Classic Bodyweight Exercises and Variations
Perfect for Beginner to Intermediate Level
Practical, Whole-Body Strength
Move with Confidence and Resist Injury
Over eight weeks of 3-6 short training sessions per week, you’ll build the kind of strength that carries over into demanding physical skills and dynamic sports. All you need is a pull-up bar and a bit of floor.
Or pay via 3 payments of $33
…or click here to see bundle options
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 can get into bridge position now, and 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.
Many bodyweight programs are based on static holds and high-rep endurance – both useful, but not always the best way to get better at moving.
Integral Strength throws a lot of the usual assumptions about both strength training and bodyweight training out the window and reimagines how to use bodyweight exercises to create strength for performing activities requiring a high degree of physical skill and movement.
What we’ve learned from years of walking the line between strength and skill is that you don’t have to choose.
Of course, picking the right exercises is only part of the process; we wracked our brains for the most efficient and effective protocols to strike a balance between stability and movement with enough endurance and work capacity to allow you to pursue your goals.
Week 1 and 2 are all about familiarizing yourself with the exercises and gradually finding the exercise variation that is appropriate for you at this particular moment.
In Week 3 and 4 you will alternate between Strength and Power and Strength Endurance. These different routines will allow you to work on distinct aspects of your strength and build them up together during this phase to establish a new baseline.
This next two week phase of Integral Strength provides an increase in your volume of work, taking advantage of the increased capacity you’ve built.
You will continue to use the same workouts however your intent is on improving Quality and Ease and/or moving to more challenging exercise variations.
After completing the 8-week cycle, you can choose to move on to a different kind of training for a few weeks, or repeat Integral Strength and continue to deepen your mastery of these fundamental strength skills.
Knowing how to coach an athlete is great, but one thing we take pride in at GMB is quality teaching. In addition to coaching thousands of athletes in person, we have the technical skills to deliver that experience online.
Crystal clear video and detailed text describe every exercise
Regressions and variations let you find your own level
Every day and week is planned in detail with extensive explanations and FAQs
Works on any desktop or mobile internet device
All tutorials are downloadable
Printable charts detail each day’s training plan
Our coaches and support team are always just a click away
Everything is clearly organized so you’ll know exactly what to do each day. You shouldn’t have to spend your time searching forums and old blog posts to figure out how to use your program, so we’ve included everything you need to make Integral Strength easy to follow.
We’re not trying to impress you with how clever we are here. You’ve seen all of these exercises before. What’s new is having a system that ties them all together for efficient results without getting stuck.
Powerful legs with knees and ankles that can stand up to the stress of dynamic sports
Solid core/trunk strength for total stability in any task
Strong and healthy shoulders, arms, and hands for any pulling or pressing skill
Expand your range of motion while getting strong throughout that range
Improve your endurance for any physical activity
Finally get skills like the chin-up, shrimp squat, and bridge
Prepare your body for more advanced movement skills like muscle-ups and bent-arm stands
My wife and I have completed our first week of Integral Strength. I just wanted to say thank you for putting this together. We are both loving it. I feel it's the best programme I've come across and have been recommending it already to my students. It is truly excellent on so many levels: Your coaching, the exercises, the demonstrators, the online platform... Great work!
I love Integral Strength! 🙂 I've tried many programs, but the time-based and quality-focused training has really made a difference, I'm not sure I've ever felt this strong before! (Upper body strength has never been my best feature).
The fact that there are progressions from the really simple to the hardest level allow me to scale the training a lot, depending on the energy levels of certain days, and that's just awesome, because no matter how much I feel like not training some days, it's still possible to do a proper workout and scale it down, and also go for the full challenge on better days.
So, thanks a lot for all the things you guys and girls do and keep up the good work! 🙂
Ross, Topi, Laura, Ammar, Gayle, and many others have stopped relying on outdated protocols and dead-end progressions.
Now it’s your turn to become strong, capable, and resilient.
We’ve integrated and refined all the best movements and methods into a straightforward program you can use again and again to get stronger anytime, anywhere – all for about the same price as a decent pair of running shoes.
Or pay via 3 payments of $33
…or click here to see bundle options
Even if you can’t start immediately, or if you need to take things slow, that’s just fine. You can start when you want, take as long as you want, and repeat the program as many times as you want. Your membership includes all future updates.
Give Integral Strength an honest try. The fact is, if you do the work, you’ll get results.
