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Examples of workout samples, things to do, etc
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http://www.nyparkour.com/forums/viewtopic.php?t=1976
Rules: You may take your time, just complete it in total and, follow exact order.... Do this once a day Monday- Friday
-Do repetitions for a total of the minutes stated. Keep track of your breathing and form, if you begin to break form, you must stop, and if you cannot complete the workout with good form, only do as much as you can. (Oasis)

* 5 full minutes of wall sit ( feel free to take your time just complete it)
* 5 minutes plank (feel free to take your time just complete it)
* 5 minutes of push ups (keep track of your number)
* 5 minutes of calves raises (keep track)
* 3 minutes of Dips (keep track)
Attachment
  
http://www.nyparkour.com/forums/viewtopic.php?t=3162
See attached PDF. has tons of different workout "sets" that don't involve any weights or equipment (aside from pullup bars, etc)