32,658 people from over 102 countries have used our programs, and a good many of them have been kind enough to write in and share their success stories.
Many using our programs to help them overcome unique challenges on the road to building strength and skill their friends and families have come to envy.
And if they can do it, you can too.
After having kids, Brad and his wife had a hard time finding time to go climbing as often as they used to. They used Rings One to stay fit and maintain his strength for climbing, from the comfort of his own home.
Unlike many his age, David gave up training for “aesthetics” and went back to the basics to build his body’s foundation. He improved ease of movement and body control that carries over into “absolutely everything”.
After years of hard training, Amy wanted to rebuild her “kind of broken” body so she could be there for her family. She achieved a double arm lever and handstand – skills she thought impossible for herself in a 14-week program.
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Recommended by the Pro’s
Professional, personal, and funny—these guys know their stuff and really make you feel confident that you can learn some pretty epic moves.
–Steve Kamb, NerdFitness.com
The GMB Fitness team has always impressed me with their practical, systematic approach to exercise.
–Al Kavadlo, Bodyweight Strength Expert
Elements
Strength, Flexibility, and Control are the 3 elements of physical autonomy, and Elements gives you a solid foundation in all of them with simple locomotive movement patterns you can do anywhere.
7 Weeks of Daily Programming
Balanced Training
Suitable for Beginners
Clear Instruction
No Equipment
We designed this program to be the perfect introduction to GMB.
USA
I’ve been following GMB for a couple of years now, and I’ve always enjoyed reading the articles. I’ve recently retired from the military, and now that I’m in complete control of my fitness I’ve started Elements. I’m in my second week of training, and I’m surprised both by things I can and cannot do. The biggest shock to me was how poor my posture had become. In almost every sitting and standing position I had a bad slouch causing my shoulders to roll forward, my chest to hollow out, and my hips to roll forward, causing both my stomach and butt to stick out. I’m 40 years old now, and can only imagine what this posture coupled with 30 more years of gravity would result in! Just a few days of Elements has me constantly correcting my posture all day long, specifically in my shoulders, chest, and core. It’s a struggle now, but it feels great to be standing or sitting tall, knowing that the changes I’m making will reap huge rewards as I get older.
Due to shoulder and wrist injuries from a car accident in 1997 (yes a long time ago), and gaining weight since then, I have had either too much pain, or not enough strength in my shoulders and wrists to sustain my body weight in exercises as fundamental as push-ups and planks. The lack of being physical has also gone hand-in-hand with a poor diet. Using Elements over the last several months, which has motivated me to have a more careful diet, I am close to having lost 40 pounds, reaching my doctor’s recommended weight.
Last week, for the first time in my life, I was able to hold myself in this yoga pose—achieving the strength, balance, and confidence I have really wanted for a long time and failed to achieve. I value and have used other trainings (e.g. P90X, parkour) but with GMB Elements I have been able to re-train my mind and body to work thoughtfully and consistently at getting closer to my ideal weight, strength, and flexibility.
Last week, for the first time in my life, I was able to hold myself in this yoga pose—achieving the strength, balance, and confidence I have really wanted for a long time and failed to achieve. I value and have used other trainings (e.g. P90X, parkour) but with GMB Elements I have been able to re-train my mind and body to work thoughtfully and consistently at getting closer to my ideal weight, strength, and flexibility.
The incorporation of GMB’s Elements program into my training has facilitated a marked improvement in my mobility, range of movement and strength through such ranges. Mastering the movement of the body is paramount to Martial Arts and GMB has assisted with my continual progression.
Incorporating these moves into my training has also improved my strength and muscular endurance, which assists in preventing injury for continued training efficiency.
Incorporating these moves into my training has also improved my strength and muscular endurance, which assists in preventing injury for continued training efficiency.
AUSTRALIA
Since utilising these movements, I have noticed greater range of motion and flexibility in other movements and activities I perform inside and outside of the gym. These 3 moves and their endless variations add an element of fun to training.
When I first started it was challenging, but by continually working these movements, I have improved my hamstring flexibility and control.
