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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of July 12

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wasabe

Sun 12 Jul 2009 : 18:12

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 dive bombers.

Lower Body Movement
100 sumo squats.

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

Jumping Movement
100 line jumps. Find a line. Jumping left and right counts as one. Do 100 times with each leg. If you're doing it two-footed, do 200 line jumps.

Cardiovascular Training
Basic 100m sprints. Charge at 95% for 100m, then rest at 50% for 100m. Do 4 repetitions for 1 set. Do 4 sets with a 50% 400m rest in between each. (Total distance: 3 miles). For an easier time, break this up into three days, completing one mile each day.

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.

Jackal

Tue 14 Jul 2009 : 00:57

Registered Member #2164

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

pass on the sumo squats. can't bend my knee that far right now >_>

NAME: Jacob Seil
LOCATIONS: Orange County (HB)
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Hombre13

Tue 14 Jul 2009 : 10:48

Registered Member #1415

Joined: Fri 15 Feb 2008 : 13:33
Location: Anaheim
Posts: 716

I've never done these since you started them... but I'm going to now mostly because I have been wanting to do knee to elbows anyway haha

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

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