Parkour Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
Parkour Workout Plan

Parkour Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Parkour Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
Parkour Training Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
1 sets, 00:01:00
1 00:01:00 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Parkour is a sport that requires extreme functional body strength and this workout is going to help you improve your over all body strength. This parkour workout will help you to improve your quickness and explosiveness as well. Having a strong core is key to this sport.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Parkour is one of the most intense and demanding forms of exercise to ever come into existence. Its usefulness spans from maintaining peak physical conditioning to practicality in training for combat, firefighting, and police work, among other occupations. To become proficient at Parkour, you... more

Parkour is one of the most intense and demanding forms of exercise to ever come into existence. Its usefulness spans from maintaining peak physical conditioning to practicality in training for combat, firefighting, and police work, among other occupations.

To become proficient at Parkour, you must demand everything from your body and have a “never say never” attitude. The Parkour workout is designed for those who wish to become elitists in this increasingly popular sport.

Extreme Parkour Training

Parkour fitness requires utilizing every muscle in the body, conditioning you to be prepared for any combination of moves including ducking, jumping, running, climbing, pushing, and pulling. To move around, through, over, and under obstacles is challenging enough; to do so quickly and efficiently, staying in constant forward motion, requires even more stamina and functional strength than average fitness allows for.

The three Parkour workouts will push you hard, building a combination of muscle strength and endurance. Exercises for Parkour are not your prototypical pretty isolation moves. They are compound exercises that will create lasting and noticeable increases in strength from head to toe.

The Parkour Exercise Routines at a Glance

The Training Workout, Circuit Workout, and Pull-up Workout make up the trifecta of Parkour exercise routines to be completed each week.

The Training and Pull-up workouts use a straightforward set-rest arrangement. One minute recovery periods will allow enough rest to perform the next set, but not so much that the routines become inefficient and ineffective.

The Circuit workout mixes things up, moving you through move after move, with no rest, to push your endurance to its peak and create a high level of durability.

Mental and Physical Preparation

The Parkour training workout may very well be one of the most demanding programs you have undertaken. It is essential to understand the Parkour training exercises, the muscles they target, and follow proper form on every rep of every set.

The mind often sets limits for us that are not real. Towards the end of the program, for instance, you will be pushing yourself to do a combined 100 pull-ups in one workout. If you allow this idea to intimidate you, you may face failure because of not being mentally prepared.

Feeding the body properly, adequate rest, and stretching are all ways to make certain your body will be able to take on the physical demands Parkour exercises bring. Additionally, the Parkour conditioning exercises do not include the aerobic component, which will make actual practice and participation easier. Therefore, on days in-between Parkour workouts, it may behoove you to work in some cardiovascular endurance and interval training.

Take Practical Precautions

Completing the Parkour workout routine will not make you invincible. When actually performing Parkour, make sure to keep yourself reasonably safe and avoid potential injury as much as possible. This is especially important to those just beginning in the practice.

Parkour is extreme. The Parkour workout program is equally extreme, providing the necessary action plan to keep you mentally and physically prepared for any obstacle, anywhere. Get started with the Parkour Workout Plan today and enjoy making the environment your ever-evolving playground.

Parkour Circuit Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
5 sets, 5 reps
5 5 --:--
Quads / Intermediate
5 sets, 5 reps
5 5 --:--
Lats / Intermediate
5 sets, 5 reps
5 5 --:--
--
--
5 sets, 5 reps
5 5 -- --:--
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 00:00:30
3 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Parkour is a sport that requires extreme functional body strength and this workout is going to help you improve your over all body strength. This parkour workout will help you to improve your quickness and explosiveness as well. Having a strong core is key to this sport.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Parkour is one of the most intense and demanding forms of exercise to ever come into existence. Its usefulness spans from maintaining peak physical conditioning to practicality in training for combat, firefighting, and police work, among other occupations. To become proficient at Parkour, you... more

Parkour is one of the most intense and demanding forms of exercise to ever come into existence. Its usefulness spans from maintaining peak physical conditioning to practicality in training for combat, firefighting, and police work, among other occupations.

To become proficient at Parkour, you must demand everything from your body and have a “never say never” attitude. The Parkour workout is designed for those who wish to become elitists in this increasingly popular sport.

Extreme Parkour Training

Parkour fitness requires utilizing every muscle in the body, conditioning you to be prepared for any combination of moves including ducking, jumping, running, climbing, pushing, and pulling. To move around, through, over, and under obstacles is challenging enough; to do so quickly and efficiently, staying in constant forward motion, requires even more stamina and functional strength than average fitness allows for.

The three Parkour workouts will push you hard, building a combination of muscle strength and endurance. Exercises for Parkour are not your prototypical pretty isolation moves. They are compound exercises that will create lasting and noticeable increases in strength from head to toe.

The Parkour Exercise Routines at a Glance

The Training Workout, Circuit Workout, and Pull-up Workout make up the trifecta of Parkour exercise routines to be completed each week.

The Training and Pull-up workouts use a straightforward set-rest arrangement. One minute recovery periods will allow enough rest to perform the next set, but not so much that the routines become inefficient and ineffective.

