Uploaded December 2025 | Updated September 2026, 3 weeks ago
Get Your Free Strength & Agility Reboot 👉 go.gmb.io/5dpe
This 20-minute routine walks you through a complete session for strength, mobility, and motor control. Built for people over 30.
0:00 - Why these 5 movements matter
0:37 - #1 Shrimp Squat
1:30 - #2 Spiderman Push-Up
2:16 - FREE Body Weight Routine
2:39 - #3 Chin-Ups (Not Pull-Ups)
4:04 - #4 L-Sit
5:23 - #5 Bent Arm Bear Walk (Most Important)
7:30 - Get the Body Weight Routine
If you're in your 30s and you start working on these now, twenty years from now you'll thank yourself.
Remember to grab the FREE Body Weight Reboot → go.gmb.io/5dpe
💪 Training Programs: go.gmb.io/93bv - people always ask us which program to start with or how they all fit together... Those answers are all right here.
👨🏫 Trainer Certification: go.gmb.io/fko3
🤝 Certified GMB Trainers: go.gmb.io/qt0k
📖 Ryan's Story: go.gmb.io/97nj
🧰 Favorite Equipment & Gear: go.gmb.io/3qqz
If you just found us, welcome! #gmbfitness
GMB helps active adults build the strength, mobility, and movement skills to stay capable for life. Founded by a gymnast, physical therapist, and a schoolteacher - all martial arts teachers - we teach practical bodyweight training through our Praxis Method, where every movement you practice translates to real-world capability. Whether that's playing with your kids, trying a new sport, or just moving without pain. No gym required, no BS promises. Over 125,000 clients worldwide use our skill-based method to train smarter, not harder.
***
👋 Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.
Get Your Free Strength & Agility Reboot 👉 go.gmb.io/5dpe
This 20-minute routine walks you through a complete session for strength, mobility, and motor control. Built for people over 30.
0:00 - Why these 5 movements matter
0:37 - #1 Shrimp Squat
1:30 - #2 Spiderman Push-Up
2:16 - FREE Body Weight Routine
2:39 - #3 Chin-Ups (Not Pull-Ups)
4:04 - #4 L-Sit
5:23 - #5 Bent Arm Bear Walk (Most Important)
7:30 - Get the Body Weight Routine
If you're in your 30s and you start working on these now, twenty years from now you'll thank yourself.
Remember to grab the FREE Body Weight Reboot → go.gmb.io/5dpe
💪 Training Programs: go.gmb.io/93bv - people always ask us which program to start with or how they all fit together... Those answers are all right here.
👨🏫 Trainer Certification: go.gmb.io/fko3
🤝 Certified GMB Trainers: go.gmb.io/qt0k
📖 Ryan's Story: go.gmb.io/97nj
🧰 Favorite Equipment & Gear: go.gmb.io/3qqz
If you just found us, welcome! #gmbfitness
GMB helps active adults build the strength, mobility, and movement skills to stay capable for life. Founded by a gymnast, physical therapist, and a schoolteacher - all martial arts teachers - we teach practical bodyweight training through our Praxis Method, where every movement you practice translates to real-world capability. Whether that's playing with your kids, trying a new sport, or just moving without pain. No gym required, no BS promises. Over 125,000 clients worldwide use our skill-based method to train smarter, not harder.
***
👋 Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.
