Being creative in your exercise routines is one of the best ways to stay motivated for reaching any long term goals. Tasking your body is important if one of those goals is to build functional muscle. And one of the most awe-inspiring training sessions I’ve ever witnessed was a Parkour workout. This type of training routine is designed to condition the entire body. They apply various principles related to gymnastics, bodyweight training and speed training.
In this post we’ll reveal the various exercises you can use to piece together a routine meant to harness the agility and endurance capabilities of this art/sport.
The philosophy behind Parkour (aka PK) is “the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment,” as stated on the American Parkour website.
Becoming a Traceur Requires the Right Conditioning
Here are a few examples of specific exercises you might find useful while training for PK. These type of movements rely on full body exercise principles, therefore are designed to engage as many muscles as possible. Applying these in a routine will shorten the amount of time needed to keep the body under tension.
This is a sample of what a Parkour workout looks like in action:
Here’s a list of Upper Body Movements to use in your training:
- Wall Dips (or One-Arm Wall Dips)
- Muscle Ups
- Skull Crushers
Here are a few good examples of Lower Body Exercises:
- Box Jumps
- Plyo Bounds
A strong core is essential, try these in your sessions:
- Windshield Wipers
- Back Extensions
- Back Lever
This is one of my favorite Parkour videos…I like how you can just get lost in the flow.
In this video Daniel Ilabaca, expert free runner, reflects on the importance of the role Parkour has played in his life.
For anyone looking for strength gains, or a way to better their cardiovascular performance, a Parkour workout can deliver on both of these goals, and much more. There’s very little equipment needed to start developing muscles with a plan like this. In most cases, you’ll simply use your own body weight as resistance. And if you were to use only but a fraction of these exercises you can still reap some of the benefits a routine based on PK can offer.