When I first started it was challenging, but by continually working these movements, I have improved my hamstring flexibility and control.
CALIFORNIA, USA
Just wanted to tell you that I’ve had an awesome time during the 7-week Elements Program! I’m on my last week and my body feels more alive, and stronger than ever!
INDIA
I must say that your programs are really amazing! I never thought that simple moves like Bear, Frogger, and Monkey would be so essential and helpful in so many ways! For example, I have been struggling to get deep squats, now I can squat deep fairly well.
You guys have totally changed my way of thinking about fitness!
You guys have totally changed my way of thinking about fitness!
CALIFORNIA, USA
I’ve really learned a lot about my own body going through Elements. I’ve been doing those exercises on a daily basis for at least a month and have seen my nagging wrist issues vanish! I can do stuff like push ups and high frogger without pain.
Thanks again for everything!
Thanks again for everything!
Build Physical Autonomy
With Elements, you’ll build strength, flexibility, and body control through locomotive exercises and targeted mobility work, in just 7 weeks.
Vitamin
Vitamin is the only program devoted to building your movement quality with dedicated daily work on a variety of motor challenges and specially selected movement skills.
4 Weeks of Daily Practice
Build Body Control
Carefully Selected Skills
Adaptable to Any Level
No Equipment Needed
We designed Vitamin to address the obstacles to developing better movement ability.
QUEBEC, CANADA
The Vitamin course helped me in a number of ways. First, I now move better, with more control and precision. Second, the course helped me with my mobility and last but not least, I now learn new moves a lot faster. Before the course, many moves seemed too complicated to do at my ability level, but now I can see how I would be able to do them instead of just saying, “I can’t do that yet.”
Before the course I was training when it was time to workout. I must say that I really enjoyed the course, and that I still enjoy it by practicing every day.
Before the course I was training when it was time to workout. I must say that I really enjoyed the course, and that I still enjoy it by practicing every day.
The GMB Vitamin course helped me to find the pleasure of the movement. The playful exercises helped me to find the way back to my childhood. Last Summer I did some exercises outside together with my children. It was real fun! At the age of 50, there are a lot of movements we don’t risk to do anymore. Vitamin showed me it is still possible to do these things.
SWEDEN
The most important thing I’ve learned from Vitamin is that I’m not a hopeless case. It IS possible to learn to do new things and skills even if you are almost 50 years old and have never been involved in gymnastics before. Now I can see the fun in the flow.
FINLAND
First of all, I’d like to commend Ryan’s teaching skills – the instruction was very clear and understandable, even for a non-English native like me.
Really, the best thing about the Vitamin course, and what makes it different than any other training program I’ve tried, is its incredible accessibility and flexibility. All you really need is 15 minutes of internet access a day.
Really, the best thing about the Vitamin course, and what makes it different than any other training program I’ve tried, is its incredible accessibility and flexibility. All you really need is 15 minutes of internet access a day.
SWEDEN
The Vitamin course helped me realize that it’s easy to move in “irregular” ways at any time during the day. Also it brought in a lot of fun in my training and it taught me that I actually can exercise every day.
AUSTRALIA
The Vitamin course really helped me to make movement practice part of my everyday dealings. Anytime now that I have a little space and time I practice movement of some kind. It’s just now a part of who I am.
QUEBEC
Vitamin was a great opportunity to learn new movements and revisit familiar ones, mix and match them together, have a first real dip into movement flow, and overall learn to move better.
Explore What Your Body Can Do
Vitamin devotes 4 weeks of daily practice to mindfully exploring a wide variety of movement patterns for greater motor control and agility.
Focused Flexibility
Most stretching programs give you a generic routine to follow, or worse yet, insist that you need specialized equipment. FF works with your body to improve range of motion quickly and easily.
Increase Your Flexibility & Mobility Fast
Reduce Pain and Tightness at Work
Finally Achieve Full Splits & Bridges
Proven Method & Protocol
Targeted to Your Specific Needs
There is no more complete or easier-to-use flexibility system available.
