Parkour exercises often focus on compound, functional (e.g. pertaining to real-life situations) movements. The movements are intended to build strength and agility rather than bulk. Following is a brief outline of some common exercises.
Before You Begin
In order to help prevent injury, a proper warm-up is essential for a traceur. A warm-up might take 10-20 minutes but it should leave you feeling energized and alert. A successful warm-up may include:
- Joint rotations, paying attention to shoulders, knees, elbows and wrists, which are often injured in Parkour.
- Aerobic activity until the muscles feel warm, such as jumping jacks or spot running.
- Dynamic stretching, such as the Burpee (below).
The Burpee is rumored to have developed in maximum security prisons. In such facilities, inmates are not allowed exercise equipment, so the burpee was developed by the prisoners to keep themselves in good physical condition.
A Muscle-Up is an excellent general conditioning exercise, which engages most of the arm, shoulder, back, and core musculature.
This exercise works the core and arms.
The Pull-up is a upper-body arm exercise. It requires a sturdy bar, above your shoulders but low enough for you to reach it and it must be able to support your body weight. When this exercise is done with an underhand grip (palms facing you) it is a chin-up, chin-ups put more emphasis on your biceps where pull-ups put more emphasis on your lats
The push-up (or press-up) is a basic upper body exercise that targets many muscles in your arms and chest.
The squat is a total leg workout exercise. It doesn't require any equipments but can be done with weights to add resistance and there are many variations to keep yourself interested.
The lunge trains the legs, hips, and - if done properly - the core.