PKCali - Parkour California: Forums / Health, Fitness, Injuries / No Excuse Workout

Random Image

"Pv San Diego - Flag 04"

[Parkour Images]

Anti-Competition

Please Click and Read

Welcome Guest

Affiliates

Parkour California

PKCali
THE Parkour resource for California.We are everywhere:
- Los Angeles
- San Diego
- San Francisco
- Orange County
- Riverside
- Sacramento
- Stockton
- San Jose
- Central Valley

and all over the rest of this great state!

PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
<< Previous thread \| Next thread >>


No Excuse Workout - Week of June 7
This thread is now closed

Author

Post

wasabe

Tue 09 Jun 2009 : 16:06

Registered Member #74

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

Here's your belated week long butt kicker. Shorter amount of time just means you'll have to kick it up a notch =)

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

Read the first post in this thread for rules.

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

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
3 minutes worth of front planks. 3 minutes of side planks, both sides. (3+3+3 = 9 minutes total) Get something that can count seconds and add up all your attempts.

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.

cak010

Tue 09 Jun 2009 : 16:43

-= PKCali Admin =-

Registered Member #4

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

Sounds good!

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

PK-CALI

PKNA

PAWA-USA

Peace be da journey!
ParkourClasses.com

David Jones

Tue 09 Jun 2009 : 19:37

Registered Member #1719

Joined: Tue 08 Jul 2008 : 11:42
Location: Philadelphia, PA
Posts: 1106

I'm up for this! My ankles ready to go now!

kenshin9909

Tue 09 Jun 2009 : 19:44

Registered Member #2294

Joined: Sun 10 May 2009 : 22:02
Location: Sacramento
Posts: 396

woooooo hill workouts!!! finally ... i like hills =]

DUDE YOU JUST GOT KONGED ON!!!!
(916) 498-4821 (feel free to text) just tell me who you are.

wasabe

Tue 09 Jun 2009 : 22:41

Registered Member #74

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

Oh yes...CSULB has a very nice hill... (a little foreshadowing for those coming to CSULB this weekend) >=D

orem

Tue 09 Jun 2009 : 23:01

Registered Member #1336

Joined: Tue 25 Dec 2007 : 22:45
Location: La Canada/ Oakland
Posts: 370

everything in my town is on a slope :P perfect

Juxta

Tue 09 Jun 2009 : 23:30

Registered Member #2221

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

Voluntary Road - zoom to street view on Taylor (just above Voluntary) and check it out. 150 yards to the top.
My hill. It's not very close to my house but this hill is a beast. In XC days, anyone that could crest this hill 5 times in our hill cycle workout got a 2 liter of soda from coach.
The Track n' Field guys were pathetic on this thing. The only guys who could reach the top out of them (excluding anyone on distance team... which was the XC team) were the top varsity sprinters.

And that was the easy one.
Spur Avenue - From the bottom right corner of the dirt triangle there (just right of where Belmont begins), follow the main dirt path until it starts to turn back left. That is the uphill. It isn't as steep as Voluntary, but it's close, and very long.
What makes this hill a nightmare to me is that it was the first part of the laps we run there. Follow the dirt path back left, back up to the hill base, further right (steep downhill part), then we run along some rolling mounds to about where Jeffries Ranch Rd would be and back to the base of the Monster hill. 1 lap, we did 3-4.

[ Edited Tue 09 Jun 2009 : 23:52 ]

Ain't nothin gonna break my stride

DANNYC

Wed 10 Jun 2009 : 01:53

Registered Member #1732

Joined: Tue 15 Jul 2008 : 15:31
Location: FULLERTON
Posts: 540

Just running from the grass at the bottom of HP straight up the dirt to the top by the water tower is killer. It only takes about 90 seconds to get to the top but it's almost all straight up. It builds character.

STRENGTH & HONOR

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

<< Previous thread | Next thread >>


Jump: Back to top

All content Â© their respective owners. The content on this website may not be duplicated, transferred, changed, or otherwise manipulated without consent of the copyright holder. The website owners are not responsible for any actions or beliefs of website users. By viewing this website you agree to the above terms. Disclaimer & Terms of Use