QUEBEC, CANADA
Focused Flexibility changed the way I stretched. Previously I was either doing dynamic stretches and static/PNF stretches separately. Now in my static/PNF stretching I always use the pattern of dynamic stretching followed by PNF as described in FF. I think that it reduces injury because the movements make me stronger near the current limits of my flexibility. The increased strength is difficult to measure but my kicking (tae kwon do) is much improved. The pancake stretch described in the program is one that I do nearly every day now.
SOUTH CAROLINA, USA
I was a stiff old cabinet maker who never much thought about flexibility until I found FF, which gives me a very easy-to-follow, nuts-and-bolts approach, and a process for building the necessary skills one step at a time. Without the remedial-to-advanced process that GMB teaches I would have just had to move on.
TEXAS, USA
Chronically tight hip flexors (sagittal flexion) and weak lateral movers were causing extreme lower back discomfort after running, jumps, and heavy squatting. Focused Flexibility let me take a targeted approach, which proved more effective than the “stretch this” instructions I got from a massage therapist.
And I have to say, you guys do an unbelievable job with follow-up, answering questions with genuinely helpful responses. Thanks a lot for your help.
And I have to say, you guys do an unbelievable job with follow-up, answering questions with genuinely helpful responses. Thanks a lot for your help.
USA
GMB training is a more flexible alternative to the millions of CrossFit boxes popping up everywhere which charge £150 per month!
The Focused Flexibility program has actually allowed me to focus on the long neglected area of my own flexibility, and I’m now able to sleep for 8 hours without waking up in severe pain throughout the night.
The Focused Flexibility program has actually allowed me to focus on the long neglected area of my own flexibility, and I’m now able to sleep for 8 hours without waking up in severe pain throughout the night.
USA
So far, the FF program has helped me improve my flexibility as well as demonstrate to those that I work with (in sports medicine) some different thoughts on positions and holding positions. I’ve noticed a difference, and those that have tried it say that they have as well.
FF helped me work into a full squat, something I’ve never been able to do, in about a month of training. The GMB programs have been the easiest for me to follow and adhere to. I also feel like I pay more attention to my body when working with GMB programs.
Get Flexible Fast
Focused Flexibility is based on assessing your specific restrictions to easy movement and working on them consistently with the best protocols available.
Integral Strength
Eight weeks of clear, progressive work on classic, proven bodyweight exercises that develop all-around strength for moving your body better in any physical activity.
8 Weeks of Programming
Intuitive Course Format
Minimal Equipment and Time Required
Clear Instruction
Smart Progression
Integral Strength will make you stronger for any activity, guaranteed.
FRANCE
Integral Strength was unlike any of the dozens of programs I had tried in order to get strong, especially in my upper body. Instead of counting sets and reps, I focused on how the movements felt. The workouts flew by, and I was learning about myself – my strengths and weaknesses – from being mindful. I am stronger now than I was when I was rowing in college, but the best thing about the Integral Strength program is that it teaches simple, effective, and really cool movements that can be done anytime, anywhere, and for a lifetime.
BAHRAIN
Integral Strength is a well designed program. It has a combination of strength and mobility and stretches, and it improved my core a lot, which helped me to be more stable. The program helped me [overcome the cycle of injury I was in] by preparing my body gradually (the joints, tendons, and ligaments, along with the nervous system and muscles) through strength, flexibility and motor control, and a gradual progression of difficulty and volume.
I’m a 47-year-old retired military leader and a competitive powerlifter, with a host of service connected injuries. Integral Strength has already reduced a number of the aches and pains that are typical among Master Class lifters and many people my age. I chose Integral Strength as a counterpart to my Powerlifting and Hardstyle Kettlebell training, and I’ve been enjoying the process of redefining and earning progressions, and experiencing the common principles between unloaded and loaded human movements.
I’ve been able to share some of what I’ve already learned with my strength training clients and the response across the board has been highly positive. I had a good feeling going into things and your program exceeded my already positive expectations. I
look forward to developing new ways of expressing strength and movement skill. The training has been an absolute joy.
