P1 is the most fun I’ve had in forever.

It gave me a specific program… and some cool challenge moves to work towards, but also lots of stuff that was within my reach that I could rock out on.

Really cool progressions. I’m still amazed at how the first month sets up the second month, and how things like tuck-swing-to-L-sit are getting doable, which seemed totally impossible two months ago. In fact, everything seemed totally impossible when I started, but I’m doing it now, and that’s really awesome.

Anyway, I’m having so much fun with the pbars. Thanks again for putting together literally the most fun and accessible program out there. I already bought Parallettes Two, even though it’s a long ways off. =)

Josh Hillis
Josh Hillis, Colorado

GMB Parallettes One

P1 is a beginner-level program for building fundamental pressing strength along with body control and balance.

Build Healthy and Rock-Solid Shoulders
Develop Powerful Pressing and Pushing Movements
Increase Body Awareness for Inverted Moves
Get a Full-Body Workout with One Piece of Equipment

3-4 months of pressing and inverted exercise scalable to any fitness or experience level. P1 builds the foundation of strength and control for more advanced skills.

See P1 Packages & Pricing

Parallettes One is Our Introduction to Full-Body Strength and Control

Let’s just go ahead and be honest: there are hundreds of exercise programs out there… What sets P1 apart from the rest?

In a nutshell, it’s one simple thing:

P1 is the gateway to a whole world of exercises that don’t just make you sweat; this program actually teaches you to be better at using your body.

Yeah, you’ll get strong and your shirts will start fitting different because of the extra muscle around your chest and shoulders, but more important, you’ll develop greater control over your entire body in any position, from regular pressing exercises to inverted balancing and more.

It also includes bodyweight-only lower-body exercises so you don’t end up with the dreaded chicken legs.

So, that’s all cool and everything, but you might be wondering what exactly the deal is with parallettes and why you should bother with them in the first place.


Parallettes Offer Three Big Advantages for Building Strength and Skills

You’ve probably seen videos on YouTube of people using P-bars like glorified push-up bars… well, those people are doing it wrong.

Here’s what parallettes are really great for:

  1. Leverage – The bars give you greater leverage to control the distribution of your body’s weight over your hands and work your muscles in different ranges of motion.
  2. Ground Clearance – A few extra inches makes it easier to practice certain skills you might not have the strength to practice on the floor.
  3. Neutral Wrist Position – Gripping P-bars puts less stress on your wrists, so you can get more training in before your joints begin to fatigue.

These simple advantages allow more rapid strength increase without overstressing joints as well as more efficient skill acquisition while your strength catches up.

Parallettes are also dirt-cheap to make, or you can order a pair hand-built to our specifications.

How GMB Programs Work

Our coaches have worked with thousands of recreational and pro athletes in a variety of sports, and our clients span all ages and backgrounds, so we’re able to build programs that are accessible and adjustable to you.

A Program that Grows with You

Unlike some programs that give you a single workout to repeat forever, GMB recognizes that you’ll require different strategies as your strength and skills develop. That’s why Parallettes One includes four program phases, each building on the previous one to keep you making consistent progress.

1. Strength Development

Strength is the foundation of increasing your movement capabilities, so P1 begins by building your strength in the basic movements everything else is built on.

3. Flow Acquisition

Once you’ve developed the basic level of body control to execute each skill, we begin building combinations that offer even greater challenge and stimulation.

2. Skill Development

As you continue building strength, Phase 2 introduces more skill focus and complex movements that will ingrain new motor patterns, developing balance and agility.

4. Flow “Mastery”

After several weeks of strength and skill practice, you’ll work to smooth out the transitions and cut down the rest time for more efficient applied movements.


Great Programming Gets Great Results

Here’s what a few of our clients have achieved with Parallettes One:

So I’ve been doing calisthenics for a while now (Al Kavadlo’s and Steve Kamb’s programs mainly) but after I got P1 a couple of weeks ago I knew I found something awesome again. I’ve been following GMB for at least 4-5 months now and I’ve learned a LOT from you guys but never really wanted to go “full gymnast.” Especially since the first phase of P1 seemed pretty easy: kneeling push ups, plank holds for 5 secs etc. That’s way too easy, right? Wrong.

It was surprisingly humbling to complete my first p-bar workout. So I decided to put aside my intense calisthenics routine and focused solely on P1. I never thought I’ll have to start something again from the very basics but I love it!

Gergely Peter
Gergely Peter, Hungary

I’ve currently tried the Parallettes One program and it has helped me in a few ways.

For one, I’ve noticed great gains in my strength in pushing exercises. Ive also noticed that my core strength has increased a lot since the beginning. It helped me to gain skills that I’ve never done before as well, such as the swing to tuck. I really struggled with it in the beginning but now I feel comfortable. I think that overall though, what it really helped with the most was to help me to understand how my body moves in space and that this carries over to each different skill so I can improve more quickly.

Alexandra Tijerina
Alexandra Tijerina, Washington

There’s nothing quite like starting a program unable to perform a movement, only to find ownership of that movement (and quite a few others) just weeks later. You can’t say that about many programs, as many have you starting and ending the program with the same movements, only increasing reps or sets, decreasing rest or a combo of both.