The Circuit workout mixes things up, moving you through move after move, with no rest, to push your endurance to its peak and create a high level of durability.

Mental and Physical Preparation

The Parkour training workout may very well be one of the most demanding programs you have undertaken. It is essential to understand the Parkour training exercises, the muscles they target, and follow proper form on every rep of every set.

The mind often sets limits for us that are not real. Towards the end of the program, for instance, you will be pushing yourself to do a combined 100 pull-ups in one workout. If you allow this idea to intimidate you, you may face failure because of not being mentally prepared.

Feeding the body properly, adequate rest, and stretching are all ways to make certain your body will be able to take on the physical demands Parkour exercises bring. Additionally, the Parkour conditioning exercises do not include the aerobic component, which will make actual practice and participation easier. Therefore, on days in-between Parkour workouts, it may behoove you to work in some cardiovascular endurance and interval training.

Take Practical Precautions

Completing the Parkour workout routine will not make you invincible. When actually performing Parkour, make sure to keep yourself reasonably safe and avoid potential injury as much as possible. This is especially important to those just beginning in the practice.

Parkour is extreme. The Parkour workout program is equally extreme, providing the necessary action plan to keep you mentally and physically prepared for any obstacle, anywhere. Get started with the Parkour Workout Plan today and enjoy making the environment your ever-evolving playground.

Parkour Pull-Up Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Expert
1 sets, 10 reps, 01:00 rest
1 10 01:00
Lats / Intermediate
1 sets, 10 reps, 01:00 rest
1 10 01:00
Lats / Intermediate
1 sets, 10 reps, 01:00 rest
1 10 01:00
--
--
1 sets, 10 reps, 01:00 rest
1 10 01:00
--
--
1 sets, 10 reps, 01:00 rest
1 10 01:00
--
--
1 sets, 50 reps, 01:00 rest
1 50 01:00
--
--
1 sets, 10 reps, 01:00 rest
1 10 01:00
--
--
1 sets, 50 reps, 01:00 rest
1 50 01:00
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

If you are not able to do handstand push-ups you can hold a handstand for 2 minutes. Pistol squat repetitions are 25 each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Parkour is one of the most intense and demanding forms of exercise to ever come into existence. Its usefulness spans from maintaining peak physical conditioning to practicality in training for combat, firefighting, and police work, among other occupations. To become proficient at Parkour, you... more

Parkour is one of the most intense and demanding forms of exercise to ever come into existence. Its usefulness spans from maintaining peak physical conditioning to practicality in training for combat, firefighting, and police work, among other occupations.

To become proficient at Parkour, you must demand everything from your body and have a “never say never” attitude. The Parkour workout is designed for those who wish to become elitists in this increasingly popular sport.

Extreme Parkour Training

Parkour fitness requires utilizing every muscle in the body, conditioning you to be prepared for any combination of moves including ducking, jumping, running, climbing, pushing, and pulling. To move around, through, over, and under obstacles is challenging enough; to do so quickly and efficiently, staying in constant forward motion, requires even more stamina and functional strength than average fitness allows for.

The three Parkour workouts will push you hard, building a combination of muscle strength and endurance. Exercises for Parkour are not your prototypical pretty isolation moves. They are compound exercises that will create lasting and noticeable increases in strength from head to toe.

The Parkour Exercise Routines at a Glance

The Training Workout, Circuit Workout, and Pull-up Workout make up the trifecta of Parkour exercise routines to be completed each week.

The Training and Pull-up workouts use a straightforward set-rest arrangement. One minute recovery periods will allow enough rest to perform the next set, but not so much that the routines become inefficient and ineffective.

The Circuit workout mixes things up, moving you through move after move, with no rest, to push your endurance to its peak and create a high level of durability.

Mental and Physical Preparation

The Parkour training workout may very well be one of the most demanding programs you have undertaken. It is essential to understand the Parkour training exercises, the muscles they target, and follow proper form on every rep of every set.

The mind often sets limits for us that are not real. Towards the end of the program, for instance, you will be pushing yourself to do a combined 100 pull-ups in one workout. If you allow this idea to intimidate you, you may face failure because of not being mentally prepared.

Feeding the body properly, adequate rest, and stretching are all ways to make certain your body will be able to take on the physical demands Parkour exercises bring. Additionally, the Parkour conditioning exercises do not include the aerobic component, which will make actual practice and participation easier. Therefore, on days in-between Parkour workouts, it may behoove you to work in some cardiovascular endurance and interval training.

Take Practical Precautions

Completing the Parkour workout routine will not make you invincible. When actually performing Parkour, make sure to keep yourself reasonably safe and avoid potential injury as much as possible. This is especially important to those just beginning in the practice.

Parkour is extreme. The Parkour workout program is equally extreme, providing the necessary action plan to keep you mentally and physically prepared for any obstacle, anywhere. Get started with the Parkour Workout Plan today and enjoy making the environment your ever-evolving playground.

69 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Resistance Band
  • Dip/Chin-Up Machine
Show All

No Reviews yet.

Parkour Workout Plan

69 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Squat Rack
  • Chin-Up Bar
  • Resistance Band
  • Dip/Chin-Up Machine
Show All