Conditioning for the week of August 3 - 9, 2013

Saturday, 3 August 2013 -

• 5-540pm Insanity Asylum Speed Training followed by 5 minute handstand challenge.

Sunday, 4 August 2013 -

• 810-10am Bike ride, Stretching, followed by: 5 rounds of the Konami Code Workout, 15 rail squats at various heights, 3 sets of rows both inverted and normal, 1 round monkey bar swings at variang degrees, 5 dead hang pull-ups to chest.
• Additionally read an excellent blog post titled: About Giving Up. Highly recommend reading for anyone doing any type of training.

Monday, 5 August 2013 -

• 5-6pm The Genius of Flexibility Energy Series 1 followed by 5 minute handstand challenge.

Tuesday, 6 August 2013 -

• 5-6pm Insanity Asylum Game day, followed by 5 minute handstand challenge.

Wednesday, 7 August 2013 -

• 5-6pm P90X+ Intervals, followed by 5 minute handstand challenge and stretching.

Thursday, 8 August 2013 -

• 5-6pm The Genius of Flexibility Energy Series 1 followed by 5 minute handstand challenge.

Friday, 9 August 2013 -

• 5-6pm Insanity Asylum Game day, followed by 5 minute handstand challenge.

Conditioning for the week of July 27 - August 2, 2013

Saturday, 27 July 2013 -

• 4-5pm Stretching followed by 2 rounds of - 10 reps walking plank burpees, 6 reps 180 jumps/burpees, 5 reps walking push-ups, concluded with a stretch.

Sunday, 28 July 2013 -

• 830-10am Bike ride, stretching, followed by 5 rounds of Konami Code workout, 2 rounds of 8 reps of knees to elbows, 2 rounds of 7 rows, 2 rounds of monkey bar swings, 7 clapping pull-ups, 20 180 jumps to rail squats concluded with a stretch.

Monday, 29 July 2013 -

• 5-6pm Insanity Asylum Gameday Training followed by 5 minute handstand challenge.

Tuesday, 30 July 2013 -

• 5-6pm Yoga and stretching followed by 5 minute handstand challenge.

Wednesday, 31 July 2013 -

• 5-615pm The Genius of Flexibility Energy Series 1 (stretching).

Thursday, 1 August 2013 -

• 5-6pm P90X+ Kempo Cardio, stretching, followed by 5 minute handstand challenge.

Friday, 2 August 2013 -

• 5-6pm P90X+ Intervals, stretching, followed by 5 minute handstand challenge.

Conditioning for the week of July 20-26, 2013

Saturday, 20 July 2013 -

• 5-630pm The Genius of Flexibility Energy Series 1, followed by Convict Conditioning Stretching Series 1, and 5 minute handstand challenge.

Explanation of exercises -

• Note: 5 minute handstand challenge is now being done without the assistance of the wall, focusing more on holding freely.

Sunday, 21 July 2013 -

• 830-10am Bike ride, stretch, 5 rounds of Konami Game Code workout, 20 rail squats at various heights, 20 reps of 180 hops with rail squats at various heights, 3 rounds of 10 second L and N sit bar hangs, 2 rounds of 3 reps each side or Windshield Wipers, 2 rounds of bar swings, and 9 reps of bar rows.

Monday, 22 July 2013 -

• 5-6pm Insanity Asylum Plyo followed by 5 minute handstand challenge.

Tuesday, 23 July 2013 -

• 5-610pm The Genius of Flexibility Energy Series 1, followed by Convict Conditioning Stretching Series 1, and 5 minute handstand challenge.

Wednesday, 24 July 2013 -

• No workout day off.

Thursday, 25 July 2013 -

• 5-630pm Insanity Asylum Speed and Agility followed by 20 bar dips, 19 pull-ups, 60 second bar hang, 15 free form leg raises, 5 reps of 10 second holds L/N bar sits.

Friday, 26 July 2013 -

• 5-6pm P90X+ Intervals followed by 5 minute handstand challenge.

Conditioning for the week of June 13 - 19, 2013

Saturday, 13 June 2013 -

• 4-5pm Insanity Asylum Speed training followed by 5 minute handstand challenge.

Sunday, 14 June 2013 -

• 9am-1pm Bike ride around Phnom Penh islands followed by 12 reps of pull-ups and stretching.

Monday, 15 June 2013 -

• 5-530pm Yoga and stretching.

Tuesday, 16 June 2013 -

• 5-6pm Insanity Asylum Speed training followed by 5 minute handstand challenge.

Wednesday, 17 June 2013 -

• 6-7pm Yoga.

Thursday, 18 June 2013 -

• 430-510pm Insanity Asylum Speed training followed by 5 minute handstand challenge.

Friday, 19 June 2013 -

• 430-530pm Insanity Asylum Game Day training followed by 5 minute handstand challenge.

Conditioning for the week of July 6 - July 12, 2013

Saturday, 6 July 2013 -

• 5-530pm Stretching series from Convict Conditioning 2 - sitting body twist, L or N sit's, body bridge's. Followed by 5 minute handstand challenge (focusing on moving free standing with little to no assistance from the wall).

Sunday, 7 July 2013 -

• 9-10am Bike ride, warm-up stretch, 5 rounds of Konami Code workout, 20 rail squats, 15 rail jumps and 360's, 30 knees to elbows, 1 round monkey bar swing, and 8 reps of bar rows. Concluded with a stretch. 

Monday, 8 July 2013 -

• 5-620pm Insanity Asylum Speed training, 5 minute handstand challenge followed by, 3 rounds of 7 reps each - bar dips, pull-ups with holds, and leg raises. Concluded with a stretch.

Tuesday, 9 July 2013 -

• 5-6pm The Genius of Flexibility Energy series 1 followed by 5 minute handstand challenge.

Wednesday, 10 July 2013 -

• 6-7pm Astunga Yoga and Meditation.

Thursday, 11 July 2013 -

• 5-610pm Insanity Asylum Gameday training follwed by 5 minute handstand challenge.

Friday, 12 July 2013 -

• 5-6pm Insanity Asylum Gameday training follwed by 5 minute handstand challenge.

Conditioning for the week of June 29 - July 5, 2013

Saturday, 29 June 2013 -

• 9-10am Stretching, P90X+ Intervals, 5 minute handstand challenge, and stretching.

Sunday, 30 June 2013 -

• 9-10am Stretching, bike ride warm-up, 5 rounds of Konami Code workout, 3 sets of 8 reps of rows, 10 dips, 2 rounds of balancing along rails, 1 round of monkey bar swings. Concluded with a stretch.
• 5-6pm The Genius of Flexibility Stretching Energy series 1.

Monday, 1 July 2013 -

• 5-6pm P90X+ Intervals, 5 minute handstand challenge, and stretching.

Tuesday, 2 July 2013 -

• 5-630pm Insanity Asylum Speed training, 5 minute handstand challenge, followed by 3 sets of 8 reps each - bar dips, pull-ups and holds, and free form leg raises.

Wednesday, 3 July 2013 -

• 5-520pm 5 minute handstand challenge, and stretching.

Thursday, 4 July 2013 -

• 7-715pm 5 minute handstand challenge, 20 walking push-ups, 20 full squats.

Friday, 5 July 2013 -

• 5-630pm Insanity Asylum Plyo training, 5 minute handstand challenge, followed by 3 sets of 8 reps each - bar dips, pull-ups and holds, and free form leg raises.

Conditioning for the week of June 22 - 28, 2013

Saturday, 22 June 2013 -

• 8-830am stretching followed by 5 minute handstand challenge.

Sunday, 23 June 2013 -

• 5-615pm bike ride, badminton, exercise in the park, 5 minute handstand challenge, followed by stretching.

Monday, 24 June 2013 -

• 10-1030am yoga followed by 5 minute handstand challenge.

Tuesday, 25 June 2013 -

• Sick day no workout.

Wednesday, 26 June 2013 -

• 10-1030am stretching followed by 5 minute handstand challenge.

Thursday, 27 June 2013 -

• 10-1040am yoga followed by 5 minute handstand challenge.

Friday, 28 June 2013 -

• 10-1045am P90X+ Intervals followed by 5 minute handstand challenge.

Conditioning for the week of June 15 - 21, 2013

Saturday, 15 June 2013 -

• 2-330pm Stretching followed by Insanity Asylum Speed and Agility workout. Concluded with 5 minute handstand challenge and stretching.

Sunday, 16 June 2013 -

• 1030am-1pm Bike riding and badminton. Followed by an hour massage and stretching.

Monday, 17 June 2013 -

• 3-420pm Yoga and stretching. Followed by 5 minute handstand challenge.

Tuesday, 18 June 2013 -

• 10-11am Stretching and by P90X+ Abs+. Followed by 5 minute handstand challenge.