P1 has dramatically increased my strength.

John Belkewitch
John Belkewitch, Day 1 Fitness Solutions

High-quality video and on-screen coaching cues make P1’s tutorials the best in the business


We’ve provided a full 24 weeks worth of training charts with just the right mix of specificity and adaptability

About the Materials – Here’s what you get with your downloads:

We know that providing great information isn’t enough on it’s own. After all, the internet is loaded with info, but here you are looking for something more organized and easier to use.

The videos and instruction manuals you’ll download in P1 are arranged to make the program and exercises as clear as possible.

  • All videos are filmed in HD quality and compressed to a reasonable download size without losing detail.
  • PDF manuals look beautiful and are easy to read. All the required theory is explained in plain language you can easily understand.
  • We’ve completely spelled out twelve weeks of sample workouts with charts that allow you to choose the appropriate set/rep ranges for your level.


No other program displays this much attention to detail in terms of either production quality or learning experience. We’ve refined our approach based on feedback from thousands of clients and updated the program to reflect the best methods.

P1 is not only a great program – it’s a quality resource you’ll love learning from.

Parallettes One Has All You Need For:

Formidable upper-body strength and stability…

Inverted balance and comfort in unusual positions…

True core strength and control for any athletic activity…

Conscious control of each and every muscle in your body…

Parallettes L-Sit

Start Building the Essential Strength Foundation for Advanced Pressing and Inverted Balancing Skills

Choose from the options below:

Parallettes One
Immediate Download
  • 12 Weeks of Workouts
  • Essential Strength Foundation
  • Pressing & Inverted Skills

Get Strong!

Parallettes Two
Advanced P-bar Training
  • Pick Up Where P1 Finishes
  • Develop Hand Balance Skills
  • Planche Strength & Conditioning

See P2 Details

Frequently Asked Questions

We’ve also taken the liberty of including answers, because the questions aren’t very enlightening on their own 😉

What equipment is required?

All you need is a set of sturdy parallettes. We’ll show you how to make your own, but you can easily buy them online too.

Am I too old? Too fat? Too inexperienced?

If you’re healthy enough to workout, you can do P1. We have clients in their 90s, and P1 is accessible for beginners. You simply need to have realistic expectations and plan to take extra time at each phase of the program.

Will I build muscle on P1?

Yes. Your chest, arms, and shoulders will love P1, and there’s very little that builds stronger abs than the L-sit.

How long do the P1 workouts and program take?

We designed P1 to require three 45-minute sessions a week for 3 months. Of course, that’s adjustable and you may need more time, especially while you’re still learning the movements.

Is P1 a good program for women?

Oh hell yes! P1 will strengthen your core and glutes, improve your posture, and increase definition in your arms, back, and shoulders.

Can I combine P1 with other training programs?

Sure. You’re a grown-up. But you’ll need to prioritize something, and you’ll make better progress on P1 if you prioritize P1. If you want to continue other workouts, we address those adjustments in the program manual.

What moves will I learn?

The video at the top of this page gives a good idea: L-sits, inverted presses and stands, push-up variations, dips, and more.

Won’t all that pressing cause muscle imbalances?

P1 isn’t “balanced,” which is fine, since it’s designed for cycling after three months. If you’re concerned about balance, we’ll show you how to add pull-ups to your routine.

Still have questions? Just let us know, and we’ll get you hooked up.

I have been meaning to do this for a while now, but I wanted to take a minute to write in and let you know what a wonderful experience I am having on the P1 program. I began my interest in bodyweight strength as a yogi specializing in hand-balancing poses. After some failed attempts at handstand last year, I wound up with wrist injuries and ended up in physical therapy to treat shoulder dyskinesia (I had been doing all my hand-balancing from my chest muscles – oops!). After three months of PT, I started the parallettes program in the hopes that it would help me rebuild strength in the right parts of my body and help me return to pressing and bodyweight strength, using my newfound lats and deep shoulder muscles.

I have been amazed by how much progress the parallettes have brought me, and how quickly. I am progressing faster than I could have imagined, my wrists and shoulders are free from pain, and my yoga practice has improved enormously. I am especially delighted with how easy the paralettes make it to create external rotation in the shoulders in pressing movements – that’s so important for all yoga balances and I find the parallettes make it much easier to create that motion, and thus easier to bring it with me onto the mat when I do poses like headstand prep or forearm balance prep/ Dolphin.

I am going into formal yoga teacher training in October (so excited!) and I definitely plan on recommending parallettes for my students who struggle with external rotation or who have had wrist injuries but are otherwise strong in practice. I also think it offers great “baby steps” toward balancing and proprioceptive awareness that a traditional Vinyasa practice sometimes does not, so it’s a great way to build strength and awareness for harder yoga poses.

Thanks again for making such a great program. It is easy to use and understand and I just couldn’t be more pleased with how my body is responding. I am having a wonderful time doing parallettes!

Allison Olivia Choat
Allison Olivia Choat, Massachusetts

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