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Here's Exactly How GMB Training Works

GMB Training will help you move and feel better, all from the comfort of your living room floor.

It’s a bold claim, but our method of training unlocks your ability to move how you want, when you want, and without pain or restriction.

All you need is about 30 minutes (on average) to work out 3-4 days per week and next to no equipment (outside of one program where you learn how to do pull-ups).

GMB was founded by 3 lifelong martial artists who are also a former gymnast, physical therapist, and school teacher. Between the 3 of them, they’ve used their decades of experience to create a unified method of movement that works for anyone who wants to get started.

💡 Instead of Vague “Fitness” Standards, Get Better at What Matters to You

A ton of marketing has gone into making you believe there’s an objective standard for “fitness” but there isn’t.

Having a set of 6-pack abs, being a muscle-bound meathead, or running around in lycra isn’t the epitome of being in shape.

Being fit to us is doing stuff you actually want to do.

It’s how your body moves and feels, based on the activities that matter most to you. Those could be running, jumping, lifting weights, walking around on your hands, or being more agile for your favorite sport.

Having the confidence and skills to move how you want, when you want is what we call “Physical Autonomy” and it’s the foundation for why we exist.

Embracing Your Own Physical Autonomy

Be able to do what you want with your body when you want to do it.

athlete performing a handstand outdoors against bouldersThink about what it’d be like waking up without worrying about nagging pains or movement limitations.

Physical autonomy comes from having the skills you need to be fully prepared for any activities that come your way, even the surprises.
 
Every movement you do requires a balance of:

  • strength
  • flexibility
  • control (how you move your body in space)

And improving those simultaneously is what makes you better at everything you want to do.

How much better would life be if you had the ability to move how you wanted?

🔑 The Key To Moving How You Want

All of our programs follow the GMB Method.

It’s broken down into 5 steps:

  • Identify the goals you actually care about.
  • Assess your current abilities in light of those goals.
  • Address whatever’s holding you back using the most efficient approach.
  • Apply your new abilities to daily life, higher level training goals, or really, whatever you want.
  • Then repeat this process as your skills improve and your goals change over time!

When you take this kind of approach to movement, you can systematically break down any goal you want to achieve and have a well laid-out plan to get there.

Here’s a quick example of how you might apply our method.

Climbing A 🌋

Let’s say you’ve always wanted to climb the highest volcano (1. identify), but you’ve only been hiking little volcanos for the past 4 years (2. assess).

In the past 4 years, you’ve discovered you’re not so great with heat exposure, so you find a gradual volcano hiking program and never turn on your air conditioning anymore to acclimate your body to the high temps over time (3. address).

You finally hike the volcano successfully and as a result, find you can attend lots of hot yoga classes (4. Apply).

🚨 But after all of this, you realize you have trouble regulating your body temperature so you should probably go to the hospital. 😂

Here’s what happens when people follow the GMB Method:

Living Proof Our Training Works 🤗

V
Case Study - "I'm the Most Robust Physically I've Ever Been"

My first program was actually Vitamin. I had no idea just how much my vocabulary of movements would expand over 28 days. It had me pulling off moves I never imagined doing!

It makes me feel almost superhuman to be able to do these things at my age and not say that the best years are behind me. I suppose at this point in time, being able to still achieve new skills, to learn new things, it's very revitalizing for me.

In fact, I feel that now, as I'm approaching 40, I'm the most robust physically I've ever been.

E
Case Study: "You'll never go back."

Of all the mobility that’s required for this program, the thing that was most challenging for me at first is getting into a comfortable deep squat. I've improved dramatically since then, without even really trying. That's part of the beauty of going in and out of a deep squat dynamically, which is what the Monkey and Frogger force you to do. It just naturally opens up those hips.

And then to sit at the bottom in a deep squat and realize that your chest is fully up and down and you’re not hunched around over your knees, it was pretty amazing.

You will feel stronger. You will improve your mobility. It feels so good that it doesn’t feel like you’re sacrificing anything to make time for training. And if you’re anything like me, you’ll never go back.

Sandi York
Sandi York
Buffalo, NY, United States
IS
I was never able to do this before

I've lifted weights consistently for over 25 years. When I started Integral Strength, I was skeptical that I could develop the strength and flexibility required. Any flexibility I once had was gone, due to sitting at a desk well over 40 hours a week and driving. I also wasn't the best about stretching after lifting. At least, not consistently. My flexibility has greatly improved, so much so that I am close to getting my L-sit. I also achieved my first unassisted chin-up from a dead hang. In all those years of weight training, I was never able to do chins without the assist of jumping from the ground.

Cato Grace
Cato Grace
GMB Client
More Strength and Flexibility for Jiu Jitsu

I regularly train jiu jitsu and so I was doing a lot of that when I went thru Mobius. A number of the movements in mobius were similar or complemented jiu jitsu. It also specifically helped with my strength and flexibility, both of which are important in BJJ. I love the balance of strength, flexibility and movement in GMB programs.

I can see doing Mobius again and quite possibly on a regular basis (once or twice a year or something like that).

 See more GMB client results and case studies

 

Now for the million dollar question…

“Can I Do This?” 🤔

First of all, as long as you’re relatively healthy and have no serious injuries, yes. You can use our training programs.

Our programs are designed to help you move better, have fewer aches and pains, and be able to do everyday things with greater ease. Our clients range from teenagers to senior citizens.

→ “How strong do I need to be?”

In general, you don’t have to be overly strong to start, but you should be able to:

  • Stand up from a chair easily
  • Get down on the floor with all fours and get back up
  • Support your weight on both feet comfortably

In short, as long as you don’t have lots of pain or restriction keeping you you from moving without discomfort, you’re good to go.

→ “Do I need any equipment? How much space do I need?”