Wednesday, 19 June 2013 -

• 10-1110am Stretching and by P90X+ Intervals+ followed by 5 minute handstand challenge and stretching.

Thursday, 20 June 2013 -

• 10-11am 5 minute handstand challenge followed by Yoga today shoulder openers.

Friday, 21 June 2013 -

• 9-945am 5 minute handstand challenge followed by yoga.

Conditioning for the week of June 8 - 14, 2013

Saturday, 8 June 2013 -

• 2-3pm Bike ride through downtown Phnom Penh followed by 5 minute handstand challenge.

Sunday, 9 June 2013 -

• 930-1030am Bike ride followed by Stretching, 5 sets of Konami Code Workout, 3 sets of 7 reps each rows, round the world rows, and decline rows.
• 6-7pm Bike ride followed by badminton and jazzersize in the park!

Monday, 10 June 2013 -

• 8-830am Yoga focused on stretching out hips and thighs.

Tuesday, 11 June 2013 -

• 8-845am Stretching followed by 3 rounds of 7 reps each - Bar dips, 2-3 dead hang pull-ups with a 10 second hold, no support pike leg lifts. Concluded with stretching and 5 minute handstand challenge.

Wednesday, 12 June 2013 -

• 9-940am Stretching followed by Yoga, 5 minute handstand challenge, and 3 rounds of 7 reps each - wall finger tip push-ups.

Thursday, 13 June 2013 -

• 10-1040am Yoga followed by 5 minute handstand challenge.

Friday, 14 June 2013 -

• 10-11am Stretching followed by Insanity Asylum Speed and Agility workout. Concluded with 5 minute handstand challenge and stretching.

Conditioning for the week of June 1 - 7, 2013

Saturday, 1 June 2013 -

• 1-105pm 5 minute handstand exercise.
• 2-545pm 26 kilometer Bike ride at Silk Island followed by stretching.

Sunday, 2 June 2013 -

• 10-11am Bike ride followed by stretching and - 4 rounds of 1 rep Pull-Up with 10 second Bar Hang, and 5 reps of Rainbows while hanging from the Bar. Then 7 reps Rows, 7 reps Inverted Rows, 7 reps Circling Rows Left, 7 reps Circling Rows Right followed by a stretch.

Monday, 3 June 2013 -

• START of the Nerd Fitness 6 week Challenge! 
• 930-1030am Stretching, bike ride for 5 kilometers, and badminton. 

Explanation of exercises -

• Nerd Fitness 6 week challenge is an excellent way to test yourself or set new, achievable, and measurable goals within a short amount of time! My goals for this challenge include: losing 10-15 lbs. for reduced impact on joints - complete a max set of dead-hang pull-ups, kipping pull-ups, and muscle-ups - complete level 3 climb-ups - increase flexibility through yoga and meditation - learn to cook new and healthier recipes. 

Tuesday, 4 June 2013 -

• 8-9am Yoga and 5 minute handstand challenge.

Wednesday, 5 June 2013 -

• 8-845am P90X+ Intervals followed by 5 minute handstand challenge.

Thursday, 6 June 2013 -

• 8-910am Insanity Asylum Game Day followed by 5 minute handstand challenge.

Friday, 7 June 2013 -

• 9-930am Yoga followed by 5 minute handstand challenge.

Conditioning for the week of April 25 -31, 2013

Saturday, 25 April 2013 -

• 745-845am 20 minute Bike ride followed by - 1 round 5 reps each of Bar Hang exercises: Toes to Bar, Windshield Wipers, and Rainbows. Concluded with a stretch.
• 8-805pm 5 minute Handstand Challenge exercise. 

Sunday, 26 April 2013 -

• 6-7pm 20 minute bike ride followed by 25 minutes of badminton. 

Monday, 27 April 2013 -

• 6-630am Yoga.
• 6-630pm Fingertip push-ups against the wall for 3 sets of 7 reps each followed by 5 minute handstand exercise.

Tuesday, 28 April 2013 -

• 8am-2pm Bike ride for 11.8 kilometers. 

Wednseday, 29 April 2013 -

• 8-830am Yoga.
• 7-705pm 5 minute handstand exercise.

Thursday, 30 April 2013 -

• 8-845am P90X+ Intervals Plus followed by 5 minute handstand exercise.

Friday, 31 April 2013 -

• 8-825am Yoga followed by 5 minute handstand exercise.

Conditioning for the week of April 18 - 24, 2013

Saturday, 18 April 2013 -

• 5-6pm Bike ride followed by stretching and, 8 rounds of stair exercises including; QM Ground Kongs, QM Basic, Squat Hops, Step-Ups, 180 Jumps.
• 6-605pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Sunday, 19 April 2013 -

• 5-7pm Bike ride followed by badminton. Fun workout for the day.

Monday, 20 April 2013 -

• 8-830am P90X Cardio followed by stretching.
• 6-645pm Stretching followed by - 4 sets of 7 reps each Finger Tip Push-Ups against the wall, 5 minute handstand practice against the wall, 10 sets of 4 meters forward and backward QM Basic, 40 Squats, and 5 sets of Low Plank Holds walking 180 degrees.
• 650-655pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Tuesday, 21 April 2013 -

• 5-6pm Stretching followed by - 4 rounds of, 7 Dips, 40 second Bar Holds, 6 N-sit Pull-Ups and 3 rounds of combination Knee Raises, Straight leg raises, and Knee Raise Kicks. Followed by 5 Leg Raises with no support.
• 6-605pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Wednesday, 22 April 2013 -

• 6-7pm Insanity Asylum Athletic Performance Assessment followed by stretching.
• 7-705pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Thursday, 23 April 2013 -

• 5-6pm Insanity Asylum Back to Core Workout followed by stretching.
• 6-605pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Friday, 24 April 2013 -

• 7-810am Stretching followed by 20 minute bike ride and more stretching. Workout, 4 rounds each exercise: Konami Code Workout Up, Up, Down, Down, Left, Right, Left, Right, B, A (2 Pull-Ups, 2 Push-Ups, 2 forward Lunges each leg, 1 Burpee, 1 Air Squat - 7 reps each of Decline and Incline Rows on the bar, 7 reps each of Knees to Elbows, and Rail Balancing. Concluded with a stretch and bike ride home.

Conditioning for the week of April 11 - 17, 2013

Saturday, 11 April 2013 -

• 8-830am Stretching followed by a light warm-up.
• 7-745pm Cardio - Insanity Asylum Speed and Agility training.

Sunday, 12 April 2013 -

• 8-835am Stretching and Yoga with the addition of 3 stretches which will be included regularly - Bridge Hold & Progressions, L-Sit & Progressions, Twists & Progressions.

Monday, 13 April 2013 -

• 8-835am Stretching and Yoga with the addition of 3 stretches which will be included regularly - Bridge Hold & Progressions, L-Sit & Progressions, Twists & Progressions.
• 6-645pm Bike riding and badminton. 

Tuesday, 14 April 2013 -

• 8-830am Bike ride.
• 7-715pm Stretching.

Wednesday, 15 April 2013 -

• 4-510pm Stretching followed by Insanity Asylum Game day Workout.

Thursday, 16 April 2013 -

• 5-6pm Yoga today Hips and hamstring openers, followed by 3 sets of 5 finger tip push-ups against the wall.

Friday, 17 April 2013 -

• 8-830am Stretching followed by P90X+ Abs and Core Plus.
• 6-7pm Stretching followed by, Konami Code Workout aka Contra Cheat Code Workout, finished with Insanity Asylum Overtime Workout. For the Konami Code Workout I focused on completing as many rounds within 15 minutes as possible, my total was 10 rounds.

Explanation of Exercises -

• Konami Code Workout or Contra Cheat Code Workout: For example see this Nerd Fitness video. The workout is, Up Up Down Down Left Right Left Right B A. Up Up is 2 Pull-ups or Handstand push-ups, Down Down is 2 Push-ups or Plange Push-ups, Left Right Left Right is 2 Forward Lunges alternating lead leg, B is 1 Burpee and A is 1 Air Tuck Jump Squat.

Conditioning for the week of April 4-10, 2013

Saturday, 4 April 2013 -

• 8-815am Stretching.
• 230-315pm Massage focus on feet, knees, and shoulders.

Sunday, 5 April 2013 -

• 8-850am P90X+ Intervals followed by - 50 reps of Push-Ups, Sit-Ups, and Squats. Finished with a cool down and stretch. 

Monday, 6 April 2013 -

• 530-645pm P90X2 Core followed by - 50 reps of Push-Ups, Sit-Ups, and Squats. Finished with a cool down and stretch. 

