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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuse Workout - Week of May 24
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Juxta

Sun 24 May 2009 : 18:47

Registered Member #2221

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

I admit, nothing new... but...
I'm planning a special workout for next week (being my last): It will be another Workout with a few optional additions... and a special cardio alternative.
So stay tuned :)

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Read the first post in this thread for rules.

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Upper Body Movement
60 pull ups or any variation of them (e.g. with a kip up, with an assist, with a jump, with negatives, chin ups, narrow grip, wide grip, mixed grip, finger pull ups, weighted, muscle up, one-armed, etc). Go with whatever suits your level.

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 35 minutes straight at 60% your max effort.

Ain't nothin gonna break my stride

Jackal

Tue 26 May 2009 : 16:02

Registered Member #2164

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

Done :D

NAME: Jacob Seil
LOCATIONS: Orange County (HB)
EMAIL: -email-
CELL: (951) 836 - 3834 (OK to text)
FACEBOOK: (add Jacob Raul Seil - Send invite with message saying your from pkcali)

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Sagasaki

Wed 27 May 2009 : 12:23

Registered Member #2320

Joined: Fri 22 May 2009 : 12:09
Location: Temecula
Posts: 8

Are you going to update the original post? I had to search this week to find it :p

"Einstein flunked out of school, twice... Beethoven was deaf. Helen Keller was blind. I think [i] got a good chance." -Rocky

cak010

Wed 27 May 2009 : 21:17

-= PKCali Admin =-

Registered Member #4

Joined: Tue 06 Sep 2005 : 11:49
Location: Los Angeles, CA
Posts: 3102

@Sagasaki - That's my bad...I was away for a while. I've now updated it.

[ Edited Wed 27 May 2009 : 21:18 ]

"We want a change through parkour, not a change of parkour." -Erwan

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Sagasaki

Thu 28 May 2009 : 12:15

Registered Member #2320

Joined: Fri 22 May 2009 : 12:09
Location: Temecula
Posts: 8

Sweet, thansk a bunch! Love this stuff... my legs are still sore from all those split jumps! But I can tell this is gonna help

"Einstein flunked out of school, twice... Beethoven was deaf. Helen Keller was blind. I think [i] got a good chance." -Rocky

wasabe

Fri 29 May 2009 : 11:23

Registered Member #74

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

Well done, Juxta. I've been traveling and doing Parkour of some form for the past 6 out of 7 days. Today and tomorrow are kind of rest days so I'll see if I can get through these.

TRun17

Sat 30 May 2009 : 11:35

Registered Member #773

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

Was on vacation the past 2 weeks, on a train for 6 of those days. On the ride back I decided to bust out some exercise in our very very small, compact train room. Found a way to do pull-ups, I didn't keep track, but I think I did around 75 or so pull ups, over 100 push ups, did the 300 bicycle crunches. Tuck jumps would be impossible on the train, and the shoulder bridges I didn't do since I got a work out in at the hotel exercise room which killed my lower body :)

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

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

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