For most all programs, you only need your body and some floor space. Though, for our Integral Strength program, you’ll need something you can do pull-ups on (like a tree branch or doorway pull-up bar).

You can even get by using a small space in your living room, or even your hallway. Here’s an illustration of how you can make the best use of the area you have:

Most everyone has enough space at home. You might need to move your table or couch around, but that can be part of your workout!

Lots of our clients work out in their garage or backyard, too.

→ “What if I’m not in shape?”

If you’re overweight, or have very little experience exercising, you can still do our programs.

But you might have some limitations and be unable to get into certain positions or do specific movements at first. For example, if you’re unable to squat comfortably, you can do it with assistance.

If you’re brand new to bodyweight training, you might want to get started with Mobility because it will help you get your body flexible and agile enough to push yourself later with more advanced bodyweight movements.

 

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A post shared by Jarlo Ilano (@jarloilano)

Because we’ve worked with clients of all experience levels, we’ve included simplified versions of movements that you can use until you get stronger and in better shape.

→ “What’s the time ⏰ commitment?”

Each individual training session is anywhere from 15 to 60 minutes depending on the program. And you can choose how long you want your session to be. For example, you can choose a 15, 30, or 45 minute session, depending on how much time you have.

You can train daily or just once per week. But most of our clients tend to work out 3-4 days per week and that’s where most of the magic happens.

What It Looks Like To Use Our Programs

Getting started is easy as cake 🍰 because we’ve spent thousands of hours perfecting this process. When you log in to start your session, it’s probably unlike anything you’ve experienced with any online fitness program before.

Introducing Praxis 👇

All of our programs are done using our online web app called Praxis that you can access from any device that is connected to the internet. There is no Zoom call to show up for and there are no follow-along live workouts.

Since Praxis a web app, there is no downloading it directly to your phone. You’ll be given a link to log in from your browser and that’s where all the programs live.

📱It’s Easy To Use On Any Device

We found out that more than 60% of our clients use their phones to access their programs.

Because of this, we built every feature and interface to make it function well on a mobile screen.

However, if you want to think of it like a traditional app that you can access at any time, you would simply save it as a shortcut to your home screen.

Here are the instructions for iPhone and Android.

 
And if you like to use your tablet or computer, you’re going to love how easy it is to access the demonstration videos and your training activity.

📈 Tracking Progress And Session Logging

We preach consistency with your training all the time. It’s why we call training a movement ‘practice’ after all. But we know that inputting your sessions into a spreadsheet, physical logbook, or forum post can be cumbersome.

And when something feels like a chore, it gets treated like one…

So we completely removed all of the friction.

All you have to do is log in, select your program, determine how long you want your session to be (15, 30, 45 minutes), and then press play.

🏁 Your First Session In Action

When you first open the app, you can immediately get to work.

Here’s a quick walkthrough of what to expect once you’ve logged in:

Given that your schedule and lifestyle is different than someone else, you can customize your workouts to your own needs and goals.

As you get started, you’ll pick how many days per week you want to train as well as which days you want to do your sessions on.

And as you get more into the practice, you’ll begin implementing the GMB Method automatically.

You’ll get your assessment done in the first session.

Then you get to practice the movements and we walk you through how to do them properly on a beautiful, easy-to-use video player without any distractions.

You can turn the sound on or off and use closed captions if you need them.

And at the end of every session, we encourage you to take inventory of your progress. We call this segment Ponder because we want you to take a few minutes to jot down some notes. How did you do? What was hard? What was easy? How are you doing compared to last session?

This is where you’ll begin to really understand how you’re doing. And the more you practice, the better you’ll get.

How To Get Started

If you are new to bodyweight training and you want to establish a firm foundation in the basics, most people begin with Elements:

Elements

Elements

Your Foundation for Physical Autonomy

If you’re a beginner or just getting back in the swing of things, start with Elements to build a strong, agile foundation:

Beginners: Start with Elements

Elements is also part of our program bundles.

 

“Never in my life have I seen such vast improvement in health and fitness as I have working on your Elements program.”  –Justin Hepler, GMB Client

All of our programs are online and designed to be done at your convenience. We prefer you do a little something every day, but in general, the majority of our 64,278 clients get the best results from dedicated training 3-4 days per week.

OUR PROGRAMS:

If you’ve done Elements, or already have some training experience, be it weights, martial arts, or sports, you’ll want to check out our other popular programs:

Integral Strength

Integral Strength

Build Practical Strength with Bodyweight Exercises

GMB Mobility

GMB Mobility

Free Up Your Body to Move Easier and Perform Better

Vitamin

Vitamin

Build Motor Control and Movement Efficiency

Mobius

Mobius

Agility and Coordination for Athletic Movement

Eating Skills

Eating Skills

Proven Strategies to Master Your Nutrition

Alpha Posse

Alpha Posse

Coaching & Community for Serious Ass-Kicking

 

🤔 Frequently Asked Questions

Here are the most common questions we get, but if there’s something we missed, 📩 reach out to us.

Why can't I just watch YouTube tutorials?

You can! But our programs are full of detailed instruction that go way beyond even our most advanced and in-depth tutorials. We built our programs so you have the least amount of friction possible to getting started and most importantly, completing your session and coming back for more.

Is this follow along?

It’s not, but every movement has a demonstration + an explanation so you know exactly how to do the movement, what to pay attention to, and how to modify it to fit your personal needs.

Who the hell are you guys?

Hi 👋🏻

Andy Fossett, Ryan, Hurst, and Jarlo Ilano

We are Andy, Ryan, and Jarlo, and you can read more about us here.

What if I'm injured?

Well, it depends on what’s going on, but many people have used our programs to regain mobility and strength following an injury. You can read more about what we recommend if you’re injured here. Or you can reach out to us and we’ll be able to help.

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