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

October 27th - Workout

Our sunday Parkour practice.

Parkour Places in Karachi

Parkour is getting famous every where. The world is really getting the trend after so much hollywood movies started showing it. In Karachi there are many under ground groups who practice parkour. 

One of the groups that I know about is Pakistan Parkour.

These guys charge no fees and they practice in many different places.

So, here are the places where these guys practice.

1. Safari Park Karachi

Timing: 8am to 10am

2. Aziz Bhatti Park, Gulshan Iqbal

Timing 8am to 10am

3. KMC complex, Kashmir road

Timing 8am to 10am

Day for training: Saturday or Sunday.

All those parkour groups who want to get enlisted here kindly tell the name of your group and location and it will be added here.

Thanks

First book on Parkour

First book on parkour by George hebert:
Practical guide of physical education by george hebert
Download it from here:
http://www.mediafire.com/?e9cfazywshywts3

Fitness for Parkour - Squats & Pushups

Now you should start pumping your chest and triceps as well.

So, here is a routine that we use for pushups.

• Start by doing 5 pushups every day
• Give a break on Sunday
• After every 7 days, increase 5 more pushups
• That is 5 for this week, 10 for next week, and 15 for 3^rd week.

Bring it till 20 pushups and stick to it for at least 2 months, we know that will look difficult but that is not impossible, right!

And as you already have started jumping you will be feeling a little harder at the feet. That’s good; it means it’s getting tougher.

Now start doing squats as well.

Same like that,

• Start by 5 squats first week
• Take a break on Sunday or after 6 days
• 10 the next week, 15 after that and so on

Bring it till 20 as well, these are some basic exercises to bring you in shape and get you lighter. So that you can start Parkour.