Tuesday, 7 April 2013 -

• 6-620pm Stretching.

Wednesday, 8 April 2013 -

• 8-850am P90X CardioX.
• 445-515pm Bar Hangs and Grip training with primary focus to develop stronger hand grip for future muscle-ups followed by - 4 sets of 4 reps each: Finger Push-ups against the wall.

Explanation of exercises -

• Finger Push-ups Against the Wall - For example see this Finger Press Ups video. This is an excellent exercise to work finger, wrist, and forearm strength. It is also the first in several stages to completing Finger Push-ups on the ground. Beginners start by standing in front of wall about 3/4 arms length distance from wall and perform push-ups using palms of hands as support if needed. Intermediates work on moving feet further away from wall to increase the angel and difficulty of movement. This will help build finger strength and be useful for the continuing steps.

Thursday, 9 April 2013 -

• 5-615pm Yoga Today Hamstring Openers followed by - 2 rounds of Russian Laundry Towel Wringing Out.

Explanation of exercises -

• Russian Laundry Towel Wringing Out - For example see this Russian Laundry video. This is an excellent exercise for grip strength and for wringing out your clothes when the dryer doesn't work. Beginners work on wringing out towel until 10 or less drops of water come out per wring. Intermediates get this down to 4 or less drops with the goal completely wringing out the cloth.

Friday, 10 April 2013 -

• 8-830 P90X+ Abs Core Plus.

Conditioning for the week of April 27 - May 3, 2013

Saturday, 27 April 2013 -

• 830-10am Lifting - P90X Shoulders and Arms followed by P90X+ Abs Core Plus.

Sunday, 28 April 2013 -

• 9-10am Lifting - P90X Chest and Back.

Monday, 29 April 2013 -

• 8-830am P90X Cardio.
• 6-630pm Stretching followed by PK Conditioning. Focused on QM movements, utilizing obstacles in a new way and combining movements with exercises.

Tuesday, 30 April 2013 -

• 6-630pm Stretching followed by - Sitting Planks and Skull Crushers. 

Explanation of exercises -

• Skull Crushers: For example see this Ryan Ford video. Beginners can start either with plank holds on the wall or by moving feet in closer to wall to make them easier. Intermediates can work on moving feet further back and by performing 1/2 skull crushers until strength develops.

Wednesday, 1 May 2013 -

• 8-930am Lifting - P90X Chest and Back followed by P90X+ Abs Core Plus.

Thursday, 2 May 2013 - 

• Traveling from Bangkok to Phnom Penh for 16 hours.

Friday, 3 May 2013 -

• 430-545pm Stretching and Yoga followed by - P90X+ Intervals Plus.

Conditioning for the Week of April 20 - 26, 2013

Saturday, 20 April 2013 -

• 8-815am Stretching
• 6-620pm Stretching/Warm-Up followed by, 5 rounds for time: Ladders 9,7,5,3,1 - Squats with weights, Jumping Jack Burpee, Plank Runs, Reach High & Under Push-ups, and Russian Twists. 

Explanation of exercises -

• Jumping Jack Burpee: For example see this Jump Jack Burpee video. Beginners start with normal burpees or plank hold burpees until strength and flexibility develops. Intermediates add variations by performing movement with wide legs the whole time or by doing Plank Jacks instead of planks.
• Russian Twists: For example see this Howto video. Beginners start with light or no weights and if move is still difficult begin by laying on back working ab strength until you are able to sit up fully. Intermediates add weights and focus on touching the floor with hands on each twist to increase difficulty.

Sunday, 21 April 2013 -

• Rest day with some biking around town.

Monday, 22 April 2013 -

• 6-620pm Yoga and stretching.

Tuesday, 23 April 2013 -

• 6-635pm Stretching/Warm-Up followed by, 5 rounds for time: Ladders 9,7,5,3,1 - Squats with weights, Jumping Jack Burpee, Plank Runs, Reach High & Under Push-ups, and Russian Twists. 

Wednesday, 24 April 2013 -

• 8-830am Stretching followed by, P90X+ Abs-Core Plus.
• 7-8pm Stretching, Warm-Up, followed by, 3 rounds with 10 reps each - Squats with 10 lbs. weights, Lunges with 10 lbs. weights, Hip thrusters single leg incline on yoga ball, Single leg balance with 10 lbs. weights, Full squats.

Explanation of exercises -

• All of the exercises performed today were variations of the originals for two reasons: 1. Weights were being used and as always make sure you pick the weight best for you to avoid serious injuries and 2. I added some arm movements into each exercise to break up repetition and make my body work smarter.
• Squats variation with 10 lbs weights and two arm placements: 1. Every odd rep weights were in arms directly in front of me but bent so only a few inches away from body and 2. Every even rep weights were in arms directly in front of me but straight arms the whole time.
• Lunges variation with 10 lbs weights and two arm placements: 1. First two rounds I would raise the weights up to rest on my shoulders when performing the lunge and 2. Third round I would do deep swimmers press with each lunge.
• Hip  thrusters single leg incline on yoga ball were same as normal incline hip thrusters except grounded leg would rest on top of yoga ball and force me to work on balance, coordination, and strength additionally.
• Single leg balance variation with 10 lbs. weights would entail me lifting back leg parallel with floor while upper body leaned forward parallel with floor and arms down with weights in hands. Then I would lift arms directly out to the sides of me at shoulder height and balance.

Thursday, 25 April 2013 -

• 8-815am Stretching.
• 7-730pm Stretching and Yoga.

Friday, 26 April 2013 -

• 8-820am Yoga and Stretching.
• 620-705pm Stretching followed by, 10 reps Squat Push-Ups, 10 Plank jacks, 10 QM Inchworms, 10 Side to side floor hops, 10 QM Crab walks, 10 Oblique Steam engines, 10 QM Ground Kongs Pike legs, 2 minute plank holds alternating between high and low planks, 10 Side plank holds with arm/leg raises.

Conditioning for the week of April 13-19, 2013

Saturday, 13 April 2013 -

• 8-850am Stretching followed by P90X+ Interval Plus.

Sunday, 14 April 2013 -

• 8-810am Stretching.
• 10am-12pm Bike ride Phnom Penh, Cambodia around riverside and downtown.

Monday, 15 April 2013 -

• 9-1120am Bike ride Phnom Penh, Cambodia around riverside.

Tuesday, 16 April 2013 -

• 830-850am Yoga.

Wednesday, 17 April 2013 -

• 9-915am Stretching.

Thursday, 18 April 2013 -

• 8-815am Yoga.
• 6-630pm P90X+ Interval Plus

Friday, 19 April 2013 -

• 8-830am P90X+ Interval Plus

Conditioning for the week of April 7 - 12, 2013

Saturday, 7 April 2013 -

• Note: In Cambodia for travel so exercise schedule will be modified. Additionally, the combined heat and high humidity will factor into variations in workout routine.
• 730-750am Stretching and Yoga.
• 630-645pm Stretching and Yoga.

Sunday, 8 April 2013 -

• 730-750am Stretching and Yoga.
• 630-645pm Stretching and Yoga.

Monday, 9 April 2013 -

• 730-830am Stretching followed by P90X Cardio.

Tuesday, 10 April 2013 -

• 6-620pm Stretching and Yoga.

Wednesday, 11 April 2013 -

• 730-820am Stretching followed by P90X+ Interval X Plus.

Thursday, 12 April 2013 -

• 8-845am P90X+ Kenpo Cardio Plus

Friday, 13 April 2013 -

• 8-815am Stretching.

Parkour Conditioning for the week of March 30 - 5 April, 2013

Saturday, 30 March 2013 -

• 830-930 Lifting - P90X Chest and Shoulders.
• 6-650pm PK Conditioning - 2 rounds of: 4 reps Wall assisted handstand push-ups Pulses,  8 reps QM Basic low to the ground or QM Crocodile, 5 reps QM Inchworm side-to-side, 6 reps Bulgarian Split Squats.

Explanation of exercises -

• Wall assisted handstand push-ups Pulses: Same as Wall assisted handstand push-ups but with variation that when you lower all the way down in push-up, you pulse in place for however many reps you set. Once complete you push-up and repeat. Beginners work on regular wall assisted handstand pus-ups. Intermediates add in pulses and increase reps to higher numbers.
• QM Basic Low or QM Crocodile: Same as QM Basic but with variation that your body remain only a few inches off the ground the entire time thus increasing the difficulty of the movement. Beginners start with QM Basic lowering as far as you can. Intermediates try different movements and step combinations to find a range that works best for you.
• Bulgarian Split Squats: See this Ryan Ford video for example. Beginners start with low wall and lower as far down in squat as is comfortable. Intermediates use higher wall and increase depth in squat.

