San Diego Parkour

THREE workouts – ONE WEEK to complete. They don’t have to be done all at once, but get them done… GO!!

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Full Body / Cardio/ Warm up

60 Crab roll into planks/Bridge

• Start in a Push up position then turn over into a Crab (or bridge) then turn over again back into push up position (thats one)
• Do it one way then the other or 3 rolls to each side for balance and to prevent dizzyness
• intoor
• Focuses on shoulder, chest, abdominal, back & hip strength and flexibility

Upper body

50 Wall walk-ups / Wall handstands/Hand Stand Press/

• wall walk up- http://www.youtube.com/watch?v=K7DaRCQh0lY
• Too easy? hand stand push ups  … still too easy Handstand walk- http://youtu.be/DyYtctW5Ou4
• TRY TO KEEP YOUR BACK FLAT AND ABS TIGHT!!!
• If walking, try to do “steps” to each side for balance
• Focuses on shoulder arm and abdominal strength

Lower Body 

100 side to side lunges

• http://www.youtube.com/watch?v=FUX6Pz8vV0s
• Also try to jump between each one for plyo!!
• Focuses on hip,thigh and calf strength & flexibility

HAVE FUN !!!

THREE exercises, ONE week to complete them…They dont need to be done all at once just get the total done anyway you can…GO!!!

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Upper body

50 Side plank press up

• http://www.youtube.com/watch?v=wa5Li3edwl4

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Lower Body

100 Leg step ups

• http://www.youtube.com/watch?v=KDwzB6xuZ9o
• 50 on each leg

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CARDIO

100 Speed Crawl (total)

• Start in Crouch, Left / right hand on ground next to you but slightly in front
• Putting weight on planted hand kick feet out from under you as if doing speed vault and land next to or in front of hand
• Switch hands and repeat
• Can also be done in place if desired
• 50 on each side

THREE workouts - ONE WEEK to complete. They don’t have to be done all at once, but get them done… GO!!

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Full Body / Cardio/ Warm up

50: Mountain Climber Burpees

• Burpee- http://www.youtube.com/watch?v=PYfNA_lmkHM
• Do 4 Mountain climbers before jumping up (2 steps each leg)
• Focuses on Multiple muscle groups
• Mountain climber-

Upper body

80 Swinging Dips

• Same as regular dips but your switching your feet from in front of you to behind you after each rep.
• (so 40 seated dips and 40 elevated pushups basically)
• Do a push up / Dip, tuck you feet under, and switch and continue
• Try to have enough space under you, so you can carry your feet under without touching before rep
• Focuses on triceps, chest, and abdominals
• -Tuck under- -repeat-

Lower Body

80 Russians / Squat-Straddle jumps

• Shown at 1:00 – http://www.youtube.com/watch?v=muPNr4jEXkk
• Focuses on Hip flexors, leg extensors & Calves

THREE workouts - ONE WEEK to complete. They don’t have to be done all at once, but get them done… GO!!

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Lower Body

100 Super Squats:

• Squat position Feet flat but weight on balls of feet
• Swing arms and leap (hard)
• Fully extend with arms reaching up
• Rebound and repeat (Focusing on plyo and power)
• http://modernation.files.wordpress.com/2010/04/picture-3.png

Upper body

50 Frog Stands:

• Crouch down, hands in front, shoulder width apart
• lean forward and put weight on hands
• Try to balance in tuck planche for 3 seconds (May push/transition into handstand if desired)
• Video Tutorial = “How to do a Frog Stand“
• (Also try it with knees together)

• Emphasis on moving in different ways (fwd-bwd-sdwy)
• Think of it as NON STOP movement around the inside and edge of a circle at a moderate -vigorous pace
• may add in Crawls / rolls / cartwheels if desired for more intensity, JUST KEEP MOVING
•  http://www.youtube.com/watch?v=4v-wYfZZBQc This boy is only standing in one place but you get the idea of constant motion up -down-around and across

THREE workouts - ONE WEEK to complete. They don’t have to be done all at once, but get them done… GO!!

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Lower Body:
30 Pistol squats – Each Leg

Core:
150 Tuck jumps

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Pro Tip: Google the name of any exercise for hundreds of step-by-step tutorials.

 Good luck and have fun!!

Three workouts – One week to get them done – Dont have to be done at once, just get them done…

UPPER BODY

100 Kong crawls / dive press handstands (stalls)

• Crouch
• Hands reached out in front on floor, shoulder width part
• Carry body forward with feet landing between hands
• Repeat
• OR from crouch swing arms and do dive  handstand (stall) keeping body tucked

LOWERBODY

100 Candlesticks

• Sit in tuck
• Roll back onto shoulder blades (NO WEIGHT ON NECK)
• Roll forward and W/O using hands get up onto feet and jump up (straight – tuck-straddle up to you)
• land and repeat

CARDIO

10 Minutes Capoeira Ginga – http://www.youtube.com/watch?v=jaEUPeL6izk

Spice up your routine with the NO EXCUSES Workout!

3 exercises, 1 week to complete! GO!

Exercises dont need to be done  all at once, but if you can why not try…

1)Upper body

100 Dive bomb push ups = http://www.youtube.com/watch?v=66-v0AaANHk

2)Lower body

200 Flying Knee Squats (100 each leg) -

• Stand in a lunge
• Throw back leg forward (either straight or swing)
• Drive knee up (muay thai knee)
• Hop off opposing leg
• Land in lunge and squat
• Repeat until 100 on both legs or 200 in total

3)Cardio

M50  = http://www.youtube.com/watch?v=bkD9LwDBWW If you wanna do the 100 go for it but i lowered it for the sake of time

HAVE FUN AND ENJOY ^_^

Spice up your routine with the NO EXCUSES Workout!

3 exercises, 1 week to complete! GO!

Exercises dont need to be done  all at once, but if you can… go for it!

100 plyometric squats / 100 tricep dips / 100 explosive tuck ups

Hey guys, sorry for the lack of updates! We’re still working on ideas for content and resources that will make this site more usable. If you’d like to help out, contact us!

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It’s been a looooooong time since i’ve posted these, so I decided to do it once again.

No excuses is a method of staying in shape and conditioning every week. The way it works is that every week there will be three exercises that have to be completed at anytime during that week. The next week, one of those exercises gets changed, one gets harder, and one gets replaced.
This weeks exercises are…

10 50 yard sprints paying attention to the acceleration. Do these negative split (first 5 easier, last 5 hard)

3 sets of 5 handstand pushups

5 sets of 10 kip ups