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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuse Workout - Week of May 17
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wasabe

Sun 17 May 2009 : 00:37

Registered Member #74

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

Since Juxta finished last week's workout, he'll be posting new No Excuse Workouts for the next two weeks. Have fun, guys.

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

Read the first post in this thread for rules.

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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
100 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 bicycles. Try to get your elbow to touch one knee, then get your other elbow to touch your other knee. That counts as 1. Elbow to knee, other elbow to other knee. that's 2. Et cetera x 300. Progression = holding a light weight in your hands behind your head, e.g. dumbbell, soup can, water bottle, wooden log, rock...any of these will do.

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 Sun 17 May 2009 : 00:41 ]

TRun17

Sun 17 May 2009 : 03:33

Registered Member #773

Joined: Wed 18 Apr 2007 : 17:29
Location: La CaÃ±ada
Posts: 2395

I'll try to do this on the train tomorrow, but I doubt I'll be able to thanks to the VERY limited space. Tuck jumps and Cardio are deffinately out of the question haha

Training for strength and flexibility is a must. You must use it to support your techniques.
Techniques alone are no good if you don't support them with strength and flexibility." - Bruce Lee

MakeShiftShadow

Wed 20 May 2009 : 14:23

Registered Member #2243

Joined: Tue 07 Apr 2009 : 23:13
Location: Anaheim
Posts: 175

Haha I'm to lazy for this stuff XD

Juxta

Wed 20 May 2009 : 14:40

Registered Member #2221

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

I ain't. Done the pushups and run, workin on jumps :D

Ain't nothin gonna break my stride

wasabe

Wed 20 May 2009 : 15:26

Registered Member #74

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

MakeShiftShadow wrote ...

Haha I'm to lazy for this stuff XD

Then you may want to consider a different hobby...

Jackal

Wed 20 May 2009 : 17:41

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

this is the first workout post thingy-ma-jig i've looked at... and, well, i do 250-500(depending on my mood) pushups / situps a night--but that's pretty much it, so ima try the other excercises posted, since i need to work-out other parts of my body...
BTW: Crunches > Situps? (my friend said so, but visually that just doesnt make sense to me, so i do situps)

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wasabe

Thu 21 May 2009 : 00:34

Registered Member #74

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

Sit ups look like they do more because you involve hip flexor muscles rather than isolating your abdominal muscles. Abdominal muscles only flex enough to bring your upper back off the ground; once you pass that, it's all hip flexors.

If you want to work your hip flexors, too, then sit ups are the way to go. If you want to burn your abs, then crunches do the trick.

Jackal

Fri 22 May 2009 : 10:55

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

oh... i guess i'll stick to situps-kill two birds with one stone. :)

Lonnie

Fri 22 May 2009 : 13:47

-= PKCali Admin =-

Registered Member #664

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

Last night I laid on the tumble track as my students ran for 15 minutes and did one half of the sets from each workout. These guys are not in the best shape so I was pretty impressed. :D

“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

OldMan

Fri 22 May 2009 : 18:16

Registered Member #2318

Joined: Thu 21 May 2009 : 00:40
Location: Oceanside
Posts: 74

Jackal, sit ups are also bad for your neck.especially if your hands touch your head. People tend to pull there head to help them up when they start getting tired and are too proud to quit.

Think for yourself, ask "WHY"
- personal motto

Bboyease4

Fri 22 May 2009 : 18:28

Registered Member #2133

Joined: Fri 13 Feb 2009 : 14:49
Location: La Canada Flintridge
Posts: 254

if you where to do sit ups, what would probably be the best way to do them? With arms across chest on shoulders, neck bent forword or straight, with your feet close to your but ect....

A good freind will help get you to the hospital. Your best freind will pick you up, dust you off and and ask you "Ready to try that again?"

"I'm not here to tell you what to do. You have your own dreams. I could tell you have to try do this or do that. No, you have your dreams, I'm here to help you. Remember, Follow your dreams" - Advice from Oleg Vorslav

Jackal

Tue 26 May 2009 : 16:01

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

i put my hands behind my head with my elbows pointing away from eachother, and dont touch my head with my hands... but once i start getting tired, i do... like OldMan said... i do get neck pain sometimes, so i'll make sure not to do that. THANKS FOR THE INFO. =]

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

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