Handbalancing, Tumbling, Jumps

What Do You Really Want From Your Body?

You’ve probably never been asked that before, have you? It’s OK, take some time to think about it, because it’s important.

We’re not going to try to tell you what to think. People have been doing that all your life, and maybe you’ve even started to believe that the answers you’re supposed to give are really the right ones for you. They may be.

Maybe the most important thing in your life is six pack abs. Or having righteous biceps you can show off in pictures.

That’s cool, because we all get to decide our own priorities.

But if we had to wager, we’d put our money on you having deeper motives. Not to say you aren’t interested in looking hot. Everybody wants to look hot. But maybe, just maybe, that’s a secondary or tertiary goal for you. Maybe the thing you really want from your body is just to know that you can count on it to serve you when you need it.

For some people, that’s going to mean being able to perform wicked feats of strength like handstand push-ups. For others, it’s going to come down to “How am I going to get this new TV up the stairs?”

Regardless of how lofty (or not) your specific performance goals happen to be, you can probably dig the idea of feeling at home in your body, moving with purpose, and having confidence in your abilities when playing with your kids or helping your cousin move. Wouldn’t you like to feel that you could be ready for anything?

The point is that your body is your interface with the world. The better you can control that interface, the more you’re going to get out of life (and the more you’ll be able to put back in).

In Floor One, you’ll develop full body control by learning how to perform various balance and tumbling moves similar to those you’d see in gymnastics.

So How Is Doing Gymnastics Going To Help?

Honestly, if we thought that was the answer, we wouldn’t have even made this. We’d tell you to find a gymnastics studio to train at.

At GMB, we draw on a variety of influences. Gymnastics is certainly one of them – gymnasts are masters of body control and applying that ability to learning new skills. Besides that, they are proof that this kind of training will make you strong.

But Gymnastics, as a sport, takes a lot of time and dedication to get any good at. Anyone who thinks they can just start doing back tucks and iron crosses is sadly mistaken.

Athleticism, real athleticism, is a combination of qualities that allow us to apply our strengths to the task at hand. Some of those qualities are balance, grace, agility, coordination, adaptability, poise, etc., etc.. We think a lot of these simply come down to one thing: being able to control your body.

And that’s something you don’t need to be an athlete to benefit from.

While Gymnastics is a great sport and obviously produces athletes who are as skilled as they are strong, Floor One isn’t about teaching you Gymnastics.

Here’s what’s really going on:

The GMB Method

All of our programs are built on a shared foundation we call “the GMB Method,” which is probably not the most creative name we could have settled on, but by this point, it’s just too hard to change.

The GMB Method is obviously influenced by gymnastics, but it also draws heavily on our years of experience in clinical physical therapy, education, and a laundry list of various martial arts.

It looks a little something like this:

Floor One focuses on five main skills:

Single-Leg Balance Holds
Front and Back Somersaults
Two-Leg Jumps and Leaps
Basic Hand Balance Skills
Cartwheels and More

To get there, you’ll work through each of the four phases to the right (the initial prep phase is optional).

Each phase of the program uses completely different movements and protocols to most efficiently achieve the next step in the progression.

So, for example:

Phase 1 is focused on strength, so we use a muscle-building protocol for the workouts.
In Phase 4, your training will more closely resemble “practice sessions,” so sets, reps, and rest periods will be less important.

Phase 1 – Strength Movements

Like all GMB programs, F1 starts with the basic strength movements on which the more advanced skills rest. We’ll show the exact technical details you need to make rapid strength gains.

Phase 2 – Skill Combinations

Next, you’ll work combinations and learn to transition smoothly from one position to the next.

Phase 3 – Flow Acquisition

With the basic combinations in place, you’ll practice mini-routines that further develop your balance and control.

Phase 4 – Flow Mastery

Finally, you’ll put all your new strength and skills to good use in performing the complete flow routine, by which you’ll refine and polish your abilities.

You may decide to spend longer on a particular phase, or you might decide to finish the entire program and start again from the beginning.

We’ve kept the programming flexible, because you can’t rush the conditioning and practice necessary to perform at this level.

Strength vs. Skill – A Delicate Balance?

Unfortunately, this seems to confuse some people. Let’s set the record straight right now: practicing the skills in F1 will not make you lose the strength you’ve already built. No way, no how. In fact, it will make you even stronger.

When we talk about “skill training,” we’re not saying you should quit doing things that make you strong and focus instead on underwater basket weaving or some jive like that. F1 is 100% jive-free.

It all comes down to choosing skills that continue to challenge your strength.

