GoFit Resistance Bands: Workouts And Exercises
The GoFit Ultimate ProGym comes with three tube bands, two handles, two ankle straps and a door anchor, which covers a complete home workout. This page gives you a routine that uses exactly those pieces, plus a follow-along video and how to progress as you get stronger.
- Who It's For
- Owners of a GoFit ProGym who want new workouts to do with it.
- What You Need
- Your GoFit bands, 2 handles, 2 ankle straps and the door anchor.
- How To Do It
- Warm up for five minutes. Do 3 sets of each exercise, resting 45 to 60 seconds between sets. Train two or three times a week, with a rest day between workouts.
What Comes In The GoFit Ultimate ProGym
- Bands
- 3 tube bands: 20 lbs (green), 30 lbs (red), 40 lbs (blue)
- Levels
- 7 levels of resistance by combining bands
- Handles
- 2 handles
- Also included
- 2 ankle straps, door anchor, carry bag, training manual, online workout video
As stated by GoFit, checked October 2026. Sets change, so check your own box. Source
How These Workouts Fit Your GoFit Bands
The ProGym's three bands combine for more resistance, so you can follow the same kind of stacked-band workouts Bodylastics films. Every exercise below uses only the pieces in the GoFit box.
With three bands, your jumps in resistance are larger, so use distance from the anchor to fine-tune: step closer to make an exercise easier, farther to make it harder.
Follow Along: Leg Workout With Bands
Press play and follow a Bodylastics trainer through a leg workout. It works with any tube bands with handles, including your GoFit ProGym.
The Workout
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3 x 12-15
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3 x 10 each leg
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3 x 12 each leg
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3 x 12
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3 x 12
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3 x 12
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3 x 10
Tap any exercise for start and finish photos, band set-up and form cues.
How To Get More From Your GoFit ProGym
Tube bands get harder the further they stretch, so you have three ways to progress with your GoFit set:
- Clip more bands onto the same handle.
- Step farther from the door anchor.
- Slow down: take three seconds on the way back.
Change one thing at a time, and add resistance only when you can finish every set with good form.
Questions About GoFit Resistance Band Workouts
- What exercises can you do with the GoFit ProGym?
- With the GoFit ProGym's handles, ankle straps and door anchor you can do Squats, Lunges, hip and hamstring exercises, Chest Presses, Rows and Raises, which covers legs, chest, back and shoulders.
- How much resistance does the GoFit Ultimate ProGym have?
- GoFit lists three bands of 20, 30 and 40 lbs and says they combine into 7 levels of resistance.
- Where can I find more GoFit resistance band workouts?
- GoFit offers its own ProGym workout video. For more variety, Bodylastics has 612 follow-along resistance band workouts free to anyone, and they work with any tube bands with handles.
GoFit is a trademark of its owner. Bodylastics is not affiliated with, sponsored by or endorsed by GoFit. We name the brand only so its owners can find workouts that suit their bands.