Sunday, 31 March 2013 -

• 8-9am Lifting - P90X Back and Biceps concluded with a stretch. 

Monday, 1 April 2013 -

• 750-830am Cardio - P90X Cardio concluded with a stretch.
• 540-620pm Stretching followed by: 5 sets of Ladders Workout, sets consisted of 11, 9, 7, 5, and 3 reps - Burpees (no push-up), Plank runs, Plank Push-Ups/Jacks, Spiderman Jumps/Burpees, Plank In & Out's.

Explanation of exercises -

• Burpees (no push-up): same as normal burpees but without the push-up.
• Spiderman Jumps/Burpees: For example see this spiderman jumps video. Beginners start by walking through move and stepping into it. Intermediates reduce steps and make movement fluid.

Tuesday, 2 April 2013 -

• 8-830am Yoga Backbends.

Wednesday, 3 April 2013 -

• 8-9am Conditioning - P90X+ Interval Training
• 530-6pm Stretching followed by 1 round of: 10 QM Inchworms, 10 QM Ground Kongs side-to-side, 10 Push-Up Crawls forward, 10 Push-Up Crawls backward, 10 Toe touches(Leg Swings) into Lunges. Concluded with a stretch.

Explanation of exercises -

• QM Ground Kongs Side-to-Side: Similar to normal ground kongs the difference lies in where your feet land. Start with hands on ground then jump feet to either side of hands for example to the right side. Now, repeat move but feet will land on the left side of hands. It's a zig-zag pattern with you still moving forward as you normally would performing the kong. Beginners work on separating the movement into two pieces, first the placement of your hands then the placement of your feet to work on coordination. Intermediates focus on developing speed and gaining distance in movement.

Thursday, 4 April 2013 -

• 8-840am P90X Cardio.
• 6-625pm Stretching.

Friday, 5 April 2013 -

• 8-845am P90X+ Kempo Cardio Plus.

Parkour Conditioning for the week of March 23-29, 2013

Saturday, 23 March 2013 -

• 815-915am Stretching & Lifiting - P90X Shoulders and Arms.

Sunday, 24 March 2013 -

• 830-910am Stretching & Lifting - P90X Legs and Back.

Monday, 25 March 2013 -

• 8-830am P90X Cardio.
• 7-720 Stretching.

Tuesday, 26 March 2013 -

• 8-830am Yoga and Stretching.

Wednesday, 27 March 2013 -

• 8-830am P90X Cardio.
• 6-650pm Stretching followed by: 5 rounds of 10 reps each - Plank Push-ups/Jacks, Plank Runs (50 total), Plyo Push-ups, Plank walks side-to-side, Step-ups.

Explanation of exercises -

• Plank Push-ups or Plank Jacks: For example see this Workout Guide video. Beginners work on coordination and maintaining a consistent pace. Intermediates work on getting full range of motion in push-up while increasing speed.

Thursday, 28 March 2013 -

• 8-830am Yoga.

Friday, 29 March 2013 -

• 8-850am P90X Cardio.

Parkour Conditioning for the week of March 16-22, 2013

Saturday, 16 March 2013 -

• 750-9am Stretching, Followed by Lifting - P90X Back and Biceps.
• 7-715pm Stretching.

Sunday, 17 March 2013 -

• 850-950am Stretching, Followed by Lifting - P90X Chest and Shoulders.
• 8-815pm Stretching.

Monday, 18 March 2013 -

• 7-715am Stretching.
• 6-650pm Stretching, followed by PK Conditioning - Ladders 3, 5, 7 and 7, 5,3 reps (total 30), Plyo Push-ups, Squats, Flutter Kicks (variation), Lunges (forward). After completion of the Ladders workout I attempted 10 Wall handstands but due to my knee injury was only able to go into half handstands. Completed 6 QM Inchworms and ended with a stretch. 

Explanation of exercises -

• Ladders is just another term used to describe an increase in reps workout and then gradual decrease within the same workout. My example today consisted in 3 reps, 5 reps, 7 reps, 7reps again, 5 reps, 3 reps and done.
• Flutter Kicks (variation) started with me sitting on the edge of a wall, then leaning back and with no major portion of my butt or any of my back resting on the wall, I supported my my legs in the air directly in front of me. Exercise consisted of me moving my legs in a flutter kick movement but two distinctions were, my legs raised much high then average and I moved my legs slower as to increase difficulty in workout.

Tuesday, 19 March 2013 -

• 650-715am Stretching & Yoga - Yoga Today Backbends.
• 6-650pm Stretching, followed by Exercise Experiments. 

Explanation of exercises -

• Today is a rest day so I decided in my Exercise Experiments to try a few basic exercises but add variations in movement. The idea is to be creative and approach them in a different manner by adding or subtracting something from the exercise. The goal is not to do high reps or perfect the movement rather it is to see what happens when something new is tried. Here is what I attempted:
• Single leg calf raises with opposite leg bent at hip height: Focused on balance mainly and being able to go up on ball of foot. This movement will need more tweaking.
• Single leg stability ball pike extensions: First tried using only one leg on stability ball but found it to be extremely difficult and my lack of flexibility hindered any attempts. Second tried two feet on ball and once in pike extension raised one leg up off the ball. This is good as a progression into the single leg movement.
• QM Cat balance Single arm and Single leg: Using only the opposite hand and leg to move in cat balance proved difficult in the beginning but with practice it will be easier to do. 

Wednesday, 20 March 2013 -

• 650-730am Cardio - P90X Cardio.
• 510-545pm Stretching followed by: Ladders 9, 7, 5, 3, 1 reps of - Plyo push-ups, Burpees (no push-up), Wall dips, Single leg step-ups. Cooled down with a stretch.

Thursday, 21 March 2013 -

• 8-820am Stretching and Yoga.
• 530-6pm Yoga.

Friday, 22 March 2013 -

• 8-845am Stretching and P90X Cardio.
• 530-6pm Stretching followed by: 2 rounds of 18 meters each - QM Crab Walk, Plank Walks, and Toe touches into Lunges.

Explanation of exercises - 

• Toe touches into Lunges - for examples see this Backward Lunge + Leg Swing video. Note: the move I describe differs from this video in that, you will swing your leg up and then down into a lunge position. Beginners separate the movement into two pieces with toe touch/leg swing first, then with both feet on ground step into forward lunge. Intermediates focus on form and balance slowly working it into one movement.

Parkour Conditioning for the week of March 9-15, 2013

Saturday, 9 March 2013 -

• Rest Day.

Sunday, 10 March 2013 -

• 7-720am Stretching. Still having issues with my knee I am spending most of my time resting and stretching.

Monday, 11 March 2013 -

• 7-720am Stretching. Still having issues with my knee I am spending most of my time resting and stretching.
• 6-7pm Started with Stretching focusing on the knee then completed: 3 rounds of - QM Inchworm, Squats, 3 in 1 slow motion push-ups. Followed by a stretch.

Tuesday, 12 March 2013 -

• 7-720am Stretching. Still having issues with my knee after performing Squats I focused today on relaxing it.
• 6-620pm Stretching. Still having issues with my knee after performing Squats I focused today on relaxing it.

Wednesday, 13 March 2013 -

• 630-7am Stretching and Yoga.
• 530-620pm Started with some stretching then performed: 3 rounds of - 12 Wall assisted push-ups, 10 High plank runs, 8 Low plank runs, 10 Step-ups (each leg). Concluded with a stretch.

Thursday, 14 March 2013 -

• 630-7am Stretching and Yoga.
• 630-7pm Stretching.

Friday, 15 March 2013 -

• 630-7am Stretching.
• 6-640pm Stretching followed by: 2 rounds of - 15 meters of QM Inchworm, 15 meters Backwards QM, 10 High plank runs, 6 Low plank runs.

Parkour Conditioning for the week of March 2-8, 2013Parkour Conditioning for the week of March 2-8, 2013

Saturday, 2 March 2013 -

• 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 630-7pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.

Sunday, 3 March 2013 -

• 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 630-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 2 sets of 5 reps each and 10 second holds: Stability ball pike extensions,  Stability ball pike push-ups, Stability ball plank holds.

Monday, 4 March 2013 -

• 7-740am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Followed by Yoga Today episode of Hamstring openers.
• 630-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 2 sets of 5 reps each: Stability ball pike extensions,  Stability ball pike push-ups, Stability ball leg lifts.

Tuesday, 5 March 2013 -

• 7-740am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Followed by P90X Yoga intro.
• 630-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 2 sets of 4 reps each: QM Inchworm, Stability ball pike extensions, Stability ball leg lifts, Press-Up Drills.

Wednesday, 6 March 2013 -

• 7-740am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Followed by P90X Yoga intro.