As an example, take the 180-degree control jumps from Phase 2 of Floor One. The jump is still an explosive strength move. At first, you’ll dial down the amplitude of your jumps so you can focus on landing precisely, but as you build control (“make it pretty”), you’ll start jumping higher again. F1 is full of this kind of thing – strength exercises that become skill exercises and then become strength exercises once again after some practice.

You’ll also be doing dedicated conditioning all throughout each phase of the program, so losing your strength will be the least of your worries on Floor One.

You will learn skills.

You will have fun.

You will also get strong.

Word.

Get Started Today – Download F1 Now

Floor one is a complete digital course consisting of videos and PDF documents you download to your computer. No waiting for DVDs to arrive in the mail. You’ll enjoy instant access to the most fun and effective skill and strength combo on the market with the convenience of a digital product you can load onto an iPad and take anywhere or simply watch on your computer.

One of many Floor One testimonials from our Facebook page

Here’s more detail on the package.

Floor One Course Components

There’s a lot of material in Floor One, so let’s go ahead and break down each of the components so you can see what you’re getting.

Essential Programming for Strength and Control

Movement Library - These videos explain, in detail, every single variation of every single exercise in the program – over 50 of them. GMB is famous for teaching the high-leverage details that make a difference. As always, the instruction videos include clear voice over instruction and written points that match those in the manual.
Workout Videos - Session reference videos for each day of the program at both beginner and intermediate levels. You can load these into you iPhone or other device and carry them outside to refer to during your session.
Printable Training Charts - 14 weeks worth of charts (for each level, so 28 weeks, total) that guide you though the entire process with no guesswork. Just tape the week’s chart to your wall as a reference and record your progress after each workout.
Warm-Up Session - To ensure you get the most out of your practice with the least chance of injury, we created this full-body warm-up routine that prepares your joints and muscles for the work you’ll perform during your training sessions.
GMB Flexibility Module - This is probably the most thorough instruction you’ve ever seen on how to increase your flexibility safely and incrementally. Flexibility is not optional on F1, and you’ll be using this material during your cool-downs and on active recovery days.
Floor One Implementation Manual - This is what ties it all together, including background on the GMB Method, training theory, how to practice, how to progress, how to know when you need more work before moving on, etc… We’ve totally redesigned our training manual template to be even easier to use than those in previous courses, so you can quickly access the info and find answers to all your questions.

Targeted Training for Specialized Skills

Movement Explorations - These are extra videos showing some of the possibilities for playing with gymnastic skills. We’ll demonstrate some applications and ideas for taking the movements you practice in the F1 and going a step beyond.
Planche Progression - By popular demand… how could we not include this. The planche is one of the most coveted skills of body control and sheer strength, and until now, there hasn’t been a good resource for learning it (and what tutorials you could find left way too many gaps in the progression).

Odds and Ends

Living Room Gymnastics - One of the first things we always hear from people when we talk about practicing gymnastic movements is “I don’t have anywhere I can do gymnastics.” This isn’t gymnastics, so you don’t need a special floor, tights, or really even very much space at all. We made this short video in Andy’s living room to demonstrate how the F1 flow routine can be performed in a tight space and how to make adjustments for your environment.
More - Yes, “more.” There are a bunch of things we want to give you as part of F1 that we know are going to help you get strong and have fun, but honestly some of them are much easier to show you than to tell you about.

If all of that was half as exhausting to read as it was to type, we apologize, but don’t worry: each of the components in Floor One fits into a specific place and serves a purpose towards helping you build the body you want – one that responds to your wishes and looks damn good in the process.

We’ve spent countless hours deciding what we’d include in this program and what just didn’t belong.

We know you don’t live to workout. We don’t either. Everything you see above has been tried and tested and worked into an integral whole that you can implement as part of your lifestyle.

We’ve taken all the guessing out of mastering your body. All that’s left is for you to do the work.

Wow! I started yesterday and it is a completely different thing than bodybuilding, power-lifting and weightlifting. I have been training with weights for over 10 years and tried countless of different methods of weightlifting and never encountered such a challenging workout as the ones in your programs. Until now I considered myself to be a fairly strong guy but after yesterdays workout with your program I am completely humbled.

Thank you for opening this whole new world of challenges.

~ Jon M.

Frequently Asked Questions

Click to see the answers…

Am I too old?

No.

We have clients ranging from their teens to their 90s.

Yes, 90s!

You are not too old.

Age is definitely a factor in how resilient your body is to stress, so you might need to work out less often and spend more time recovering. You might need to adjust the intensity of the exercises.

But we’re here to help you with that – just ask.

