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


khaledI’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.

It is also a truly innovative program. I think a lot of other programs, including weight-based ones, would benefit by applying the principles in the GMB training methods. Keep an eye out for these guys because they are definitely going to make a big impact on the way people approach movement and relate to their bodies (fitness training seems too narrow an idea for GMB’s approach).

~ Khaled Allen, Strength Coach, South Korea


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.


markusWhat I really like about Floor One is the backbending and handstand progression. What I like about the strength part is the hollow body position. Learning the hollow body position helped me a lot with my handstands, leg raises and even pull-ups.

What`s really great about all GMB programs is that I can take the manuals and videos with me on my iPad and iPhone.

~ Markus Klein, Germany


The GMB Method of 4-Phase Programming


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.

Each phase of the program uses completely different movements and protocols to most efficiently achieve the next step in the progression, 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 – Basic Movements

F1 starts with the basic strength movements on which the more advanced skills rest. We’ll show the exact details you need to make rapid improvements.

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.



luciaF1 helped me quit Crossfit and mindless weightlifting. Between dragon boat training three times a week and doing F1, I haven’t the time to go to the gym like I used to and I’m a much happier person because of it. I’m enjoying the meditative aspects of bodyweight training.

Secondly, 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.

Some of my other friends don’t quite understand the whole idea about ‘staying fit without using machines’, but I’m confident that I’ll be a source of inspiration for them over time.

~ Lucia Lee, Australia


Floor One Course Components


Getting Started Guide

Streamlined instructions to get started fast

PDF eBook

12 pages

Training Manual

Outline and explanation of the Floor 1 program and essential training concepts

PDF eBook

74 pages

Program Charts

Clear and detailed charts & instructions for implementing the program

PDF eBook

74 pages

Warm-Up & Stretch Videos

Complete walkthrough and instruction for all prep and mobility exercises

10 Videos

Total - 31:23

Exercise Tutorials

Detailed instruction of each exercise and movement

38 Videos

Total - 52:40

"Phase" Videos

Quick-reference demonstrations each training routine at both difficulty levels

28 Videos

Total - 39:24

Developing Athletic Skills

Discussion of research and experiences of combining mental and physical training


Total - 43:06

"Stop Beating Your Head Against The Wall"

Bonus recording of a live presentation we gave on training for skill acquisition


Total - 1:16:19


Including the bonus videos, that’s 160 pages of documentation and just about 4 hours of video… but since everything is completely modular, you only have to watch and read the relevant parts to get started.

Everything is clearly labeled and organized so you can spend less time wading through the info and more time enjoying your practice.

We’ve spent countless hours deciding what to 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.


Each training session is charted out with just the right balance of detail and flexibility.

Each training session is charted out with just the right balance of detail and flexibility.


We’ve taken all the guessing out of mastering your body.

All that’s left is for you to do the work.


simonAm 48, overweight, unfit smoker and drinker … and in 3 weeks the incremental changes to my physique and fitness have motivated me more than I have ever felt in 20+ years of “self-taught” (= self-inflicted injured) exercise.

I could not even begin to do the tripod hold, now … 3 weeks in, I just did the extension (the reason for me writing) and am completely amazed at how much strength and control I now have over my own body.

With a 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 … so thanks again and look forward to spending way too much time with you guys virtually in the future.

Your program appealed to my lifestyle the most (I live in Singapore and travel the Asia region almost weekly) allowing me to do what I want, at the pace I can, in the comfort of my own home (or usually hotel room) and the daily (yes, daily) incremental improvements in my abilities keeps me coming back for more.

Thanks (did I say that already?)

~ Simon Piff, Singapore


Frequently Asked Questions


Click to see the answers…

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.


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 remind 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.

Am I too old?


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.


Sound good? Then let’s get started.


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


Floor OneFloor One bridges the gap between practicing the skills you want to learn and building the strength you know you need.

Nothing 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, balance, flexibility, and full body control.



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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:
We've got your back

No Monkey Business

The GMB 100% Jive-Free Guarantee

If you do the work you will get results.

The truth is, if you don’t get results, we don’t want your money. Give F1 a thorough workout for 60 days. Ask questions, work hard, and get stronger.

If you aren’t satisfied, we’ll give you a full refund.