After the first four weeks, if you’re not measurably, noticeably stronger, we don’t want your money. Send us an email, and we’ll give you a full refund that you can put towards a gym membership or a weight set. You can see all the details here.
I have become stronger, yes, more creative as well. I feel Integral Strength can help me to achieve MY BIG DREAM: do a free handstand starting from the ground. I have a very irregular life as a musician and of course I do not move like I'm 30 anymore. But this 60-year-old child has still time.
I've completed Integral Strength, and I'm most excited about seeing my training reflected in better stamina during my aerial work. I train for FUN, in all its various forms! I really enjoy aerial arts and dance, so building my strength and flexibility for those things is a primary focus for me.
I'm a fairly new mom (kiddo is almost 2 years old), and there are times when I can't fit in an entire workout. I just try to do what I can and not give myself a hard time about it.
I just really like GMB's approach overall - the programs are well thought out, and the videos are very helpful. Plus, every person from GMB I've ever interacted with, either through email, Facebook, or in real life, has been a pleasure to talk to!
We’ve also taken the liberty of including the answers here, since the questions aren’t very enlightening on their own 😉
Brilliant Support
If you ever get stuck or need help, you can easily send a message and get expert support from one of our coaches. We’re here to help.
You’ll need something to do pull-ups on (bar, doorway, tree branch, etc.), a jump rope, and a bench or chair.
You’ll also need a computer or mobile device that can connect to the internet with enough bandwidth to stream video.
You might also like to wear some shorts or something.
We’ve made lower-resolution versions of the exercise tutorials available as a single .zip file you can download and access in your gym or while traveling if you don’t have internet access.
There are also PDF charts you can print out with the exact details of every training session.
For the first couple of weeks, you’ll want to set aside more time to review the materials and practice the movements, but each training session should take less than 45 minutes (at the longest) to complete.
The recommended number of weekly sessions ramps up from three at the outset to four and eventually six by the end of the cycle. If you aren’t able to commit to that many training sessions, you can simply do the listed sessions in order, taking more time between training and extending the overall duration of the program. It’ll still work out great.
Probably nothing you haven’t seen before.
There’s jumping, squatting, pressing, pulling, bridging, and a couple of holds. All together, there’s just ten classic, proven exercises with progressive variations from beginner to advanced, and you can see most of them in the video near the top of the page.
Most importantly, we’ll show you how to do each one correctly and tie them together with the best programming to translate your strength gains to the real world.
Nope, maybe, and no.
This program is designed to build strength for performing movement skills. Your muscles will probably grow as they get stronger, but the protocols here are not optimized for hypertrophy, and we didn’t choose exercises based on aesthetics.
If you’re eating quality foods and restricting calories, you may lose weight, or you may not. That’s a whole complicated can of worms, but the most important thing to understand is that your diet plays a much bigger role than your workout. However, this program certainly won’t hurt if you’ve got your nutrition in order.
Check out our full FAQ area for more answers or to get in touch with our coaches: get answers here
Because of my prior experience with bodyweight training (doing Reddit routines and weightlifting), I thought the beginning of IS was a little slow. I will admit that now that I'm at the end of the program, I totally understand the method to your madness and I'm glad it was designed that way. I have been SO focused on reps and sets and whatnot, without giving much consideration to how I felt performing exercises. I was mindful of form, but form does suffer in order to crank out x number of reps. It was a bit of a wake-up call.
I can honestly say I have made quite a few gains with this program. Firstly, my pull-ups have improved. I have stalled on pull-up progress for quite some time. The amount of work I am able to do now is slightly better, but the quality and ease of the exercise has improved dramatically. My shoulders have gotten MUCH stronger.
Same with core strength. I dabble in yoga and was able to do some challenging arm balancing poses with ease, when previously I was unable to get anywhere close. Also, my handstand has improved! I haven't been practicing since I started IS, but attempted one the other day. I was much more stable, confident, and had way more control than ever before. Hip strength and stability is better. This has been a limiting factor in my barbell squats and I have neglected to really put time and effort into fixing this. I'm excited to see the carryover in a couple of weeks!
The instructional videos were very well done. Was detailed, yet succinct and the demos were easy to follow. In summary, this is a great program. As I've said, I have experience in working out and found a lot of value in doing IS.
Get a discounted rate when you bundle Integral Strength with our most popular programs:(Click here to learn more about the individual programs)
Gain Solid, Useful Muscle
Resist Injury
Build Physical Confidence
Move Better in Any Activity