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Parkour strength conditioning at home

A lot of times we don’t have the time or the weather to go out and train in Parkour outside. For those of you stuck indoors here is a very good exercise routine to keep yourself strong by conditioning at home:

Press-Ups – This workout trains the triceps and the pecs. It’s the perfect exercise as both a warm-up exercise and strength building routine.

Clap Press-ups – Adds explosiveness to the regular Press-Ups movement. This trains your muscles to react faster. Remember to return to the same position. Don’t arch your back when doing this, it’s better to do less repetitions than a lot of bad ones.

Feet Up Press-ups – This exercise works the biceps. You can do them rapidly to improve your explosive strength or slowly to improve your resistance.

The V-Sit – It is a perfect workout for your core/abs. It means that it works all the muscles necessary to have a perfect stance when training in Parkour. This should be done until exhaustion.

Sit-ups – Pure core muscles training. Place your feet under a couch to have a better anchor to the floor.

Leg lift sit-ups – Abs exercise. Maintain your feet up and static. Move only your upper body. The stance is moreย  important than the number of repetitions.

Parkour stretch (Cobra) – Works the arms and back. This is very good as a last exercise to warm-down after you finished all the other routines.

Handstand push-ups – This develops your upper body strength and balance. This exercise can also be done separately from the previously described routine, as an individual exercise.

If you would like to know more about conditioning techniques you can look at my blog posts about upper body conditioning and lower body conditioning. These can be done outside and will help you improve your strength and speed.

  1. Chris

    July 19, 2011 at 3:01 pm

    No matter what variation of a press-up you come up with – it will never work the biceps as your video suggests. the biceps will always remain the antagonist in any pushing movement.

    • Ace

      June 6, 2012 at 12:54 am

      Except on the downpush. If you let yourself drop, then yes, it’s not gonna exercise the bicep. The only way to exercise the bicep is to control your way down, and not let gravity dictate how much you go down.

      • dice

        August 30, 2013 at 5:09 pm

        Still just working the tricep. it works it more as an endurance exercise because it is the eccentric phase of the movement. concentric builds strength, eccentric builds endurance. this is why people will lower a barbell slowly during curls because they want to work the muscle endurance of the bicep.

  2. Tarun

    November 18, 2011 at 2:22 pm

    Please provide some pics, will make it easy to understand correct posture for exercise.


    • Dan Dinu

      November 19, 2011 at 12:43 pm

      You have a Youtube video explaining all the exercises included. Hope it helps!

  3. Tanner Stewart

    May 3, 2012 at 7:47 pm

    What amount of repetitions would you recommend for each of these exercises?

    • Dan Dinu

      May 31, 2012 at 9:28 am

      Hi Tanner,

      I recommend doing at an average of 3×15 repetitions. But, you can do more, or less, according to your constitution and level of physical fitness.

  4. Kairo

    June 11, 2012 at 10:15 pm

    Can you please provide pictures and steps on how to do it? Thanks ๐Ÿ™‚

    • Dan Dinu

      June 12, 2012 at 8:51 am

      Hi Kairo,

      There is a Youtube video included in the post. All the exercises are shown in it. Hope it helps!

  5. Dan

    June 24, 2012 at 3:21 pm

    Can you post close up pics to show more detail please
    The video is a bit dark

    Thanks ๐Ÿ™‚

  6. parkour beginer

    August 15, 2012 at 9:38 pm

    should i focus more on the legs, arm or abdominal area for parkour. please to not say do a balanced exercise for all three.
    thanks ๐Ÿ™‚

    • Dan Dinu

      August 15, 2012 at 10:33 pm

      Hi, that’s a great question. I was actually thinking of saying that (do all three) mainly because you will need all of them in a Parkour run.

      However, if you want to focus on one of them, then it has to be the legs. They are the most solicited part, due to the precision landings, jumps and strides. So, you will have to build them strong. A lot of practitioners in London actually have backgrounds in athletic sports (track and field events). That’s why they are able to jump farther and stick their big landings.

      • Parkour noob

        December 19, 2015 at 8:18 am

        I’m about to go climbing and running today is there any exercises that could help me get prepared

  7. salah

    September 18, 2012 at 5:43 pm

    hi i want to have full train.for me of parkour i think that i have some skills but i am a begginer . so i need some help to devellope my skills…please and thanks

    • Dan Dinu

      October 12, 2012 at 9:50 am

      Hi Salah,

      If you want to develop your physical skills for Parkour & Free Running, I recommend you start some conditioning exercises outdoor. Something simple, like push-ups, pull-ups and lower body exercises for your legs. Indoor exercises are only a last resort, when you cannot train outside.

      If you want to improve your technique, then you will need a lot of repetition. I recommend starting small, like precision jumps and some light course running, to get your flow going. Then build from there!

  8. Mayo

    January 10, 2013 at 2:43 pm

    I see no leg routines, why?? If that’s the most important part.

  9. kim_indonesia

    March 31, 2013 at 4:20 am

    keep train techniques, conditioning & general training in Parkour.

  10. http://buildmusclenow.net

    May 4, 2013 at 7:19 pm

    Way cool! Some very valid points! I appreciate you penning this article and also the rest
    of the site is also really good.

  11. Parkour rookie

    May 11, 2013 at 3:36 am

    Hey man! i have a doubt. I just started my parkour workout routine like a month ago, and i want t know how many times a week do i have to do strenght workout routines and elasticity workout routines (counting abs in strenght routine) and how many times a week should i train cardio…

    Thanks in advice!!

    Juan from Clombia

    • Dan Dinu

      May 11, 2013 at 11:55 am

      Hi Juan. That’s a very good question. I moved it in the Q&A part of the site. You’ll find the answer here.

  12. le parkour

    May 17, 2013 at 11:27 am

    Thanks! Interesting posting, and i’m total agree. Hope to see more ๐Ÿ™‚

    • Dan Dinu

      May 17, 2013 at 5:31 pm

      Glad you found the article interesting. Hope it helps you in your training.

  13. luluman

    July 18, 2013 at 4:11 pm

    is is possible to horizontal wall run more than 3 steps

  14. OzJim

    October 8, 2013 at 5:07 am

    Just wondering if the position of the hands is relevant on the handstand push-up, which I’m sure it is. How should they be positioned?

    • Dan Dinu

      October 9, 2013 at 12:46 pm

      For the handstand push-ups, the correct position is having your elbows bent 90 degrees at the lowest point, where you’re touching the floor with your head. You can experiment with the positioning, bringing your hand closer in order to use the triceps more or have a wider stance for extra difficulty. Try to maintain your workout within pain-free range and try not to overdo these types of exercises, as they can damage your joints if done incorrectly (or over-training them).

      Train safe!

  15. MiKE

    November 7, 2013 at 8:35 pm

    how many reps should i do

    • Dan Dinu

      November 8, 2013 at 2:08 pm

      Hi Mike,

      Start small. Say, 5-10 reps and then build up from there. You should do as many reps as you need to feel your muscles work hard. Don’t do repetitions until you’re exhausted. Try to have breaks in between to recover and continue until you feel your muscles burn.

      Ease yourself into the workout and do a proper warm-up first. Even if the exercises look easy, you do not want to pull a muscle.

  16. SpartanRunner41

    November 3, 2014 at 5:30 am

    This has definitely been helpful thank you

    • Dan Dinu

      November 17, 2014 at 3:18 pm

      I’m glad you’ve found the exercises useful. Don’t hesitate to explore more of the articles, I speak a lot about conditioning here.

  17. Yaniss

    November 20, 2015 at 8:45 pm

    Hey i was wondering, which kind of exercise should i work on to learn easier the frontflip?


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