I’ve been able to share some of what I’ve already learned with my strength training clients and the response across the board has been highly positive. I had a good feeling going into things and your program exceeded my already positive expectations. I
look forward to developing new ways of expressing strength and movement skill. The training has been an absolute joy.
I started week 5 today, and can give you a contrast of my initial and midway assessments for some of the movements:
Broad Jump: I was able to work up to a 25% length increase!
Shrimp Squat: I went from not being able to go down much and not being able to go up at all, to having a few cm’s of increased range of motion.
Chin-Ups: I went from the pulling prep to being able to work on the full chin-up.
L-Sit: I went from not being able to perform it, to being able to hold it with proper form for 3 secs!
So, overall, I’m pretty happy with how it’s going!
Broad Jump: I was able to work up to a 25% length increase!
Shrimp Squat: I went from not being able to go down much and not being able to go up at all, to having a few cm’s of increased range of motion.
Chin-Ups: I went from the pulling prep to being able to work on the full chin-up.
L-Sit: I went from not being able to perform it, to being able to hold it with proper form for 3 secs!
So, overall, I’m pretty happy with how it’s going!
CAMBRIDGE, UNITED KINGDOM
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!
INDIA
Your IS program is a wonderful investment that I have made! I can’t even believe what all I have achieved by my fourth week! For example, I can now do a freestanding headstand for at least 10 seconds! Prior to IS and Elements, I could not even move my hips up. The headstand is such a big achievement for me and I really wanted to share this with you! I could not have achieved this without you guys.
You guys have totally changed my way of thinking about fitness! I love you guys!
You guys have totally changed my way of thinking about fitness! I love you guys!
I just wanted to say that I did my first full push-up today and it is thanks to you. Your IS program is excellent! Omg I did a push-up! I’ve been wanting to be able to do them for a whole year!
Also, I’ve done a full bridge for the first time since I was 15. I don’t know whether you will believe me, but I cried when I finished my workout today.
Thank you thank you thank you!
Also, I’ve done a full bridge for the first time since I was 15. I don’t know whether you will believe me, but I cried when I finished my workout today.
Thank you thank you thank you!
Get Strong with Bodyweight Exercises
Integral Strength is an intermediate strength program that bridges the gap from generalized movement skill to more specific training.
Parallettes Curriculum
Parallettes are a fantastic tool for building strong, healthy shoulders and a solid torso. Our Parallettes One & Two programs emphasize inverted skills and conditioning for the planche.
8 Weeks of Programming
Creates Full-Body Strength & Stability
Programming Designed for Continual Progress
Develop Straight-Arm Strength
Gain Balance & Control
Build strength and control for pressing and inverted skills.
USA
The top reason I started the Parallettes program offered by GMB was honestly because it looked so dang fun, and I felt it would be beneficial in the hand balancing journey. The training for the last 11 weeks has helped to increase my pushing strength, core strength, shoulder mobility and strength in the wrists (among other things!). That definitely helps in making a straighter line in a handstand, as opposed to the (dreaded) banana back haha!
GMB offered a systematic approach to training in foundational movement, which creates good, healthy habits when moving on to more advanced movements! But another thing that really helped me in the long run was being able to keep track of every detail of every session! The fact that I could see my progress, written down on the charts, over the course of 12 weeks was so incredibly helpful! It teaches me that carefully planning my future workout routines, and carefully executing them, will yield better results in the long run!
GMB offered a systematic approach to training in foundational movement, which creates good, healthy habits when moving on to more advanced movements! But another thing that really helped me in the long run was being able to keep track of every detail of every session! The fact that I could see my progress, written down on the charts, over the course of 12 weeks was so incredibly helpful! It teaches me that carefully planning my future workout routines, and carefully executing them, will yield better results in the long run!
WASHINGTON, USA
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.
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.
MASSACHUSETTS, USA
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. 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.
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!
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.
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!
