Parkour Training Workout

Parkour training is a dynamic and fluid discipline that enhances agility, strength, balance, and overall fitness. Perfect for those who want an engaging and exhilarating workout.

Warm-Up

• Light Jogging: 5 minutes
• Dynamic Stretches:
  • Arm Circles: 1 minute
  • Leg Swings: 1 minute per leg
  • Hip Circles: 1 minute
  • Spinal Rotations: 1 minute
• High Knees: 2 minutes

Main Parkour Training Circuit

• Precision Jumps: 5 sets of 5 reps

  Focus on landing accurately on a designated point.

• Wall Runs: 5 sets of 3 reps

  Run up a wall as high as possible, using your feet to gain height.

• Quadrupedal Movement (QM): 5 minutes

  Crawl on all fours, emphasizing fluid movement and smooth transitions.

• Cat Leaps: 5 sets of 3 reps

  Jump and grab onto a ledge or railing, pulling yourself up.

• Vaults Training: 10 minutes

  Practice different vaults like the safety vault, kong vault, and speed vault.

Strength and Conditioning

• Push-Ups: 3 sets of 15 reps
• Pull-Ups: 3 sets of 10 reps
• Pistol Squats: 3 sets of 8 reps per leg
• Plank: 3 sets of 1 minute

Cool Down

• Static Stretching:
  • Hamstring Stretch: 1 minute per leg
  • Quadriceps Stretch: 1 minute per leg
  • Shoulder Stretch: 1 minute per side
  • Hip Flexor Stretch: 1 minute per side
• Deep Breathing Exercises: 5 minutes

Benefits of Parkour Training

Parkour training develops functional strength, enhances coordination, improves cardiovascular health, and offers a fun and unique way to challenge your body. It’s an excellent form of workout that translates well to everyday physical activities.