The number one thing is not to count yourself out because you’re over thirty, or forty, or… If you practice smart and focus on form (two key tenets of the GMB Method), you’ll make progress regardless of age.

One more thing:

If you do happen to be young and strong, rest assured that this will offer plenty of challenge for you too.

We have multiple difficulty levels and variations on every exercise, and you ultimately set your own level by using perfect form and adjusting the rep ranges and rest times to your capabilities.

GMB programs scale very well, because we teach you how to adjust for your own performance and recovery.

Do I need fancy mats for F1?

Nope. You’ll see that we filmed much of Floor One outside on the grass. Other portions were recorded in a dance studio on a wooden floor.

Gymnasts need a sprung floor to create height in their bounds and for safety in the inevitable falls that occur with dynamic, high-power tumbling. F1 isn’t gymnastic tumbling.

Since this is a program in developing body control and movement skill, you’ll be moving slowly at first and gradually improving balance. While some padding is recommended for movements like the forward and backward rolls, the carpet in your living room will be just fine.

If you happen to have mats or a sprung floor, that’s great. But you’ll be fine without them.

Do I need gymnastics experience?

Not at all.

This isn’t gymnastic tumbling, so you just need an open mind and the willingness to practice movements that you find difficult at first.

If you already had the balance, flexibility, agility, and skill to perform all the movements in the GMB Floor Curriculum, you wouldn’t need to practice, would you? We created F1 as an entry-level skills program to build those form the ground up, regardless of your prior experience.

Definitely choose F1 if you’ve never tried any of these movements before, but if you have experience with martial arts, Parkour, or dance, you may decide that F2 is within reach.

If you’re not sure which course to choose, let us know and we’ll figure it out together.

How much space does Floor One require?

Probably less than you expect.

Many of the basic exercises in Phase 1 require very little space. But the tumbling movements like cartwheels and front rolls will take more room – maybe ten feet or 2.5 meters.

We recommend dong exactly what we did when filming: practice your basic exercises inside and move outside for the tumbling and flow work.

How long will this take?

Though floor work will also build strength, you can’t compare the requirements of skill training to most “workout” programs. Floor One and Floor Two will probably require more time than a typical exercise session.

Learning new motor skills takes time. Imagine learning to play piano…

Depending on your background, some skills will come more naturally than others (which is, um… natural), but if you could already do it all, you wouldn’t need our help. So be prepared to spend some time.

In the beginning, you’ll still be learning new movements. You’ll probably need to refer back to the manual and the videos more often. You might try a movement and find that it doesn’t feel like you expect, which will require more practice time. It may take a little over an hour by the time you warm up, review the materials, practice, and stretch.

But as you go through the program, you’ll get more efficient, and you’ll know the routines.

Most sessions in F1 and F2 can be performed in 45 minutes or less (about 20 minutes on active recovery days, as all you’ll be doing is stretching), but be prepared for it to take longer while you’re still learning.

Likewise, the programs are written to be completed in about four months, but your personal rate of skill and strength development may be somewhat faster or slower.

What if I need to lose a few pounds?

None of the programs in the GMB Curriculum are designed for weight loss. We’re concerned with making you stronger and teaching you how to move better.

You can lose weight by doing this, but it would just be a side benefit in our view.

Depending on where you’re at right now, you might decide that you need to lose weight before starting. That’s completely fine. Any of our programs will be easier to perform if you are at a healthy weight… though, by the same logic, almost anything is easier to perform at a healthy weight.

If you are otherwise healthy, the biggest factor in reducing bodyfat is nutrition.

Your program manual will include links to resources that explain our nutritional approach, but we don’t go so far as to include meal plans and a regimented diet. That’s because everybody likes different foods, and we’ve found that you can make progress without having to eat a preselected menu.

If you eat good foods, train effectively, and get enough sleep, you can build your strength while reducing the amount of fat your carry.

Following this program may or may not reduce your scale weight, because as the fat comes off, you’ll be adding muscle. The result is that your bodyweight will “reproportion” itself into a nicer shape overall.

Just to be clear, this is not an appropriate program if you are obese.

But if you’re a bit overweight and want to get stronger and learn how to use your body better, this is a great place to start.

Am I too old to learn to move like this?

Probably not.

Floor One includes some dynamic moves that many people will find challenging at first, but we’ve had clients over 70 complete the program – turing cartwheels, pressing into handstands, and doing all sorts of other cool stuff.

If you’re over 40, you most likely won’t progress as quickly as someone in their 20s, but this isn’t a race anyway.

Age is not a factor in being able to benefit from practicing the movements and skills in Floor One. More important is your open-mindedness and desire to practice moving better.