USA
P1 was the first course I worked through and it was exactly what I needed. I’ve played with calisthenics and handstands for a year or so now and struggled to really get inverted in a controlled manner resulting in a bit of a wild kick up to the handstand and uncontrolled fall into a bit of a forward roll if I overbalanced. By working on going from a controlled tuck to a bent arm stand with legs bent then gradually straightening my legs has really given me a door to work towards going into other inversions in a controlled way in the future. Exercising in a slow and controlled manner with good form is essential for me as I have arthritis in my lower back and hip so finding GMB and their whole way of doing things is just what I need. I think the exercises themselves on the P1 course were pretty much ideal. I did the harder level and there was a good mix of exercises at varying levels. It had a couple of wow exercises in the bent arm shoulder stand and the inside straddles and some other good staples in there as well.
USA
The most specific improvement I have noticed has been in my l-sit. I worked on it several months before starting P1, but since starting the program I’ve noticed a big improvement in my technique. My core and legs are tighter and I’m able to hold a longer and “prettier” l-sit.
I can’t say enough about how much I enjoy the level of detail and support not only in the program but on GMB’s website and FB page as well.
I can’t say enough about how much I enjoy the level of detail and support not only in the program but on GMB’s website and FB page as well.
I’m a fitness competitor, so hand balance skills, both straight and bent arm, are a key component to me succeeding in my sport. I’m in my 11th year of training for my sport and up until I found the GMB Programs, my training consisted of seeing a move and trying to figure out how to do it. There are very few fitness competition coaches around any more, so your program (Parallettes One) was like a Christmas gift when I stumbled upon it! The best part is the structured approach and detailed training program outline. I now have a definite plan and time length to follow, and I love that!
The goal wasn’t to just do the reps, build volume, and grind the last reps like some other programs. The goal was to make every rep of every exercise the prettiest I could, and if anything was getting sloppy or if I was getting unfocused or distracted, I should stop, rest, and do another set with my best effort again.
More Than Just Push-Ups
Don’t fall into the trap of thinking P-bars are just good for pressing. They’re great for that, but there’s no better tool for hand balance and planche development.
Floor Curriculum
Where most programs focus on getting stronger, our Floor series develops the movement skills and control you need to translate that strength to athletic movement in any sport.
Includes 4 Program Phases Over 14 Weeks
Build Your Strength, Balance, and Flexibility
Consistent Skill Development
Learn Handstands, Somersaults, Kips, and More
Accessible To Any Fitness Level
Learn to perform with grace, power, and control.
AUSTRALIA
I like that training with GMB encourages me to be more creative and courageous about exercising. I’ve also learnt to take stretching very seriously now, especially when I’m still trying to nail the inverted press. I’m developing a better awareness about how I use each part of my body in order to perform a movement. That awareness is definitely translating very well into other activities.
Finally, my balance has improved significantly since I’ve been training with F1. I’m the sweep (AKA person standing at the back of a dragon boat responsible for steering) and better balance is making me a more confident sweep.
Finally, my balance has improved significantly since I’ve been training with F1. I’m the sweep (AKA person standing at the back of a dragon boat responsible for steering) and better balance is making me a more confident sweep.
SOUTH KOREA
So far, I love it! I’ve already seen a ton of progress in my mobility, coordination, and balance, as well as integrity in certain positions that used to be very weak for me. I can already tell I’m gaining strength in more ranges of motion than before, with the result that I’m becoming even more agile, mobile, and adaptable. It’s also nice not being wiped out for the entire day by a workout.
Floor 1 is just way more fun than the other programs I’ve done. It combines the expressive movements of gymnastics and yoga with the structure of a barbell program, so I get the best of both worlds.
As a fitness program, it blows anything else I’ve seen out of the water because it focuses on cultivating a connection to your body and moving with integrity and intention; it doesn’t just seek to beat you up or make you monster strong with no skill.
Floor 1 is just way more fun than the other programs I’ve done. It combines the expressive movements of gymnastics and yoga with the structure of a barbell program, so I get the best of both worlds.
As a fitness program, it blows anything else I’ve seen out of the water because it focuses on cultivating a connection to your body and moving with integrity and intention; it doesn’t just seek to beat you up or make you monster strong with no skill.
