps are great for increasing explosive jumping power ,balance, and strength.You will also strengthen the muscles of your upper body, by pulling up your body.This is a great legs and lats training.
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 Reverse Lunge with Jump
Main Muscle:Legs
The GOFLO Reverse Lunge is a single-leg strength exercise, suitable for all levels of training. This exercise targets the quads, hamstrings and glutes. The back lunge gets the gluteus maximus and hamstrings firing more compared to the regular lunge.
The advantage of the GOFLO trainer, is the strings that preferred for your arthritis because it's flexibile , and put less pressure on the joints.
GOFLO Rotational Reach for the Sky
Main Muscle: Abdominals
GOFLO Rotational Reach for the Sky develop rotational stability and strength and improve your range of motion throughout your body.
The advantage of using the GOFLO trainer in this exercise is that it's on air, which makes you use the most of your core muscles to keep on balance.
GOFLO Leg Adduction
Main Muscle: Legs
If you want your trip to the gym to be effective and efficient, it wouldn't be a bad idea to consider several alternatives to the hip abduction and adduction machine. If you're still stuck on isolation work, give GOFLO Leg adduction exercises a try. It have the same concept as the machine but incorporate a much more natural movement and allow you to move your legs through their full range of motion, strengthening the entirety of the muscles.
GOFLO Flying Superman PushUp
Main Muscle: Pectoralis Major (Chest)
There are vey few aspects of fitness that can't be developed just using 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 Flying PushUp is an advanced push-up for power and speed.
You will strengthen the muscles of your upper body, including your chest, arms, shoulders and core.
GOFLO Bouncing Side Raises
Main Muscle: Abdominals/Hips/Shoulders
The GOFLO Bouncing Side Raises is an incredibly effective and demanding exercise that requires complete core coordination and tremendous strength from the quadratus lumborum and obliques. You can regress the GOFLO Bouncing Side Raises so that it can be used for de-conditioned clients.
The advantage of this exercise , and what makes it so effective - is the GOFLO Elastic feature ,which makes it a very demanding action that builds hip stability, glute strength and endurance.
GOFLO Plank
Main Muscle: Abdominals
The GOFLO plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture.
It is the single most important exercise to master because it applies to almost every physical thing you do.
GOFLO Abdominal Plank Twist
Main Muscle: Abdominals
The GOFLO Abdominal Twisting Plank, exercise helps work your abs and obliques.
Also, the twisting plank will train your shoulders, glutes, and quads.
Use this exercise typically after crunches or other upper and lower ab exercises.
Twisting Planks are amazing because they can tone your waist.
They do this by strengthening the muscles in your core.
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® Reverse Lunge with a Tap
Essential Skills needed to perform exercise: Balance, Strength, Injury Recovery, Coordination
Recommended for : Pilates, Running, Over-Weight Trainings
This particular version of GOFLO Reverse lunge with Tap,, hits the same major muscle groups as other forms—glutes, quads, hamstrings— but it does so while putting less stress on the knee joints. When the motion is in the opposite direction, as with reverse lunges, the patella tendons are no longer taking the brunt of the decelerating force, which means you can focus more on the muscles you’re training than the achy knees that would otherwise come later.
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.
GOFLO® Explusive Reverse Lunge to Knee Lift Jumps with Tap
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® Explusive Reverse Lunge to Knee Lift Jumps
Essential Skills needed to perform exercise: Cardio, Balance, Strength, Coordination, Explosive Power
Recommended for : Football, Running, Martial Arts
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.