Thursday, 7 March 2013 -

• 7-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. 

Friday, 8 March 2013 -

• 6-615am Stretching.
• 945-1245am Hiking in Erawan National Park.
• 6-620pm Stretching.

Parkour Conditioning for the week of February 23 -1 March 2013

Saturday, 23 Feb. 2013 -

• 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 7-745pm PK Conditioning - Started with stretches specific to knee recovery. Then, completed a total of 3 sets: Set 1 - 14 reps of Roll up sit-ups, 4 reps of Press up Drill series, 6 reps QM Inchworms. Set 2 - 13 reps of Roll up sit-ups, 3 reps of Press up Drill series, 6 reps QM Inchworms. Set 3 - 10 reps of Roll up sit-ups, 2 reps of Press up Drill series, 3 reps QM Inchworms. Concluded with stretch.

Sunday, 24 Feb. 2013 -

• 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 6-645pm PK Conditioning - Started with stretches specific to knee recovery. Then, completed a total of 3 sets: 60 second holds of Superman, 60 second holds of Hollow Rocks, 60 seconds of  flutter kicks, and 10 Plange push-ups. *Important to note: on the holds I separated them into 30 second intervals as well with the flutter kicks. Concluded with stretch.

Explanation of exercises -

• Superman holds are excellent for developing core and back strength. See this Superman Hold youtube video for a good example. Beginners set time of holds between 5-10 seconds with equal amount of rest time in between. Intermediates work on increasing time gradually but primarily focus on keeping arms high with shoulders as close to ears as possible and thighs as far off the ground as possible.
• Hollow Rock holds are exactly like Hollow Rocks but you will hold the raised position without rocking back and forth. Here in this Team CrossFit video is an example of this.
• Flutter Kicks are done by placing hands underneath the butt while laying flat on your back. Then raise legs 6 inches off the ground or more and begin to kick the air. See this flutter kick video for example.
• Plange push-ups are done similar to military push-ups but your hand will move down near your lower rib cage with your hands pointed outward away from the body. Keep back higher then normal as this will aid in the push-up. For an example see this AliBodyProgrss video, skip to :48 seconds for plange push-up.

Monday, 25 Feb. 2013 -

• 830-9am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 645-715pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.

Tuesday, 26 Feb. 2013 -

• 645-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 630-7pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.

Wednesday, 27 Feb. 2013 -

• 645-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 630-7pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.

Thursday, 28 Feb. 2013 -

• 650-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 6-630pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery. Then completed 3 sets of 5 reps each and 10 second holds: Stability ball pike extensions,  Stability ball pike push-ups, Stability ball plank holds.

Explanation of exercises -

• Stability Ball Pike Extensions: For an example see this Stability Ball Pike video. Beginners start by working on balancing both feet on the ball and holding a straight body. Intermediates continue with this movement and then add knee tucks to chest as stability and strength develop.
• Stability Ball Pike Push-ups: For an example see this Stability Ball Pike Push-up video. 
• Stability Ball Plank Holds: For an example see this Stability Ball Plank video. 

Friday, 1 March 2013 -

• 650-715am Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.
• 630-7pm Stretching - Continuing with knee issues from last week, I focused on stretches to assist with recovery.

Parkour Conditioning for the week of 16-22 February 2013

Saturday, 16 Feb. 2013 -

• 10-11am Lifting - P90X Back and Biceps.

Sunday, 17 Feb. 2013 -

• 8-9am Lifting - P90X Chest and Shoulders.
• 6-630pm PK Conditioning - Challenge: 100 Plant Plyos for time. *Note: I was only able to complete 80 Plant Plyos at a time of 13:41:18 due to my left knee developing a severe pain on the left side of the knee cap. The time is +/- 1:00 since I reached 77 Plant Plyos before pain began and had to take the last 3 at a much slower pace.

Monday, 18 Feb. 2013 - *Note: The injury sustained to my knee appears to show similar symptoms to jumpers knee and because of this any activity; sitting, standing, walking, laying, moving, standing still, etc. have caused severe pain in my knee, leg, hamstrings, and hip flexors. Due to this, I have decided to spend the week stretching and moving slowly working on being able to fix the issue. Rest proved to be difficult as I was in pain at all times for the first 7 days but have been improving each day regaining mobility and strength.*

• 7-715am Stretching - Just some basic yoga postures and additional stretches focused on the knees.
• 530-615pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Tuesday, 19 Feb. 2013 -

• 720-730am Stretching.
• 6630-715pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Wednesday, 20 Feb. 2013 -

• 7-720am Stretching.
• 545-630pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Thursday, 21 Feb. 2013 -

• 7-730m Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.
• 6-630pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Friday, 22 Feb. 2013 -

• 7-720m Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.
• 630-715pm Stretching - Stretches specific to the knees, gluts, hamstrings, inner thighs, and hip flexors.

Parkour Conditioning for the week of February 9 - 15, 2013

Saturday, 9 Feb. 2013 -

• 8-9am Conditioning - P90X Core Synergistics.
• 6-630pm PK Conditioning - Short walk, stretching, completed 2 rounds with 4 reps each of Press up drill series, 15 meters QM Cat balance, 16 low stair squat hops.

Sunday, 10 Feb. 2013 -

• 8-9am Lifting - P90X Chest & Shoulders.

Monday, 11 Feb. 2013 -

• 7-730am Cardio - P90X Cardio.
• 6-630pm PK Conditioning - 5 rounds of: 4 reps each Press up drills, 25 meters QM Cat balance on the ground, 5 each high and low plank runs, 10 squat hops.

Tuesday, 12 Feb. 2013 -

• 630-7am Yoga - Yoga Today hamstrings and hips.
• 6-630pm Stretching - 10 meters Lungs forward and backward, 10 meters QM Inch worm forward, backward, and side to side.

Wednesday, 13 Feb. 2013 -

• 7-730am Cardio - P90X Cardio.
• 645-7pm Conditioning - Forearm exercises with weights.

Thursday, 14 Feb. 2013 -

• 7-725am Yoga - Yoga Today twists and digestion.
• 6-620pm Swimming.

Friday, 15 Feb. 2013 -

• 7-730am Cardio - Insanity Core Cardio
• 6-630pm PK Conditioning - 4 rounds with 10 reps each exercise (alternating sides every 5th rep): Walking assisted wall handstand push-ups, Single leg box jumps on stairs, Wall QM crab walks, Plank holds high and low plank.

Parkour Conditioning for the week of February 2-8, 2013

Saturday, 2 Feb. 2013 -

• 8-9am Lifting - P90X Chest and Shoulders.
• 5-530pm PK Conditioning - Cat Hang exercises including; leaps, mountain climbers, and pull ups.

Sunday, 3 Feb. 2013 -

• 8-9am Lifting - P90X Shoulders and Arms.
• 6-630pm PK Conditioning - 5 rounds of - Shoulder rolls alternating sides for a total of 20 meters, Basic QM forward and backward for total of 20 meters, 10 monkey plant plyos.

Monday, 4 Feb. 2013 -

• Due to issues with my left knee, being that it is swollen, I have elected to focus this week on low impact exercises and stretching.
• 6-620pm Swimming.

Tuesday, 5 Feb. 2013 -

• 730-8am Yoga - Yoga today Hamstrings Openers.
• 6-635pm Stretching - 5 minutes of basic stretches, Moving down and back for a total of 10 meters - Lunges forward and backward, Side Lunges, Circles whole body, Inch Worm both forward and backward, Inch Worm sideways left to right and back, End with runners stretch and butterfly stretch.

Wednesday, 6 Feb. 2013 -

• 730-8am Yoga - Yoga today Hip Openers.

Thursday, 7 Feb. 2013 -

• 715-750am Yoga - Yoga today Back bends.
• 545-605pm PK Conditioning - 5 rounds with 10 reps each exercise: Decline Push ups, Step ups alternating every 5, Roll up sit ups, Crunch frog sit ups, Bicycle sit ups.

Friday, 8 Feb. 2013 -

• 7-745am Cardio - P90X Cardio.
• 545-6pm Stretching - Movement stretching still spending a lot of time focused on rehabbing my knee.

Parkour Conditioning for the week of January 26 - February 1, 2013

Saturday, 26 Jan. 2013 -

• 840-930am Lifting - P90X Chest and Shoulders.
• 545-645pm PK Conditioning - Cat hang exercises consisted of 5 standing cat leaps with 5 second holds, 40 cat hang wall climbers, 40 cat hang pull ups, 5 standing cat leaps.

Explanation of exercises -

• Cat hang exercises are designed to develop grip, core, and arm strength as well as problem solve wall impacts. Each exercise should be performed with the intention of learning how to improve technique, lessen impact, and develop coordination. 
• For info on Cat Leaps here are a few videos, Parkour Generations, Gbody weight training, and 3run tube. 
• For info on Cat wall climbers see this Ryan Ford video.
• For info on Cat pull ups see this Ryan Ford video.

