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The Crash Course in Parkour Workout Routine

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

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  • 7 Days

  • 17

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Parkour Crash Course Workout Routine
Parkour Crash Course Workout Routine

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.

Routine

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Day 1

Recruitment

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 17

General Pushup

Equipment
No Equipment
Sets
3
Reps
10
Rest
90 sec.
Exercise 2 of 17

Broad Jump

Equipment
Sets
4
Reps
6
Rest
90 sec.

Day 2

Climbing High

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 17

Dumbbell Step-Up

Equipment
Bench, Box, Dumbbells
Sets
4
Reps
10 each
Rest
90 sec.
Exercise 5 of 17

Bodyweight Dip

Equipment
Dip Station
Sets
4
Reps
8
Rest
90 sec.
Exercise 6 of 17

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
6
Rest
90 sec.

Day 3

Powering Up

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 17

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
5
Rest
90 sec.
Exercise 8 of 17

Overhead Barbell Press

Equipment
Barbell
Sets
5
Reps
5
Rest
90 sec.

Day 5

Falling with Style

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 17

General Pushup

Equipment
No Equipment
Sets
1
Reps
30
Rest
3 min.
Exercise 10 of 17

Bodyweight Jump Squat

Equipment
No Equipment
Sets
1
Reps
40
Rest
3 min.
Exercise 11 of 17

Inverted Row

Equipment
Barbell, Squat Rack
Sets
1
Reps
60
Rest
3 min.

Day 6

Escape Plan

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 17

Sprint

Equipment
Sets
3
Reps
25 meters
Rest
--
Exercise 13 of 17

Commando Crawl

Equipment
Sets
3
Reps
10 meters
Rest
--
Exercise 14 of 17

High Box Jump

Equipment
Box
Sets
3
Reps
10
Rest
90 sec.
Exercise 15 of 17

Burpee

Equipment
Sets
3
Reps
6
Rest
90 sec.
How to

Day 7

Synchronization

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 17

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
5
Rest
60 sec.
Exercise 17 of 17

Barbell Lunge

Equipment
Barbell
Sets
5
Reps
5 each
Rest
60 sec.
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