AUSTRALIA
The biggest benefit to me going in was the list of exercises and the logically-sequenced progression. That’s the specific reason I purchased the Floor One program as I didn’t know how to figure it out myself (as I could for something simpler… like a one-armed push-up). The specific benefit that made the most difference, looking back, is the feeling of confidence I got when I read through the manuals on Day 1. Seeing the path from A – Z makes it seem really achievable.
What I will also say is that the cool, funny vibe of the writings is so refreshing to read. Training should be fun so I don’t know why training products are usually so dead boring!! Great production, GMB Team!
What I will also say is that the cool, funny vibe of the writings is so refreshing to read. Training should be fun so I don’t know why training products are usually so dead boring!! Great production, GMB Team!
USA
I am about through the beginner phase of F1. This program has done nothing short of opening my eyes to a whole new way of training. The one thing that amazed me the most was how effective the freestanding leg switch exercise was at helping me fast track my progress towards a freestanding handstand. Before this program I thought I was doing everything I could, and was failing miserably. With the foundation strength training and a few attempts at the exercise stated above, I can now hold a freestanding handstand for about 20 seconds.
I have already recommended your program to family and friends. And will continue to. I love kettlebells as well. I love that they can be implemented into all programs. I feel as though kettlebells and F1 complement each other very well. I do F1 every morning for the required days according to the phase along with Pavel’s simple and sinister kettlebell program 3-4 days a week in the evening. It has worked so well. I feel stronger, more agile, more balanced, and as though I have a higher sense of kinesthetic awareness. I can’t wait to get to F2.
I have already recommended your program to family and friends. And will continue to. I love kettlebells as well. I love that they can be implemented into all programs. I feel as though kettlebells and F1 complement each other very well. I do F1 every morning for the required days according to the phase along with Pavel’s simple and sinister kettlebell program 3-4 days a week in the evening. It has worked so well. I feel stronger, more agile, more balanced, and as though I have a higher sense of kinesthetic awareness. I can’t wait to get to F2.
USA
With F1, I’m improving on specific bodyweight strength and am continuing to work towards some goals that I have (like handstands for 30 seconds [I’m about 1/3 there] and the planche). I like that even though I had a decent amount of strength before starting the program, I still have a lot of areas that can benefit from the program and I don’t feel like I’m stressing myself over it.
Lastly, I love that there are elements of yoga within every program, which is something that I actually happened to start doing at pretty much the same time as GMB. It helps to calm me and focus me, and the two play nice with each other.
Lastly, I love that there are elements of yoga within every program, which is something that I actually happened to start doing at pretty much the same time as GMB. It helps to calm me and focus me, and the two play nice with each other.
It was great how Ryan conducted each video. They went into great depth explaining each step clearly so that beginners like myself could easily understand.
After 3 months I feel I am much more confident, flexible and stronger not only with performing the skills but for every day’s actions. I look forward to continuing with F2 skills.
After 3 months I feel I am much more confident, flexible and stronger not only with performing the skills but for every day’s actions. I look forward to continuing with F2 skills.
NORTH CAROLINA, USA
If you’re on the fence about doing Floor One, ask yourself how well you know yourself. If you have a physical challenge and you put yourself up against it, F1 is a great start to do that because it asks you to do what you might think is very simple. One of the true goals of ‘making it pretty’ by doing a two-minute routine and achieving each element of that routine in a flow is to teach you a lot about yourself. If you want a physical challenge to learn about yourself while staying physically fit, F1 is the building block for that.
Build Your Skill Base
From basic tumbling and handbalancing to proper technique for aerial tricks, Floor One & Two build athletic agility and skill for dynamic sports.
Rings Curriculum
Gymnastic rings build upper-body strength and control like nothing on the planet. Learn to use them properly with proven progressions and a program designed for adults with no gymnastic background.
Build Solid Strength & Control on Rings
Learn to Perform Strict, Controlled Muscle-Ups
Develop Strong and Healthy Joints and Ligaments
Build Reserves of Strength for Any Task
Perfect Introduction to Gymnastic Ring Training
Rings One is a complete guide to strength and skill with Gymnastic rings.