Sunday, 27 Jan. 2013 -

• 830-9am Lifting - P90X Back and Biceps.
• 730-8pm Swimming.

Monday, 28 Jan. 2013 -

• 805-845am Cardio - Insanity Cardio Circuit.
• 715-735pm PK Conditioning - Press Up Drill series completed 2 rounds.

Explanation of exercises -

• Press up drills can be see in this Hawaii Parkour Drill Series video.

Tuesday, 29 Jan. 2013 -

• 8-830am Yoga - Yoga Today Standing Poses.
• 3-4pm PK Conditioning - Cat Hang exercises consisting of: 10 cat leaps, 50 cat hang leg pushes, 50 cat hang wall climbers, 50 cat hang pull ups. Cool down consisting of: 10 cat leaps, and half cat support holds.

Explanation of exercises -

• For info on Cat hang leg pushes see this Ryan Ford video. 
• For explanation of all other Cat Hang exercises see, Saturday, 26 January 2013 entry.

Wednesday, 30 Jan. 2013 -

• 8-830am Yoga - Yoga Today Core & Heart.
• 6-615pm PK Conditioning - 5 rounds with 5 reps each for time: Burpees, Tuck Jumps, Sit Ups, Squats. 2 rounds with 10 second holds and  5 reps each of Handstand push ups assisted. Cool down with 5 slow Inch worms.

Explanation of exercises -

• For info on Handstand push ups assisted see this Ryan Ford video. The variation I placed into it involves using a wall with no ledge so your feet are sticking to it by tightening your core muscles. Next, I add the 10 second hold and then the 5 push ups. ***Note: On my second round I was focusing more on proper positioning on my body and hand placement so I had to break up the push ups into two separate sets.*** Beginners it would be best to start with something you can place your feet on to develop proper form and then spend time on developing deeper push ups. Intermediates should either be focusing on deeper push ups or working on sticking their feet to the wall and practicing holds first. 

Thursday, 31 Jan. 2013 -

• 8-840am Cardio - P90X Cardio.
• 6-630pm PK Conditioning - 5 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 5 sets of 10 reps of Plank holds alternating every 5 seconds high to low holds.

Explanation of exercises -

• PK Conditioning Note: Originally, I set out to do as many sets within 15 minutes but realizing I was completing one set every five minutes I decided to keep going and do five sets. My total time was 25 minutes. 
• For info on walking handstand push ups or wall crab walks see, Thursday, Jan 17, 2013 post.

Friday, 1 Feb. 2013 -

• 8-830am Cardio - Insanity Cardio Recovery.
• 6-630pm PK Conditioning - Max rounds for 15 minutes with 10 reps per exercise: Broad jump burpees, Tuck jumps, Monkey plant plyos, sit ups.

A little pep talk to inspire

Here is something I think can help get us through the day! A Pep talk by Kid President.

Parkour Conditioning for the week of January 19 - 25, 2015

Saturday, 19 Jan. 2013 -

• 815-915am Lifting - P90X Shoulders and Arms.

Sunday, 20 Jan. 2013 -

• 830-930am Lifting - P90X Legs and Back.

Monday, 21 Jan. 2013 -

• 130-230pm Walking around Vientiane, Laos.

Tuesday, 22 Jan. 2013 -

• 8-815am Stretching.

Wednesday, 23 Jan. 2013 -

• 845-930am Cardio - Insanity Plyometric Cardio.
• 6-630pm PK Conditioning - Max sets within 15 minutes: 10 High hips monkey plant plyos, 4 Press up drills with 4 reps each, 6 Candle sticks.

Explanation of exercises -

• High hips monkey plant plyos are just like regular monkey plant plyos but with hips higher in the air to emphasize the movement. Find a wall lower to the ground if need be to practice this movement. Watch this Demon Drills video for an example.
• Press up drills can be see in this Hawaii Parkour Drill Series video. My routine included only 4 of the drills including - alternating elbows to ground, both elbows to ground, rolling forward with elbows on ground to palms only, and moving forward and backward movements.
• Candlesticks demonstration video can be seen here on this fitnesstaylor video. Beginner start slowly and work on pushing off the ground with hands. Intermediates work on just getting up with feet only and adding in movements at the end like knee tuck jump, X jump, 360 spin, etc.

Thursday, 24 Jan. 2013 - 

• 850-930am Yoga - Yogatoday Shoulder Openers.
• 6-7pm PK Conditioning - Workout consisted of 4 routines with 3 sets each and 10 reps per exercise.
• Routine 1: Weights, each exercise 10 kilos in each hand used - Wrist mobility exercises, Single leg squats with weight, Weighted full squat hops.
• Routine 2: Handstands - Hands to floor high hips half handstands, Wall handstand holds facing wall.
• Routine 3: Plant plyos - Monkey plant plyos.
• Routine 4: Press up drills - Elbows point out exercise, elbows and fingers point out alternating elbows touching ground.

Explanation of exercises -

• For info on how to do weighted wrist mobility exercises see this Bodybuilding Exercises video. The one variation I added was to first do exercises sitting down and then stand up and repeat them with straight arms at shoulder height.
• Single leg squats with weight is a variation of the Bulgarian squat. I did not use any support for my back leg and I only use weight in one hand which is opposite the leg that is moving behind me. Start in standing position and begin the squat down. The opposite leg will move behind you and you will lean forward to make your body parallel to the floor. Beginners start with the Bulgarian squat using only body weight eventually moving to weighted. Intermediates try exercise without weights until balance is solid and knee strength able to hold additional weight.
• For description of Weighted full squat hops see Wednesday, 5 Dec. 2012 posting.
• For description on handstand exercises see Monday, 10 Dec. 2012 posting.
• For a good example of Plant Plyos see this Ryan Ford Demon Drills video.
• For a good example of Press Ups see this  Hawaii Parkour Drill Series video. I focused only on two of the exercises, Elbows point out and elbows and fingers point out.

Friday, 25 Jan. 2013 -

• 740-815am Cardio - Insanity Cardio & Recovery.
• 815-845pm Swimming.

Parkour Conditioning for the week of 12-18 January, 2013

Saturday, 12 Jan. 2013 -

• 8-9am Lifting - P90X Chest and Shoulders.
• 545-6pm PK Conditioning - 2 rounds total: 8 Inch worms moving forward, 30 reps of plank runs twice each time, 10 plank in/outs, 30 second hold full squats, 8 Inch worms moving backward. 

Explanation of exercises -

• For explanation on Inch worm see Dec. 1, 2012 entry. Planks run start in push up position also known as plank, then starting running in plank position focusing on keeping butt below shoulders and lifting knees toward chest. Plank in/outs start in plank position and jump feet to hands or in, then jump feet back into plank or out. For explanation on full squats see Jan. 3, 2013 entry. Backward inch worms are performed same as normal inch worms but in reverse. 

Sunday, 13 Jan. 2013 -

• 9-10am Lifting - P90X Back and Biceps.

Monday, 14 Jan. 2013 -

• 8-9am Cardio - P90X CardioX
• 515-6pm PK Conditioning - 3 rounds total: 10 monkey plant plyo's, 10 meters of ground kongs down and back, 10 single leg wall pistols each side, 10 half handstands.

Explanation of exercises - 

• For an explanation on monkey plant plyo's see, Wednesday, Dec. 5, 2012. I mention how to do monkey plants going up stairs but the information applies to both movements equally. For an explanation on ground kongs see, Dec. 16, 2012. For an explanation on single leg wall pistols see,  Wednesday, Dec. 5, 2012. For an explanation on half handstands see, Thursday, Jan. 10, 2013 posting.

Tuesday, Jan. 15, 2013 -

• 830-915am Stretching - Yoga today, Hip and Hamstring openers.
• 5-545pm PK Conditioning - Core: Started with stretching and full squats. 30 second Plank holds - Normal planks, alternating arms, alternating legs, opposite arms and legs holds. 5 sets of Walking planks side to side on stairs. 2 sets of Walking planks side to side on stairs alternating opposite arms and legs. 6 reps reach high and under push ups, 10 reps of Plank walks side to side ground level, 16 reps of low plank walks side to side ground level.

