Workout Oct 14, 2014 (Body building)

Okay so this is the body building routine.

We will do it three days a week or more depending on the resting period.

You can start with whatever weight you feel comfortable with.

Here is the breakup of days
Shoulder/legs
Chest/Bicep
Wings/Tricep

Today is Shoulder/Legs

Warmup:
Farmers walk (50 steps)

Each set include 10 laps
Total 3-4 sets for each exercise (What suits you)

Shoulders:
Exercises:
1. Dumbbell lateral raise
2. Front shoulder raise
3. Overhead shoulder press
4. Arnold press

Legs:
1. Dead lifts
2. Romanian dead lifts
3. Calve raises with dumbbells

Cool down:
2-5 minutes jog

Workout Routine: Workout Oct 12, 2014 (Calisthenics)

For beginners:

I am starting a workout series for beginners. As I myself am an intermediate traceur so you will not find it difficult to follow me.

Right now I am trying maxcapacity workout on the usual days apart from that is the body building workout.

So, two different workouts will be going simultaneously.

For example, today I will do calisthenics and tomorrow I will do body building. If you do not have dumbles or do not hit gym than you can leave that one.

Here is the workout for today:

Warm up:
Jump Rope, butterfly jumps 2-3 minutes. As many as you can

16 minute workout:

Squats 130 in 4 minutes

At least 40 squats in one minute

Push ups 130 in 4 minutes

Lunges - 130 - 4 minutes

Plank bridge - 150 seconds

Finish exercise in 16 minutes

Stretch:

Full Leg spread - 30 sec
Torso stretch - 30 sec

Absolute beginners:

Now here is the deal.
If you are absolute beginner. Divide every workout by 2. Do that!

Flips are not Parkour!

Flips are not Parkour guys so stop including them inside parkour. They not only slow people down but are wasted risk. 

Yes! you can practice them but in a real life situation where you are being chased by someone you will not use them. Will you?

So, think about the real life situation and train like that.

Have  safe training!

This is parkour

This is NOT PARKOUR