USA
I had spent the last year focused on pure strength development (barbells) and wanted to work on more functional strength this year, so I did Rings One. What surprised me was just how much weightlifting strength doesn’t necessarily transfer over. Very humbling.
What I enjoyed most about R1 was just how much fun it was and that it often didn’t even feel like a workout, but like being a kid again turning myself upside down on the playground. What excited me the most were the subtle ways I had grown stronger that I didn’t even notice until I used my arms in such a way and was like, “Whoa, this is way easier than it used to be.” I enjoy it when I see improvement.
One of the most useful things was GMB’s approach about mindfulness and being allowed to back off when my body wasn’t responding. It helped me avoid injury on multiple occasions.
What I enjoyed most about R1 was just how much fun it was and that it often didn’t even feel like a workout, but like being a kid again turning myself upside down on the playground. What excited me the most were the subtle ways I had grown stronger that I didn’t even notice until I used my arms in such a way and was like, “Whoa, this is way easier than it used to be.” I enjoy it when I see improvement.
One of the most useful things was GMB’s approach about mindfulness and being allowed to back off when my body wasn’t responding. It helped me avoid injury on multiple occasions.
ARKANSAS, USA
I’m really enjoying rings as opposed to mindless weight lifting, etc., which i didn’t do regularly anyway. I’ve been doing R1 novice and am in my third week of phase 2. I’m getting a lot stronger and look forward to my workouts. I have always been an athlete, but have recently needed motivation to train. This has been perfect, as I’m 36 and have a family of four with a wonderful, but busy life. R1 allows me to get a good workout in less time. I have no gymnastic experience and am grateful for how well this program fits my lifestyle.
I’ve tried different exercise regimens like weight lifting and P90X, the first one being boring as hell, and the other leaving me drained with not much to show for it.
Additionally, I was able to take my workout with me by hanging rings from a nearby tree when we went to the beach on vacation.
I’ve tried different exercise regimens like weight lifting and P90X, the first one being boring as hell, and the other leaving me drained with not much to show for it.
Additionally, I was able to take my workout with me by hanging rings from a nearby tree when we went to the beach on vacation.
UNITED KINGDOM
Rings One has totally changed how I train. You have taught me how to correctly train to gain strength and for my body to move naturally and flow from one movement to another. And at the same time i am learning some absolutely fantastic skills. The rings at first were very very hard to use. I could easily do 100 press ups and 20 chin ups, but on the rings i could only do less than half of that and i loved this fact, and that the rings are so challenging. They’re not so hard now, of course.
My muscles are more solid than ever and so strong. My core strength is better than it has ever been. As you can see from my photo, I used to be a Royal Marine Commando, so I was always fit anyway…but the rings are pushing my muscles and skills more than any Marine circuit!
Lastly, a very important aspect is that this ring training is so much fun! I have never enjoyed exercise so much in my life.
My muscles are more solid than ever and so strong. My core strength is better than it has ever been. As you can see from my photo, I used to be a Royal Marine Commando, so I was always fit anyway…but the rings are pushing my muscles and skills more than any Marine circuit!
Lastly, a very important aspect is that this ring training is so much fun! I have never enjoyed exercise so much in my life.
I started R1 because last year I suffered a bad tendon injury, so I needed an alternative to my normal sport of weightlifting. I loved the content, and I have seen gains, oh so many gainz!
When I started strength training 7.5 years ago, I saw a muscle-up and I distinctly remember thinking “I’ll never be able to do that,” but by Phase 3 of R1, I was able to do it. This meant soooo much to me after a very long injury, and it just shows that you should never quit, because there’s always something you can work on.
I like that the programming focusses on quality and ease in every session. This isn’t an alien concept to me by any means, but by focussing on this, it means you get quality practice in every time. Step by step, this adds up to something big.
When I started strength training 7.5 years ago, I saw a muscle-up and I distinctly remember thinking “I’ll never be able to do that,” but by Phase 3 of R1, I was able to do it. This meant soooo much to me after a very long injury, and it just shows that you should never quit, because there’s always something you can work on.