Instead of deteriorating as you age, why not actually get better?

Can I lift weights on my off days?

Well, you can actually do whatever you want…

But if you’re asking our advice, we’d reming you to think about what an “off day” means. It means that you don’t train.

We’re not saying you can’t/shouldn’t use weights. We all train with weights (sometimes, depending on goals). They can be extremely useful, but you have to decide what your main training priority really is.

If your main priority is increasing your squat, then we wouldn’t call weight training days an “off” day.

If you want to do squats or deadlifts while working a GMB program, that’s fine, but we do have some recommendations for integrating that practice effectively, and these are explained in the program manual.

Needless to say, you will have to focus on one or the other if you really want to improve.

You can focus on weights and do some GMB movement practice on the side. Or you can focus on improving your movement skill and use weights on the side to build specific strength or work on your physique goals. You just need to know which one is your main training and which one is your extra training and plan your schedule accordingly.

Whichever you put first, don’t skimp on recovery by trying to turn “off” days into “on” days.

How long are the workouts?

We live in a busy, time-obsessed culture. Every fitness program is judged in comparison with such crap as Six Minute Abs and other programs claiming to provide magical fast results with minimal effort.

Sorry, but it simply doesn’t work that way.

You will have to devote time to your training.

How much? That depends on where you’re at in the program.

All of our programs feature four different phases which are organized around different training principles. Each phase has work days on which you’ll complete a full workout and recovery days that you might just want to do some stretching on.

The first couple of sessions of a new training phase may require an hour or more.

That’s because you’ll want to check the manual, refer to the instructional videos, try new movements, check the video again, fix your technique, etc. And since each exercise will be pretty difficult at first, you’ll want to take the maximum suggested rest period between sets.

This isn’t a “cardio burn” workout, so resting is OK. Your CNS needs that time to learn new motor patterns.

As you memorize the movements and refer less often to the videos, you can complete the sessions in less time. We planned all of the workouts to be doable in under an hour, but the exact time for you may vary.

One of the benefits of this kind of training is that you probably don’t need to go to a gym to do it, so you can save a good deal of time that way.

Regardless, remember that you control your priorities, and that includes how you choose to use your time. If you have time for reality TV, you have time for training. It’s as simple as that. Ask yourself how important your fitness is to you, and make a commitment to reflect that in your scheduling choices.

Plan on three to six hours a week for most GMB programs.

It might be the best time investment you ever make.

Sound good? Then let’s get started.

Put Floor One to Work and Learn to Move Like You’ve Always Wished You Could

All together, Floor One includes dozens of videos (not even going to bother counting), seven months of structured programming, and plenty of additional practice to keep you busy for a long time after that.

More importantly though, Floor One bridges the gap between practicing the skills you want to learn and building the strength you know you need. We have seen nothing on the market (and we have been looking) that even approaches F1 in terms of providing a comprehensive course in developing the core competencies of an athlete without going so far as to devote your life to actually being a full-time athlete.

Strength, yes… but also agility, coordination, balance, flexibility, and full body control.

Get Started Today For Just $95

All payments are handled by our secure cart system employing PCI Level 1 Certified 128 bit encryption for your privacy and peace of mind. After check out, you’ll be directed to register to our Private Members’ Area, where you’ll have continued access to your download files. The Manuals and other documents/charts are delivered as Adobe PDF ebooks, viewable on all modern computer platforms. The high-quality videos are optimized for iTunes, but can also be played on other media players.

GMB’s Got Your Back, Guaranteed

We understand that it’s difficult to trust online – especially when you don’t know us yet. So we want you to know that we’ve got your back:

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No Monkey Business

The GMB 100% Jive-Free Guarantee

If you do the work you will get results.

GMB is about strength in all its various meanings, and that means you’re going to have to work hard. But if you find yourself stuck or having a hard time understanding what to do next, let us know – we’re here to help.

We will work with you to make sure you get results you can be proud of.

You won’t find a better guarantee, because you won’t find a better group of people who care more about seeing you exceed your expectations of what kind of health and ability it’s possible for you to achieve.

We’re on a mission to build stronger men and women, stronger families, and a stronger society. And it all starts with a stronger body. Yours.

The waistline is down 3 inches. I could not even begin to do the tripod hold, now … 3 weeks in, I just did the extension and am completely amazed at how much strength and control I now have over my own body.

With an gorgeous 18 month old daughter I am sure I will spend the rest of my life working these plans if only to stay in shape to keep up with her …

~ Simon

Click here to get started with F1 today

Now You Can Have The Strength And Control Of An Athlete While Building A Body You Can Be Proud Of