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    Gumbi Mode Beginner Condensed 1 1

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    amakbjj
    This document outlines a beginner 30-45 minute daily workout program called Gumbi Mode 2.0. It involves full body workouts focused on shoulders, back, chest, legs, and abs split across Monday, Wednesday, Friday, and Sunday with deep stretching and cardio on Tuesday, Thursday, and Saturday. The program progresses over 3 months by gradually increasing weights and adding ankle weights to jumping and hanging exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Gumbi Mode Beginner Condensed 1 1

    Uploaded by

    amakbjj
    59 views5 pages
    This document outlines a beginner 30-45 minute daily workout program called Gumbi Mode 2.0. It involves full body workouts focused on shoulders, back, chest, legs, and abs split across Monday, Wednesday, Friday, and Sunday with deep stretching and cardio on Tuesday, Thursday, and Saturday. The program progresses over 3 months by gradually increasing weights and adding ankle weights to jumping and hanging exercises.

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    Gumbi_Mode_Beginner_Condensed_1_1

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    This document outlines a beginner 30-45 minute daily workout program called Gumbi Mode 2.0. It involves full body workouts focused on shoulders, back, chest, legs, and abs split across Monday, Wednesday, Friday, and Sunday with deep stretching and cardio on Tuesday, Thursday, and Saturday. The program progresses over 3 months by gradually increasing weights and adding ankle weights to jumping and hanging exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    59 views5 pages

    Gumbi Mode Beginner Condensed 1 1

    Uploaded by

    amakbjj
    This document outlines a beginner 30-45 minute daily workout program called Gumbi Mode 2.0. It involves full body workouts focused on shoulders, back, chest, legs, and abs split across Monday, Wednesday, Friday, and Sunday with deep stretching and cardio on Tuesday, Thursday, and Saturday. The program progresses over 3 months by gradually increasing weights and adding ankle weights to jumping and hanging exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    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) 5 Minute Treadmill Warmup


    2) External Shoulder Rotations
    3) Lateral Raise
    4) Barbell Push Press
    5) Knee Raises
    6) Two Footed Jump Reach
    7) Maasai Jump
    8) Bodyweight Deadhang
    9) 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) Bench Press
    2) Incline Press
    3) Bodyweight Dips
    4) Tricep Pulls Downs
    5) Knee Raises
    6) 2 Footed Jump Reaches
    7) Maasai Jumps
    8) Bodyweight Deadhang
    9) 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) Barbell Squat
    2) Leg Press Machine
    3) Calf Raises
    4) Knee Raises
    5) Two Footed Jump Reach
    6) Maasai Jump
    7) Bodyweight Deadhang
    8) 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***

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