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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of January 3

Author

Post

Juxta

Sun 03 Jan 2009 : 22:56

Registered Member #2221

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

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

Read the first post in this thread for rules.

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

Upper Body Movement
100 Pull-Ups. Pretty straight forward. If you have trouble with Pull-ups, do as many as you can followed by negatives(Jumping up and slowly lowering yourself down). If negatives are difficult for you as well, do Inverted Rows

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
5 mins L-sits.

Jumping Movement
50 Box Jumps.

Cardiovascular Training
Run for 45 minutes straight at 65% your max effort. Aim for at least 5 miles.
OR
The Miracle Mile. This is a fun one, but still challenging. Your goal is to run a mile proven to be impossible: a sub-4 minute mile. This is done by sprinting four intervals of 400m at 100+%. Allow full recovery between each interval (light jogging or stretching during this time is recommended).

--- OR ---

The 20 minute Tempo Run. Let's see who's been keeping on top of their cardio and endurance workouts. Warm up and stretch before trying this.. Start at 80-85% your max effort, this is the pace you will be holding for most of this run.
After 6 minutes kick it up to a 95% sprint for 20 seconds.
After the wind-sprint, step down to a 65-70% steady pace for a 40 second rest period (you are still running).
At the 13 minute mark, perform another sprint-and-rest interval.
Finish the remaining 6 minutes at tempo pace.
(20 minutes with two wind-sprints)

[ Edited Sun 03 Jan 2009 : 22:57 ]

Ain't nothin gonna break my stride

cak010

Mon 04 Jan 2010 : 16:21

-= PKCali Admin =-

Registered Member #4

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

Thanks for setting this up Juxta!

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

PK-CALI

PKNA

PAWA-USA

Peace be da journey!
ParkourClasses.com

N o F l o

Mon 04 Jan 2010 : 17:37

Registered Member #443

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

@Juxta: You are my hero.

" 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

Juxta

Mon 04 Jan 2010 : 21:27

Registered Member #2221

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

Me a hero? I'M the one that needs a hero! :(
If no one's willing to make one of these themselves, can someone please at least send my some different workout ideas so we can get some more variety?
Scary as it sounds, I'm not really 100% sure what I'm doing here... just trying to keep myself and anyone else occupied for the time being, lol :S

EDIT: Any little exercies can help - like suggesting a new upper body, jumping, or abdominal workout. Right now all I have to go off of are exercises I remember from XC and track, or recycling older workouts from these No-Excuses.

[ Edited Tue 05 Jan 2010 : 02:29 ]

Ain't nothin gonna break my stride

jaywelch61

Tue 05 Jan 2010 : 01:57

Registered Member #2735

Joined: Mon 04 Jan 2010 : 04:55
Location: Livermore, CA
Posts: 1

I'll see what I can do to help, Juxta ;)

Rebel_City_4K

Tue 05 Jan 2010 : 09:33

Registered Member #2542

Joined: Tue 08 Sep 2009 : 03:03
Location: Los Angeles, CA (Korea Town)
Posts: 133

-Bar rows.
Hang from monkey bars and lift your legs so you're essentially in a push up position on the inderside of the bars. Now pull yourself to the bar (not unlike a push up or pull up). These suck after 10 really slow.
-Hanging leg raises
Hang from pull up bar
Bring knees to chest or legs above chest straight out
-polymetric push ups
Set of 50
5 regular
5 wide grip
5 close
5 diamond
5 dive bombers
5 claps
5 one arm ( 5 each arm)
10 spiderman

"I dunno, I always thought you were like, a 14 year old white boy...with blonde hair" - Plastic

The Elders say,"Be patient good things come with time"

"Movement is caused by electric discharges and minor explosions of chemicals reacting within the body. Go blow up on something."

Stumpy

Tue 05 Jan 2010 : 10:19

Registered Member #2212

Joined: Mon 23 Mar 2009 : 21:24
Location: Placerville
Posts: 808

Ab workout - bicycles the weights are optional :)

"Limits were set by our creator to give us somthing to do."

"You break limits or break bones, either way you gotta good story to tell."

Want to join a PK group, but are not near Sac or another big town?
Join Peregrine Parkour, we are located in Placerville CA and are always looking for cool people to join our group.

Bboyease4

Tue 05 Jan 2010 : 17:11

Registered Member #2133

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

@ stumpy
-link-

My question is, how do you define how good an abdominal workout is? Like is the study based off of who got a six pack the fastest, or is it based on the endurance you gain from the exercise, the amount of muscle mass the person gained, mucle strength gained etc.
Idk, Im curious to know what you guys think. (sorry this is a little off topic btw)

Oh and Thanks Juxta!

[ Edited Tue 05 Jan 2010 : 17:11 ]

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

Rebel_City_4K

Tue 05 Jan 2010 : 19:47

Registered Member #2542

Joined: Tue 08 Sep 2009 : 03:03
Location: Los Angeles, CA (Korea Town)
Posts: 133

Abs are made visible through loss of body fat...size, definition and strength of abs come from exercising them...a good def, strength, and muscle building workout should do just that. Dieting (eating properly) and cardio does the rest. Unless you're jacob. That rat bastard.

Jackal

Tue 05 Jan 2010 : 21:00

Registered Member #2164

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

Half way through reading your comment, i decided i was going to write a sarcastic response. Then i realized you did it for me as i read the second half. LOL

[ Edited Tue 05 Jan 2010 : 21:01 ]

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)

~ FIFTEEN CENTS - WILL HELP ME BUY A SANDWICH ~

Stumpy

Tue 05 Jan 2010 : 22:35

Registered Member #2212

Joined: Mon 23 Mar 2009 : 21:24
Location: Placerville
Posts: 808

Rebel_City_4K wrote ...

Abs are made visible through loss of body fat...size, definition and strength of abs come from exercising them...a good def, strength, and muscle building workout should do just that. Dieting (eating properly) and cardio does the rest. Unless you're jacob. That rat bastard.

yah jake! you got the metabolism of a flippin kangaroo rat :)
my buddy robert is the same way.
i hate you both X(

DancinNinja

Wed 27 Jan 2010 : 13:28

Registered Member #2622

Joined: Thu 29 Oct 2009 : 22:26
Location: Rancho Cucamonga
Posts: 412

Are these still going on? If so send me a link to it because I might of missed the Thread when I was looking for it.

Keep It Flowin'

Rancho Cucamonga Sessions

cak010

Thu 28 Jan 2010 : 13:55

-= PKCali Admin =-

Registered Member #4

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

We haven't been posting new ones every week unfortunately, but by all means, go back and repeat old ones and mix and match.
You can even keep a blog thread of your training in the blogs forum to help you keep track.

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

PK-CALI

PKNA

PAWA-USA

Peace be da journey!
ParkourClasses.com

Juxta

Thu 28 Jan 2010 : 19:34

Registered Member #2221

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

I'll try and post one this weekend.

Ain't nothin gonna break my stride

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

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