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Gumbi Mode 2.0 Intermediate Course
Gumbi Mode 2.0 Intermediate Course
Month 1
Weeks 1-3:
Monday - Shoulders, Abs (2 Footed Jumping, 10lb Hanging (10lbs each foot), Inversion)
Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (2 Footed Jumping, 10lb Hanging, Inversion)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (2 Footed Jumping, 10lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (2 Footed Jumping, Bodyweight Hanging, Inversion)
Jumping:
- Two Footed Jump and Reach L/R (3 Sets X 15-30 jumps)
- Two footed Bunny Hop Figure Eights L/R (3 Sets X Failure)
Hanging:
- 10 lb Deadhang (3 Sets X Grip Gives Out)
- 10 lb Deadhang Flutter Kicks (3 Sets X Failure)
- Bodyweight Deadhang (3 Sets X Failure) (SUNDAY)
- Bodyweight Flutter Kicks (3 Sets X Failure) (SUNDAY)
Inversion:
- Follow Gumbi Mode Inversion Instructions
Cardio:
- 30 min - 1hr of your choice
Jumping:
- Two Footed Jump and Reach (2 Sets X (15-30 jumps)
- Two Footed Bunny Hop Figure Eights (2 Sets X Failure)
Hanging:
- Bodyweight Deadhang (2 Sets X Grip Gives Out)
- Bodyweight Deadhang Flutter Kicks (2 Sets X Failure)
Inversion:
- Follow Gumbi Mode Inversion Instructions
Cardio:
- 30 min - 1hr of your choice
Month 2
Week 1-3:
Monday - Shoulders, Abs (1 footed Jumping, 20 lb Hanging (20lbs each foot), Inversion)
Tuesday - Gumbi Mode, Cardio
Wednesday - Back, Bis, Abs (1 footed Jumping, 20 lb Hanging, Inversion)
Thursday - Gumbi Mode, Cardio
Friday - Chest, Tris, Abs (1 footed Jumping, 20 lb Hanging, Inversion)
Saturday - Gumbi Mode, Cardio
Sunday - Legs, Abs, (2 foot Jumping, 10lb Hanging, Inversion)
Jumping:
- One Footed Jump and Reach L/R (3 Sets X (Failure)
- One Footed Figure Eights L/R (3 Sets X Failure)
- 2 Footed Jump and Reach (3 sets x 15-30 Jumps) (SUNDAY)
- 2 Footed Bunny Hop Figure Eights (3 Sets X Failure) (SUNDAY)
Hanging:
- 20 lb (each foot) Weighted Deadhang (3 Sets X Grip Gives Out)
- **10lb (10lb each foot) (decrease weight) Weighted Deadhang Flutter Kicks (3 Sets X
Failure)
Inversion:
- Follow Gumbi Mode Inversion Instructions
Cardio:
- 30 min - 1hr of your choice
Jumping:
- 1 Footed Jump and Reach L/R (3 Sets X Failure)
- 1 Footed Figure Eights L/R (3 Sets X Failure)
Hanging:
- 20lb (each foot) Weighted Deadhangs (3 Sets X Grip Gives Out)
- **10lb (each foot) (decrease weight) Weighted Deadhang Flutter Kicks (3 Sets X Failure)
Inversion:
- Follow Gumbi Mode Inversion Plan
Cardio:
- 30 min - 1hr of your choice
Month 3
Weeks 1-3:
Jumping:
- 1 Footed Jump Reaches L/R (3 Sets X Failure)
- 1 Footed Figure Eights L/R (3 Sets X Failure)
Hanging:
- 20lb (each foot) Weighted Deadhang (4 Sets X Failure) (Use Mixed Grip to increase
hang time) (alternate hands each set)
- 10lb (each foot) Weighted Deadhang Flutter Kicks (4 Sets X Failure) (Regular Grip)
Inversion:
- Follow Gumbi Mode Inversion Program
Cardio:
- 30 min - 1hr of your choice
Jumping:
- 1 Footed Jump Reaches L/R (3 Sets X Failure)
- 1 Footed Figure Eights L/R (3 Sets X Failure)
- 2 Footed Jump and Reach (3 Sets X 15-30 Reps) (WED. & SUNDAY)
- 2 Footed Figure Eights (3 Sets X Failure) (WED. & SUNDAY)
Hanging:
- 20lb or 10lb Weighted Deadhang (4 Sets X Failure) (Use Mixed Grip to increase hang
time) (alternate hands each set)
- **10lb Weighted Deadhang Flutter Kicks (4 Sets X Failure) (Regular Grip)
Inversion:
- Follow Gumbi Mode Inversion Program
Cardio:
- 30 min - 1hr of your choice