I like that the programming focusses on quality and ease in every session. This isn’t an alien concept to me by any means, but by focussing on this, it means you get quality practice in every time. Step by step, this adds up to something big.
HUNGARY
Rings One helped me improve my pull ups. I made progress in a structured way with fun movements and without injuring/burning out my shoulder joints/muscles. I progressed from 4.5 chin ups to 8 chin ups in 6 weeks, and from 3-4 pull ups to 7 strict pull ups in 8 weeks.
Also, I never hung upside down before and R1 showed me that I could do it.
Also, I never hung upside down before and R1 showed me that I could do it.
TEXAS, USA
I purchased Rings 1 and 2 and although I’m still in Rings 1 I’ve had a drastic change to my body in two months. Your program tied to a good diet has let me drop around 7 lbs of fat and I wanted to thank you for it.
FLORIDA, USA
R1 has made me stronger, especially in my shoulders, arms and abs; taught me some new (and cool) skills; and surprisingly relieved elbow discomfort that I sometimes get from tennis. The cool down has also been great for my shoulder range of motion and to ward off any shoulder discomfort.
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Rings are great fun and build incredible strength, but they can be intimidating. We’ve got you covered with clear instruction and a solid program.
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SCOTLAND
It is not possible to oversell how great Alpha Posse is.
The coaching and HUGE program library are worth the membership by themselves. But to have both of those resources AND a ton of other special goodness makes it a total bargain.
The coaching and HUGE program library are worth the membership by themselves. But to have both of those resources AND a ton of other special goodness makes it a total bargain.
MASSACHUSETTS, USA
I don’t think there can be enough emphasis that the Alpha Posse can be beneficial for people of ALL FITNESS LEVELS. Whether you’ve been a couch potato most of your life or you’re already doing serious training.
We have Ryan as our main coach, but one of the things that I like about Alpha Posse is that I learn how to coach myself.
Through sharing of ideas, struggles and successes, I deepen self awareness and connection to my body so that I learn how to better care for myself.
We have Ryan as our main coach, but one of the things that I like about Alpha Posse is that I learn how to coach myself.
Through sharing of ideas, struggles and successes, I deepen self awareness and connection to my body so that I learn how to better care for myself.
AUSTRALIE
GMB is a fun and vibrant community of people who are interested in their health and sharing ideas that have benefited them. I specifically loved the forum where you can get your personal questions answered and your exercise form critiqued. It is an under utilized but massive value that GMB brings to the table. Not to mention that everyone is down to earth and just plain helpful. I love being part of the Alpha Posse.
I’d recommend GMB to my friends, especially Floor One. My friends are just in awe of what is possible. Great party trick.
I’d recommend GMB to my friends, especially Floor One. My friends are just in awe of what is possible. Great party trick.
USA
I’ve participated in 2 of the monthly challenges in the 3.5 months I’ve been a part of Alpha Posse.
The Alpha monthly challenges have been excellent. What I like most about those is that they inject a regular dose of fun and community into what might otherwise be a long period of focused training — which I don’t mind at all, but it is nice to mix it up. They’re also really good fun and I love that I can get down and do some bear walks, bent arm stands or spidermans randomly throughout the day. Regular movements like these are gold.
I suspect it’s difficult to hit the sweet spot each time but it seems to me that GMB does a pretty good job of cycling through various types of movement — strength, flexibility, balance — to cater to all needs and keep everyone’s training well-rounded.
The Alpha monthly challenges have been excellent. What I like most about those is that they inject a regular dose of fun and community into what might otherwise be a long period of focused training — which I don’t mind at all, but it is nice to mix it up. They’re also really good fun and I love that I can get down and do some bear walks, bent arm stands or spidermans randomly throughout the day. Regular movements like these are gold.
I suspect it’s difficult to hit the sweet spot each time but it seems to me that GMB does a pretty good job of cycling through various types of movement — strength, flexibility, balance — to cater to all needs and keep everyone’s training well-rounded.
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