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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 !!!

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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

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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

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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!!

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

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 ^_^

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

For now, check out our facebook page for daily updates: www.facebook.com/sdparkour

Held in the third Friday  of every month (except October 21st)

from 7-10pm

$25 entry fee- comes with a juice box and slice of pizza

must fill out wavier if not already a student

http://www.victorygymnasticsacademy.com/PDF/Waiver_form_9.28.09%5B1%5D.pdf

4863 Shawline St.  San Diego, CA 92111