Workout Routines

The Crash Course in Parkour Workout Routine

Build the speed, agility and physique of an urban free runner with this minimal equipment workout.

by CSCS
Parkour Crash Course Workout Routine
Duration 7 Days
Exercises 17
Equipment Yes

Eager to level-up your real-life Assassin’s Creed-style movement skills? The following 7-day training program courtesy of physical therapist, parkour practitioner and former America Ninja Warrior contestant, Ben Musholt will help you build the required strength.

SEE ALSO: What it Takes to Be a Parkour Athlete

TRAINING SPLIT
Day 
Activity
1
Park Day
2
Park Day
3
Gym Day
4
REST
5
Park Day
6
Park Day
7
Gym Day

Day 1: Warm-up: 6 minutes of quadrupedal movement, such as bearcrawling.
As many rounds as possible (AMRAP) in 10 minutes.

Day 2: Warm-up: 6 minutes of jumping jacks (3 min.) and high knees running (3 min.) Perform circuit-style, moving from exercise to exercise without rest. Rest 1-2 minutes between circuits.

Day 3: Between exercises, perform 12 strict pull-ups. If you can do more than 12, use a weight vest to increase resistance.

Day 4: Using this day for active recovery, Musholt advises that you to “Go for a light jog and work on your flexibility/mobility for 30 minutes.”

Day 5: Warm-up: 6 minutes of split jumping jacks (2 min.), hip circles (2 min.) and shoulder circles (2 min.). Complete all reps in this order

Day 6: Warm-up: 8 minutes of jogging, working on braided steps and backward running. Perform circuit-style, four times through, in as little time as possible.

Day 7: Between exercises, perform 12 dips. If you can do more than 12, use a weight vest to increase resistance.

Day 1 Recruitment

Exercise 1

General Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
10 reps
90 sec. rest

Exercise 2

Broad Jump
exercise image placeholder
4 sets
6 reps
90 sec. rest

Exercise 3

Toes-To-Bar
exercise image placeholder
4 sets
8 reps
90 sec. rest

Day 2 Climbing High

Exercise 1

Dumbbell Step-Up You'll need: Bench, Dumbbells, Box How to
Dumbbell Step-Up thumbnail
4 sets
10 each reps
90 sec. rest

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
4 sets
8 reps
90 sec. rest

Exercise 3

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
4 sets
6 reps
90 sec. rest

Day 3 Powering Up

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
5 sets
5 reps
90 sec. rest

Exercise 2

Overhead Barbell Press You'll need: Barbell How to
Overhead Barbell Press thumbnail
5 sets
5 reps
90 sec. rest

Day 4 Rest

Day 5 Falling with Style

Exercise 1

General Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
30 reps
3 min. rest

Exercise 2

Bodyweight Jump Squat You'll need: No Equipment How to
Bodyweight Jump Squat thumbnail
1 sets
40 reps
3 min. rest

Exercise 3

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
1 sets
60 reps
3 min. rest

Day 6 Escape Plan

Exercise 1

Sprint
exercise image placeholder
3 sets
25 meters reps
-- rest

Exercise 2

Commando Crawl
exercise image placeholder
3 sets
10 meters reps
-- rest

Exercise 3

High Box Jump You'll need: Box How to
High Box Jump thumbnail
3 sets
10 reps
90 sec. rest

Exercise 4

Burpee How to
exercise image placeholder
3 sets
6 reps
90 sec. rest

Day 7 Synchronization

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
5 sets
5 reps
60 sec. rest

Exercise 2

Barbell Lunge You'll need: Barbell How to
Barbell Lunge thumbnail
5 sets
5 each reps
60 sec. rest
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