Explanation of exercises -

• Plank holds: Normal planks start in push up position. Beginners focus on keeping butt low and moving arms closer to body for greater stability. Intermediates work on keeping body straight. 
• - Alternating arms and legs plank holds; Arms: Start in plank position and lift 1 arm so it is straight in front of you parallel to the ground. Work on holding this position with a straight body, then switch arms and hold other side up. Legs: Start in plank position and lift 1 leg so it is off the ground but remains parallel to it. Work on holding this position with a straight body, then switch legs and hold other side up. Opposite arms/legs: Start in plank position then lift 1 arm and 1 leg on opposite sides of the body and hold. Focus on maintaining a straight body and then alternate. 
• Walking planks on stairs: start in plank position then walk either left or right remaining in plank position along stairs, ledge, curb, wall, etc. The key to the exercise is to make your body elongated so that you are as low to the ground as possible. Beginners work on coordinating hands and feet to make plank walk smooth and stable. Intermediates work on keeping body straight and maintaining good form.
• Walking planks on stairs alternating hands and feet: start as described above and as you walk from left to right you will lift opposite hand and foot before you move. Place hand and foot back down and move left or right then lift hand and foot on alternate side.
• Reach high and under push ups start in plank position, do push up, then lock feet and turn body to side plank, lift arm in air above head then under body then back above your head, finally returning to plank position and that is one side. Repeat on other side. 
• Plank walks are similar to walking planks but on the ground. Start in plank position and walk hands and feet to left or right side of body and then walk back. Focus on maintaining body position and a low butt by keeping core tight squeezing muscles where needed.
• Low plank walks are similar to plank walks but with one variation. You will lower body to 1 inch (or so) above the ground and then move to the left or right. These are much harder and should be done when you feel strong enough to hold your body weight while moving. 

Wednesday, Jan. 16, 2013 -

• 830-915am Cardio - Plyometrics Insanity.
• 5-530pm PK Conditioning - 3 sets of 10 reps: Squats, Decline push ups, Roll up Sit ups, Crunchy frog sit ups, and bicycles sit ups.

Explanation of exercises - 

• Roll up sit ups start laying flat on back with arms above body perpendicular to ground, rise up and touch toes, lean back raising legs up to place body in a V position, reach up and touch toes again, then place legs and back down on ground that is one rep. Note: the more your arms are perpendicular to ground or closer to waist level when you start the harder the exercise and this is what you want.
• Crunch frog sit ups start balancing on butt with knees in to chest, feet off the ground, and arms lightly hugging legs. Then legs will extend in front of you not touching the ground, arms will open and extend fully to your sides after which you will return to the start position and that is one rep.
• Bicycle sit ups start balancing on butt with hands on ground at waist level. With feet in the air begin to peddle in one direction and then reverse the direction after so many reps.

Thursday, Jan. 17, 2013 - 

• 815-845am Yoga - Yoga today backbends and breathing exercises.
• 5-530pm PK Conditioning - 3 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 3 sets for 1 minute each: Plank holds alternating every 10 seconds high to low holds.

Explanation of exercises - 

• Walking assisted hand stand push ups are a variation of hand stand push ups assisted as seen in this Demon Drills video. The variation comes in to play where in between each push up you walk move or walk to the left or right. Take your time with this exercise as it requires some time to get used to.
• Wall crab walks start in crab position facing wall with feet placed on wall. Walk to the left or right keeping feet on wall. See this Demon Drills video for an example.

Friday, Jan. 18, 2013 -

• 745-815am Cardio - P90X Cardio.
• 520-540pm PK Conditioning - 3 rounds consisting of 10 reps each side: Assisted single arm push ups, Step ups, Chair dips.

Explanation of exercises -

• Assisted single are push ups start with finding a low wall, box, or chair and placing one hand on the object. Body will be in push up position with wide feet and with other hand at your side not on the ground. Slowly lower down into the push up and when it becomes too difficult or you feel you are going to fall catch yourself with your free hand. Once all the way down push up trying to minimize the amount of force pushing off of the hand on the ground.
• For a good example of step ups view this Demon Drills video. 

Parkour Conditioning for the week of 5 - 11 January 2013

Saturday, Jan. 5, 2013 -

• 10-11am Lifting - P90X Chest and Back.
• 530-6pm PK Conditioning - 3 rounds with 10 reps each exercise: Pull-ups, Pop-up push-ups, knees to elbows, and one legged step ups. ***Note: I was unable to complete the 5 rounds I originally intended due to the tearing of calluses on both my hands. Once they heal I will go back and repeat this workout.***

Explanation of exercises -

• Pull-ups are overhand shoulder width apart. Beginners can find a lower bar if need be and work on jumping pull-ups, or just work on grip strength by hanging from the bar for as long as possible. Intermediates can work on negatives or with minimizing the amount of leg power used in jumping pull-ups.
• Pop-up push-ups are normal push-ups with a hard push when in the up position and leaving the ground placing hands on wall or ledge in front of you. Then pushing off wall or ledge and catching yourself with hands on ground going into next push-up. Beginners can work on pushing off the ground and just getting air or with no push, when in up position walk hands one at a time up to wall or ledge and ten walk back down. Intermediates try to pop-up with one hand at a time and place it on wall or ledge. 
• Knees to elbows are performed by hanging from pull-up bar and raising knees up to elbows. Beginners work on just getting knees up and minimizing swing of body. Intermediates work on getting knees higher and minimize swing of body.
• One legged step ups are done by stepping up on a box, bench, ledge, etc. and hoping up, then stepping back down. Perform equal amounts of reps on each side. 

Sunday, Jan. 6, 2013 -

• 830-930am Core - P90X Core Synergistics.
• 10-1010am Swimming & Stretching.

Monday, Jan. 7, 2013 -

• Rest day - No workouts.

Tuesday, Jan. 8, 2013 -

• 650-710pm - PK Conditioning - APK Workout of the day: 15 minutes for max rounds of - 10 Broad jump burpees, 10 Tuck jumps, 10 Plyo push-ups, 10 Sit-ups. Conclude with a stretch. ***Note: I completed 4 rounds in 20 minutes.***

Explanation of Exercises -

• Broad jump burpees are performed by combining 2 techniques into 1. The best example of this is seen here in this Demon Drills video. Beginners if not feeling comfortable or confident with this movement can work on smaller broad jumps or lunges and then do a normal push-up. Intermediates can work on combining the broad jump with the burpee and try to make it one smooth fluid motion. 
• Tuck jumps can be seen in this Demon Drills video. Beginners can start by just working on small tuck jumps focusing on getting their knees up to their chest not their heels to their butts. This is very important in performing this movement as it will help ensure safety, proper landings, and increase the individuals ability to jump higher. Intermediates can focus on landing softly with little noise and on getting their knees higher and/or jumping higher as well. 
• Plyo push-ups are an incredible movement exercise that can help anyone's training overall. It is important to note to take your time with these and gradually progress into them as they can be difficult in the beginning. Please see this Demon Drills video for an example. In addition, towards the end of the video there are links to beginners progressions and intermediates progressions. I would recommend reading and watching all first before starting exercise. 
• Sit-ups can be performed a number of different ways but I would recommend starting with something simple as seen in this American Parkour video. If there is a ledge or something you can hook your feet under to support yourself then please use it to make this exercise easier.

Wednesday, Jan. 9, 2013 -

• Today is my birthday workout:
• 730-820am Cardio - Insanity Pure Cardio.

Thursday, Jan. 10, 2013 -

• 730-815am Cardio - Insanity Core.
• 655-715pm PK Conditioning - 4 rounds of - 10 squat push ups, 10 half handstands, 10 side to side floor hops, 10 second holds of handstands against wall.
• Watching youtube videos on different yoga techniques and workout ideas.

Explanation of exercises - 

• Squat push ups are best explained in this Insanity instructional video. Beginners work on lowering yourself slowly into the push up and hold body weight up if to difficult in the beginning. Intermediates work on popping up off the ground quicker and gaining speed.
• Half handstands start with straight legs in a wide stance. Lower hands to floor in front of you then hop into a half handstand supporting your weight with hands while keeping your legs straight and wide. Once up, come back down and repeat. Beginners work on supporting weight with arms and when hopping up slowly progress to a height you are comfortable with. The goal is to get the hips above your head with legs straight in a pike position. Intermediates work on hips being above head and holding position for 1-3 seconds. Also, you can focus on lowering back to the floor more slowly thus increasing your strength and ability.
• Side to side floor hops are best explained in this Body Weight Training video. Beginners focus on supporting weight as you hop side to side while working on getting hips higher. Intermediates focus on getting hips as high as possible and/or work on adding speed to the movements.
• Wall handstand is best seen in this Demon Drills video. Beginners work on getting back straight and supporting weight with arms. You can also face away from wall until confidence and strength build allowing for a more difficult wall handstand. Intermediates work on increasing time of handstand hold and keeping a straight body.

