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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of May 10
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wasabe

Sun 10 May 2009 : 03:26

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

I'm gonna keep this workout basic and bring back some oldies but goodies. Again, it's possible to do all the below within one day or broken up over the course of a week. Just get it done before the week's end.

Added incentive: I'll be out of town for a while so first person to finish the workout gets to decide changes for the following 3 weeks of No Excuse workouts. How will I know you actually did it? You're gonna be honest.

Read the first post in this thread for rules.

--------------------------------------------------------

Upper Body Movement
100 push ups. Choose any variation you can think of and do them. Remember, these can be done in one session or many sessions. You have all week. Just get them done.
A couple variations you can try:
--Push ups w/ shoulder tap. Try not to sway as much as he does in this video. As always, adjust to your needs. If adding the taps is too difficult, stick with just regular pushups.
--T-push ups with a push up in between each T

Lower Body Movement
80 shoulder bridges. Start by squeezing your buttocks and drive your heel into the bench/chair/whatever. No using your arms to push yourself up. Variations = single-legged shoulder bridges, elevated shoulder bridges (put your feet on a step/chair/bed/whatever), single-legged elevated shoulder bridges.

Abdominal Movement
300 crunches or any variation of them. Mix them up if you want. 300 crunches really isn't so much (King made Jo do more than that all in one session once, so I know it's doable and you have a whole week) and it's a nice round number.

Jumping Movement
100 tuck jumps. Land silently. Keep your chest up and don't bend over quite so much as the video shows. Variations = tuck jumps with a prisoner-style (1)with your hands behind your head - not clasped, just with fingers lightly touching the back of your head or (2)with your hands straight above your head.

Cardiovascular Training
Run for 30 minutes straight at 60% your max effort.

[ Edited Mon 11 May 2009 : 01:25 ]

Juxta

Tue 12 May 2009 : 01:32

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

Already got the pushups, crunches and run in.
Someone pass me up, I'm not too great at setting full-body exercises >.< !!

Ain't nothin gonna break my stride

wasabe

Tue 12 May 2009 : 02:24

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

I was able to get in a good run today (8 miles wearing fivefingers). Finals are coming up so I'll break up the rest as mini study breaks - grease-the-groove style -link- ...except the tuck jumps.

Chubby_Traceur

Wed 13 May 2009 : 03:22

Registered Member #765

Joined: Sun 15 Apr 2007 : 03:32
Location: Oceanside, CA
Posts: 262

This is so awesome that you post this. Count me in! Thanks wasabe.

I usually write my signature in cursive...

N o F l o

Thu 14 May 2009 : 00:28

Registered Member #443

Joined: Mon 11 Sep 2006 : 22:16
Location: Fullerton (Orange County) / Diamond Bar
Posts: 1447

I concur, these really are great. I'm learning a lot. Thanks for the time and effort, wasabe

" Train parkour for yourself first. If people like it or not, who cares? As long as you feel good doing it. " --David Belle :: ALL FULLERTON LOCATION INFO. IS IN 1ST POST ON PAGE 1

wasabe

Thu 14 May 2009 : 02:22

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Good to hear the positive feedback. I was starting to wonder if people were actually doing the workout.

Thu 14 May 2009 : 09:26

Registered Member #876

Joined: Thu 31 May 2007 : 02:16
Location: mostly Montreal (QC, Canada), UCLA /Westwood area also
Posts: 331

We're doing them Sil! That's why we're all too busy to post.

Tuck-jumps and running are still a no-no for me, so I'm on my second round of push-ups, crunches, and bridges.

[ Edited Thu 14 May 2009 : 09:27 ]

Lonnie

Thu 14 May 2009 : 13:21

-= PKCali Admin =-

Registered Member #664

Joined: Mon 05 Mar 2007 : 21:52
Location: San Diego, CA
Posts: 2975

I injured my arm over the weekend and along with some personal issues I havnt been able to keep up. This being a "No Excuses" workout and all, I've been hesitant to post my... excuse. :-P

“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”

-Mark Victor Hansen

wasabe

Sat 16 May 2009 : 21:54

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

So who's done?

Juxta

Sat 16 May 2009 : 23:56

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

I'm done...

Ain't nothin gonna break my stride

PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries

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