Gumbi 2.0 Beginner Condensed (30-45 mins Daily)
Gumbi Mode 2.0 - TBF Beginner Split
Monday - Shoulders, Abs (2 foot Jumping, Bodyweight Hanging)
Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (2 foot Jumping, Bodyweight Hanging)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (2 foot Jumping, Body Weight Hanging)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (2 foot Jumping, Body Weight Hanging)
Growth Mode Exercises:
Monday: Shoulders, Abs, Height
1)
2)
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6)
7)
8)
9)
5 Minute Treadmill Warmup
External Shoulder Rotations
Lateral Raise
Barbell Push Press
Knee Raises
Two Footed Jump Reach
Maasai Jump
Bodyweight Deadhang
Sleep: Leg off Bed Method (Bodyweight)
Tuesday: Gumbi Mode Deep Stretching, Cardio
1) 5 Minute Treadmill Warmup
2) Arm Swings
3) Bear Hugs
4) Hip Circles
5) Deep Squat
6) Neck Flexion and Extension
7) Chest Stretch Back Bend w/ Neck Extension
8) Standing Hamstring w/ Neck Flexion
9) Split Stretch Reach Back
10) Quadzilla
11) Flaming Cobra 2 Child Pose
12) Side Reaches
13) Side Reach
14) 15 Minutes Treadmill
15) Sleep: Legs off Bed Method (Bodyweight)
Wednesday: Back, Bis, Abs, Height
1) 5 Minutes Treadmill Warmup
2) Seated Row
3) Lat Pulldown
4) Barbell Deadlift
5) Bicep Curls
6) Knee Raises
7) 2 Footed Jump Reach
8) Maasai Jump
9) Bodyweight Deadhang
10) Sleep: Legs off Bed (Bodyweight
Thursday: Gumbi Mode Deep Stretching, Cardio
16) 5 Minute Treadmill Warmup
17) Arm Swings
18) Bear Hugs
19) Hip Circles
20) Deep Squat
21) Neck Flexion and Extension
22) Chest Stretch Back Bend w/ Neck Extension
23) Standing Hamstring w/ Neck Flexion
24) Split Stretch Reach Back
25) Quadzilla
26) Flaming Cobra 2 Child Pose
27) Side Reaches
28) Side Reach
29) 15 Minutes Treadmill
30) Sleep: Legs off Bed Method (Bodyweight)
Friday: Chest, Tris, Abs, Height
1)
2)
3)
4)
5)
6)
7)
8)
9)
Bench Press
Incline Press
Bodyweight Dips
Tricep Pulls Downs
Knee Raises
2 Footed Jump Reaches
Maasai Jumps
Bodyweight Deadhang
Sleep: Legs off Bed (Bodyweight)
Saturday: Gumbi Mode Deep Stretching, Cardio
31) 5 Minute Treadmill Warmup
32) Arm Swings
33) Bear Hugs
34) Hip Circles
35) Deep Squat
36) Neck Flexion and Extension
37) Chest Stretch Back Bend w/ Neck Extension
38) Standing Hamstring w/ Neck Flexion
39) Split Stretch Reach Back
40) Quadzilla
41) Flaming Cobra 2 Child Pose
42) Side Reaches
43) Side Reach
44) Calf Stretch***
45) 15 Minutes Treadmill
46) Sleep: Legs off Bed Method (Bodyweight)
Sunday: Legs, Abs, Height
1)
2)
3)
4)
5)
6)
7)
8)
Barbell Squat
Leg Press Machine
Calf Raises
Knee Raises
Two Footed Jump Reach
Maasai Jump
Bodyweight Deadhang
Sleep: Legs off Bed (Bodyweight)
Month 1
Exercises:
2 Warm Up sets (Gradually Increase Weight)
Working Sets: 2 Sets X 6-8 Reps
Jumping:
2 Sets X 3-5 Mintues or FAILURE
Hanging:
2 Sets for Deadhang and Deadhang Flutterkick X FAILURE (grip gives up)
Use grip gloves and mixed grip (one hand over, one hand under to increase hang time)
***alternate hands between sets to avoid imbalances in shoulder girdle
Stretching:
1-3 Sets X 30-90 Seconds
**Keep Core tight to avoid back spasms***
Month 2
Exercises:
2 Warm Up sets (Gradually Increase Weight)
Working Sets: 2 Sets X 4-6 Reps***(slightly increase weight)
Jumping:
2 Sets X 3-5 Mintues or FAILURE
Hanging:
***ADD 10LBS EACH FOOT WITH ANKLE WEIGHTS****
2 Sets for Deadhang and Deadhang Flutterkick X FAILURE (grip gives up)
Use grip gloves and mixed grip (one hand over, one hand under to increase hang time)
***alternate hands between sets to avoid imbalances in shoulder girdle
Stretching:
1-3 Sets X 30-90 Seconds
**Keep Core tight to avoid back spasms***
Month 3
Exercises:
2 Warm Up sets (Gradually Increase Weight)
Working Sets: 2 Sets X 4-6 Reps
Jumping:
2 Sets X 3-5 Mintues or FAILURE
Hanging:
***ADD 20LBS EACH FOOT WITH ANKLE WEIGHTS FOR WEIGHTED DEADHANG, ONLY
USE 10LBS EACH FOOT FOR DEADHANG FLUTTERKICKS****
2 Sets for Deadhang and Deadhang Flutterkick X FAILURE (grip gives up)
Use grip gloves and mixed grip (one hand over, one hand under to increase hang time)
***alternate hands between sets to avoid imbalances in shoulder girdle
Stretching:
1-3 Sets X 30-90 Seconds
**Keep Core tight to avoid back spasms***