Friday, Jan. 11, 2013 -

• 815-9am Yoga - Yoga Today Backbends.
• 630-7pm PK Conditioning - 3 rounds with 10 reps each exercise: Pull-ups, Pop-up push-ups, knees to elbows, and one legged step ups. ***Note: My hands are still not at their best so I did not complete the 5 rounds for time. Instead I did 3 rounds at my own pace allowing my hands enough time in between to recover.

Explanation of exercises -

• For an explanation of PK Conditioning exercises see Saturday, Jan. 5, 2013.

Parkour Conditioning for the week of, 29 - 4, Dec-Jan, 2012-2013

Saturday, Dec. 29, 2012 -

Note: This week I am on holiday's so training schedule will be a bit different and less structured.

• 550-620am Stretching.

Sunday, Dec. 30, 2012 -

• 630-645am Stretching.
• 9-10am Swimming.

Monday, Dec. 31, 2012 -

• 10am-3pm (roughly 2.75 hours) Kayaking.
• 330-420pm Trekking through waist high water.

Tuesday, Jan. 1, 2013 -

• 11am-330pm (roughly 2.15 hours) Snorkleing.

Wednesday, Jan. 2, 2013 -

• 810-825pm Stretching.

Thursday, Jan. 3, 2013 -

• 730-825am Cardio - P90X Cardio.
• 720-740pm PK Conditioning - 3 rounds for each set of exercises: First set - Inch worm QM & QM walking push ups; Second set - In-n-out  knees to elbows on yoga ball & Plank push ups on yoga ball; Third set - Full Squats for 30 seconds & Side lunges.
• 950-10pm PK Conditioning - Read article How to Prevent Muscle Soreness in Parkour.

Explanation of exercises -

• Perform between 3-10 reps per exercise: For explanation of Inch worm QM & QM walking push ups see Dec. 1, 2012 entry. For explanation of yoga ball exercises see Dec. 10, 2012 entry. 
• Full Squats can be done in various ways but watch this Ryan Ford video for the most effective way.  Beginners can start by using a door way or wall to hang on to while performing the squat so they can go further down with support. Intermediates can still use a wall, couch, table, etc. but try to only hold on for brief periods of time increasing the amount of overall time you do the full squat unassisted.
• Side lunges are started with feet shoulder width apart. Bend knees and touch hands to floor, then fully extend left leg out to your side and keeping your hands to the floor and as low as possible move from your right side over to your left side. Now your right leg will be fully extended and you will be over your left knee. Pull in right leg so it is next to left and begin again. Please note to perform this exercise slowly as it is meant to help stretch your thighs and other leg muscles.

Friday, Jan. 4, 2013 -

• 730-830am Lifiting - P90X Shoulders & Arms.

Parkour conditioning for the week of Dec. 1-7, 2012

Saturday, 1 Dec. 2012 -

• 9-10am Lifting - P90X Chest & Shoulders.
• 4-515pm PK Conditioning - 1 mile run, stretch, 4 sets of 10 QM push-ups  10 tuck jump squats, 8 QM inchworms, 10 burpees.

Explanation of exercises:

• QM push-ups - Starting in Basic QM you will move forward doing 1 push-up in between each step taken. Basic QM for beginners and Alligator QM (or close to the ground QM) for advanced.
• Tuck jump squats - Feet shoulder width apart, squat, as you stand up, jump up, rising knees as high as you can. Beginners start with squats only, Intermediates add jump after squat but don't raise knees.
• QM inchworms - standing feet together, touch toes, walk hands forward to plank position, then walk feet (small steps) toward hands. Beginners can bend knees at beginning and end to touch ground.
• Burpees - standing feet together, sink down, place hands on outsides of feet, jump back to plank position, do 1 push-up, jump feet back to hands and jump up. Beginners can walk back and just do plank until strength and flexibility develop with no jump at the end, Intermediates can walk or jump back and do plank hold or push-up and develop jump at end. 

Sunday, 2 Dec. 2012 -

• 9-10am Lifting - P90X Shoulders & Arms.
• 4-5pm PK Conditioning - Warm-up, stretch, Max Dragon Flags (variation), Max bar hang, stretch.

Explanation of exercises:

• Dragon Flags - Lay with backside down on a bench, table, etc., grab and hold onto edge or sides, with straight body, extend and lift legs straight above head placing weight on upper shoulders then lower back down. Beginners can start by doing straight leg lifts bending at the waist or knees until strength builds. Intermediates can continue with straight leg lifts then continue raising body up onto shoulders.
• Bar hang - use a pull-up bar, branch, pipe, anything you can hang from and hold with feet not touch the ground for as long as possible. Rest for 10-30 seconds shaking out hands and then jump back up and continue to hold for as long as you can. 

Monday, 3 Dec. 2012 -

• 6-7am Cardio - Insanity Pure Cardio.

Tuesday, 4 Dec. 2012 -

• 6-7am Cardio - Insanity Cardio Recovery.

Wednesday, 5 Dec. 2012 -

• 6-7am Cardio - Plyo Cardio Circuit.
• 530-630pm PK Conditioning - 3 sets of 10 Weighted full squat hops, 10 Wall jumps, 10 Stair monkey plants, 10 Wall pistol squats (each leg).

Explanation of exercises:

• Weighted full squat hops - using 10 lbs. hand weights do full squat with knees bent past 90 degrees and touch floor, as you stand up, jump up. Beginners DO NOT use weights only do full squats with no jump at end, Intermediates can select to use weights but very minimal and develop leg strength to jump at end. 
• Wall hops - find small wall approximately 1 foot to 1 meter high, stand in front of it, vertical jump up on top of it, stand up, squat back down and jump down. Beginners start on lower surfaces like a step, curb, sidewalk, etc. Intermediates work on height increase as strength and flexibility develop.
• Stair monkey plants - find some stairs, stand in front of them and do a monkey plant on as high a stair as possible, stand all the way up and walk back down. Beginners can start with monkey plants on the ground working on strength and flexibility, Intermediates can start with small monkey plants on 1 or 2 stairs max. 
• Wall pistol squats - find a wall approximately 1 foot to 1 meter or higher, walk along edge, leg next to edge will hang off wall and you will squat down all the way to an almost sitting position, then stand back up and take a step forward. Beginners can squat as far as is comfortable then stand up with assist of hands while focusing on good form, balance, strength development and flexibility. Intermediates can perform squat to near sitting position using hands to stabilize body but not use them when standing up. 

Thursday, 6 Dec. 2012 -

• 5-515pm - Lifting - Wrist and forarm exercises.
• 515-545pm PK Conditioning - Handstand progressions.

Explanation of exercises:

• Handstand progressions - Included: 
• - handstands against wall - facing wall place hands as close to it as possible and do handstand with heels touching wall, use it only for support. Beginners can work on getting comfortable with wall, doing leg raises, and small hops up into various level of handstands. Intermediates focus on getting legs up and if feet wide bring together and work on holding for small increments of time.
• - walking up wall with feet into handstand position - with wall behind you place hands on floor and slowly start to walk feet up wall until body is parallel to it with only toes touching the wall. Beginners work on strength development and getting body as high as is comfortable. Intermediates work on getting into full handstand position and holding for small increments of time. 
• - yoga ball leg extensions - with yoga ball behind you place hands on floor and only toes on top of ball, body will be in an upside down-L position, then lift one leg at a time up as high as possible while balancing on ball, switch legs. Beginners get used to balancing feet on yoga ball first. Intermediates work on small leg raises and balance.
• - yoga ball L position push-ups, same position as previous exercise, bend arms and lower as far as possible, then push-up. Beginners work on holding this position while balancing on yoga ball. Intermediates work on half push-ups developing strength.

Friday, 7 Dec. -

• 645-715am Stretching - P90X Yoga.

Parkour Conditioning for the week of 22-28, Dec. 2012

Saturday, Dec. 22, 2012 -
Note: This week I am on holiday's so training schedule will be a bit different and less structured.

• 7-8am Lifting - P90X Chest and Shoulders.

Sunday, Dec. 23, 2012 -

• 650-705am Stretching.
• 330-430pm Running - Fun run with HASH group in Phnom Penh.

Monday, Dec. 24, 2012 -

• 630-640am Stretching.

Tuesday, Dec. 25, 2012 -

• 540-630am Cardio - Insanity Plyometric Cardio Circuit.
• 9am-330pm (roughly) walked a majority of the day sightseeing.

Wednesday, Dec. 26, 2012 -

• 620-630am Stretching.
• 9am-330pm (roughly) walked a majority of the day sightseeing.

Thursday, Dec. 27, 2012 -

• 540-630am Cardio - P90X Cardio.
• 9am-330pm (roughly) walked a majority of the day sightseeing.

Friday, Dec. 28, 2012 -

• 540-630am Cardio - Insanity Core Cardio & Balance.