Is a workout a workout if you’re having too much fun to realize you’re working out?

by Kurtis Broeders
Photography Ewan Nicholson / Photos feature Kurtis Broeders and Matthew Talbot-Turner

Parkour is the art of movement that entails running a route over, under and along any obstacles in your way, utilizing the fastest, most efficient means possible.
These missions inevitably include sprinting, vaulting, pulling, pushing, leaping and falling skills summoned at a moment’s notice. Parkour is you, your body and a route of your choosing. This is not an organized sport, there are no races or competitions, just practice — practice playing. Calgary’s No Limits AFC captures the essence of this incredible “think play/get results” philosophy, teaching the movements in a controlled environment that allows you the confidence to take your fitness in your hands and feet while taking your workout to the streets. Who knows, if you get enough, you might end up in the next blockbuster superhero movie.
A sample un-workout looks like this:

The Workout is about Intensity and Endurance.
The workout follows no specific sequence or timing. Complete all described exercises as quickly, and with as little rest, as possible.

The Warm-up
• Jog in alternating directions (forward, side and back) alternating regular strides, high knees and butt kicks.
• 10 metres of quadripedal movement, crawling as close to the ground as possible, elbows at 90 degrees, alternating hands and feet in a straight line.
• 15 hand-assisted high box jumps
• 15 crouched squat jumps to maximum height
• Leg swings and full body stretch

1. Sprint
150 metres as fast as possible.
Why? Parkour emphasizes getting from point A to point B as quickly and efficiently as possible; often that means running full out.

2. Bar Muscle Up
15 reps. From a dead hang, pull up to a support position.
Why? Once you can reach a ledge, you have to be able to pull yourself up.

3. Precision Jumps
25 reps. Long jump from one line to another at a distance equal to your own height; increase only as you improve.
Why? When faced with a large gap to overcome, you need to be confident in knowing where you are going to land.

4. Box Vaults
20 reps. Alternating speed vaults and long vaults over a medium-height box. Start with a height that’s not too difficult and increase height equal to your confidence.
Why? Smaller obstacles are the most common you’ll find on the streets. A vault is often the fastest (and most fun) way to get over.

5. Spotted Human Flag
15-second reps. Place your arms at a distance twice your shoulder width on a vertical bar. With the help of a spotter, if necessary, lift your legs off the ground to line up horizontal to the floor.
Why? It’s a true testament to core stability, an indicator of mastered body weight strength
and an amazing looking trick.

6. Wall Runs 15 reps.
Run at a wall and kick off with one foot to reach high above. Come out of the kick into a forward roll.
Why? If it’s in your way and there is no way around it, you have to  go over it. Work up to two times your height.

7. Handstand Push-ups
15 reps. Kick up against a wall; grab a spotter if you need help.
Why? The ability to support your bodyweight is one of the most important attributes of any urban athlete.

Kurtis Broeders, P.Eng., is a Calgary stuntman and creatior of nolimitsafc.

January/February 2012