aiwodfitness.com 
Parkour Training for Beginners
Welcome to your Parkour training for beginners workout! Parkour is a full-body workout that combines strength, agility, and flexibility while mastering the art of movement. This workout will help you improve overall fitness, build muscle, and enhance your athletic abilities.
Workout Overview and Benefits
Parkour training is designed to create a body capable of moving in multiple ways, ensuring not only a balanced physique but also functional strength. With Parkour training for beginners, you’ll learn the basics while also getting a great cardiovascular workout. The fluid movements help in boosting your coordination and confidence.
Warm-Up (10 Minutes)
- Jogging: 3 minutes
- High Knees: 1 minute
- Butt Kicks: 1 minute
- Arm Circles: 2 minutes
- Dynamic Stretches: 3 minutes (focus on hip flexors, hamstrings, and shoulders)
Main Workout Routine (30 Minutes)
- Precision Jumps (5 Sets of 5): Focus on landing with control and maintaining balance.
- Quadrupedal Movement (4 Sets of 30 Seconds): Move on all fours, without your knees touching the ground, to engage all your muscles.
- Wall Runs (5 Sets of 3 Reps each leg): Practice running up a wall, aiming for height and control.
- Balance Work (4 Sets of 30 Seconds each side): Find a beam or curb and practice walking across it, creating stability in your core and legs.
- Vault Drills (3 Sets of 5 for each type): Start with safety, speed, and lazy vaults.
Cool Down (5-10 Minutes)
Finish your Parkour training for beginners session with a series of static stretches and deep breathing exercises to return your body to its resting state.
- Hamstring Stretch: 1 minute each side
- Quadriceps Stretch: 1 minute each side
- Shoulder Stretch: 1 minute each side
- Child’s Pose: 2 minutes
- Deep Breathing: 2 minutes
