a man during his workout

The Best Parkour Workout for a Full-Body Transformation

Do you want to be successful at Parkour? Then you’d better develop a killer Parkour workout routine. Proper conditioning and technique are essential for safely becoming a Parkour pro. Don’t let anyone fool you with quick gimmicks. Parkour takes time, dedication, and hard training, just like any other sport.

a man during his workout

For those up for the challenge, take a peek at our Parkour workout tips below. All of these Parkour workout tips have been used successfully by some of the most influential Parkour trainers in the business. Seriously consider adding all of these Parkour workout routines into your training sessions.

Top 3 Parkour Workout Routines for Full Body Strength

1. Quick 5-Minute Training Technique for Agility & Joint Stability

a sporty man doing squats on a metal bar

Popular Parkour YouTuber pigmie put out a great simple 5-minute Parkour workout routine that’s great for beginners. The key moves in this 5-minute training routine focus on increasing agility, stamina, and lower body strength training.

Step 1

You start off doing high knee jumps for 15 seconds to warm up the hips, ankles, and knees. Right after this, do two-toed jumps for another 15 seconds.

Step 2

Next, you’ll work on your ankle stability by jumping on one foot for 15 seconds. Switch to the other foot for another 15 seconds. Immediately move into a squat position and hold it for 15 seconds before relaxing for another 15 seconds.

Step 3

Once you’ve finished shaking off this “warm-up,” you’ll move straight into practicing forward rolls. Remember to roll onto your shoulder, not on your back. Focus on the right side for the first 30 seconds. If you can, try to stand on one foot when you get up to work your ankle stability.

Short Break

As you probably could’ve guessed by now, you practice forward rolls on your left side for the next 30 seconds. You can then take a break for 15 seconds.

Step 4

After this second break, you move into jumping switch lunges for plyometrics. Do these jumps for 30 seconds. Once you’re done with these jumps, just lightly run in place for 15 seconds, all the while preparing yourself for an even more intense 45-second plyometrics exercise.

Step 5

Bend down, put your hands in front of your toes, push your lower body back into a plank position, bring your legs forward again, and then jump up. It’s important not to use your hands at all to help you jump up. This is really working your back muscles. You can then relax for 15 seconds once you’ve completed a good 45 seconds of this tough plyometrics training.

Step 6

For the next exercise, it’s great to have a line you can follow on the ground. You’re going to jump from side to side across the line on one foot. You do this for 10 seconds for each foot. Finally, congratulate yourself with a relaxing shakedown for the last 30 seconds of this exercise.

If you practice this Parkour workout religiously, you’ll definitely notice better joint stability, higher jumps, and increased agility.

2. Upper Body Training

a young man bar pull ups

Ok, so we’ve figured out how to get some great lower body strength, but what about the upper body? A strong upper body is crucial in Parkour for climbing over moves like the wall run and the top out. The best exercise for upper body strength is the pull-up. You want to shoot for three sets of pull ups between 5-15 reps.

Part 1

It’s crucial to pull your body up with as much explosive force as you can muster. Professional Parkour runners like the Tapp Brothers usually try to pull their bodies up to the sternum. Although you want to pull up with great intensity, you should lower yourself from each pull up very gently.

This pull-up routine may be a bit intense for a beginner. If you find yourself struggling to achieve these reps, you can lie down on the ground and pull yourself up on a secure bar.

Part 2

Once you’ve finished these reps, rest for two minutes and get ready to do some wall dips. Again, you want to aim for three sets of around 5-15 reps with these wall dips. For proper technique in wall dips, be sure to keep your elbows in and get your chest over the wall you’re working with. Use your toes for support on the walls. Always go down the wall gently, but explode upwards. Once you’re done here, rest for two minutes.

Part 3

After you’re done with wall dips, move into pushups. You should shoot for the same three sets of 5-15 reps. However, each of your sets should be slightly different. In the first set, just do normal pushups. In the second set, put your hands together to form a diamond. Lastly, you should make your hands super wide in the third set. As always, go down slow and then push up with explosive power.

Doing these three exercises as a part of a regular training routine will certainly help improve your Parkour climbing skills.

3. Fun Exercises for the Core

a man doing a plank

The Tapp Brothers just revealed some of the most important ab exercises in a recent video. Two of these Parkour workout moves are extremely fun to do and serve as great stabilization exercises for your core.

Part 1

The first is called the QM Crawl. For this exercise, you’ll be walking on all fours forward/backward, but you have to use alternating hands and feet. So, when you move forward with your left hand, you’ll also move forward with your right leg. All the while, be sure to keep your core straight.

Part 2

The second exercise helps balance out the QM Craw. Instead of facing down, you’ll have your chest facing upwards and walk like a crab. Indeed, the name of this exercise is “The Crab Walk.” This is exactly the same as the QM Crawl, but you’re moving forward/backward facing upwards.

Bottom Line

The Parkour workout exercises listed above will definitely help you become a successful Parkour runner. Incorporating all of these workouts into a regular routine should give you the strength and agility needed to perform the most common Parkour moves.

Alternate which workouts you do each day to give your muscles time to sufficiently heal and strengthen. Of course, be sure to practice with common sense and safety when engaging in these exercises.

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