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

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