15-Minute Parkour Routine
Move 3: Floor Kong
Targets: shoulders, arms, core, calves.
With feet shoulder-width apart, bend your knees and place your hands on the floor two feet in front of you. Keep your arms straight, but don’t lock your elbows.
(A) Without moving your hands, push off the balls of your feet and jump up and forward.
(B) Keep your feet together as you land softly just behind your hands. Place your hands on the floor two feet in front of you and continue jumping forward for 25 feet. Turn around and return to the starting point. Do the set again.