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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of June 14
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wasabe

Tue 16 Jun 2009 : 12:38

Registered Member #74

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

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Read the first post in this thread for rules.

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Upper Body Movement
100 dips or any variation of them (e.g. leaning your chest forward with your legs back, dips in an L seat, dips while holding a weight between your legs, etc). Go with whatever suits your level. If you don't have dip bars or parallel bars, then just get two sturdy chairs or stools.

Lower Body Movement
100 step ups. Find a sturdy surface that's about as high as your knee, maybe a little higher. Keep one foot on top of it. Stay balanced throughout the entire movement. Keep your chest up and back erect. Do not push off the ground with your other foot.

Abdominal Movement
100 hanging knee lifts. Hang from a bar and bring your knees to your elbows.

Jumping Movement
100 box jumps. Find something you're comfortable with jumping to the top of. Jump to the top of it. Land silently. Jump back down from it. Land silently.

Cardiovascular Training
Run for 40 minutes straight at 60% your max effort.

OR

Hill Workout. Have a hill nearby? They make for great training areas. For this workout, you want to be running uphill for 100 meters. Choose your own slope, but make it a decent challenge.
4 laps of running uphill for roughly 100 meters. Strong and hard uphill (70-80% your max effort), recovery downhill (same distance).
Do not run this workout if you do not have an actual hill (No fancy treadmills!!). This workout is hard to set for everyone. If you have any questions, post or PM me and I can answer them.

Juxta

Thu 18 Jun 2009 : 16:54

Registered Member #2221

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

Done :p

Ain't nothin gonna break my stride

Socrates

Thu 18 Jun 2009 : 17:59

Registered Member #2130

Joined: Wed 11 Feb 2009 : 22:59
Location: Bloomington
Posts: 328

Better start working on this after finals.

To be and to last

RevEckzeff

Fri 19 Jun 2009 : 01:15

Registered Member #2387

Joined: Wed 17 Jun 2009 : 00:00
Location: Michigan
Posts: 6

Question on Leg Ups. 100 per leg or 100 total divided how you work it?

wasabe

Fri 19 Jun 2009 : 01:44

Registered Member #74

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

@reveckzeff: Both knees go up at the same time. Keep the knees bent, and focus on bringing your thighs toward your belly. This will focus the exercise more on your abdomen rather than your hip flexors.

RevEckzeff

Fri 19 Jun 2009 : 02:11

Registered Member #2387

Joined: Wed 17 Jun 2009 : 00:00
Location: Michigan
Posts: 6

Thanks a lot! I mislabeled though, Step Ups 100 per leg or 50x1 each leg?

wasabe

Fri 19 Jun 2009 : 13:02

Registered Member #74

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

Which one's harder? ;)

RevEckzeff

Mon 22 Jun 2009 : 01:37

Registered Member #2387

Joined: Wed 17 Jun 2009 : 00:00
Location: Michigan
Posts: 6

Wheres this weeks No Excuses? Its the new week and nothing yet!

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

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