Burn Fat and Increase Your Jump In 10 Minutes

Cut Your Parkour Training in HALF While Getting Twice The Workout – (QM to Precision)


by Thomas Tapp

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Quadrepedal Movement (QM) example

When we do our parkour training, we want to mix up different styles of workouts and exercises.

That way the training is always changing and keeps your muscles guessing.You don’t let the exercises get dull and boring and you see fast muscle building results.

Here is an example of one parkour training drill I personally use in my parkour workouts.


This is a quick and simple parkour drill that targets the legs, core, and upper body. So you get a full body workout in a short period of time. This drill also develops your precision jump(one of the most important moves in parkour).

You will also get fatigued during this drill so you will practice your precisions under pressure. So just like a “real life” situation when you might have to use parkour when you have expensed a lot of energy due to adrenaline or stress.

You are going to train for this critical moment.

QM is a quadrapedal movement– an exercise not seen often but used a lot with parkour training. It’s one of the best full-body exercises that targets all muscle groups in one motion.

You are going to walk on all fours, using your feet and hands. Make sure to keep your back straight and hands and feet inline. Always use good form while doing this parkour exercise so you don’t create bad habits or pull a muscle.

We are going to start out with 50 quick QM steps. So move very fast, using good form. If you need to slow down to use good form, do so. You can QM backwards and forwards if you’re in a tight space.

Then immediately after you finish 50 QM steps go directly into precision jumps.

Precision Jumps – The name pretty much says it all. Precision jumps are where you jump with precision. You want to jump and stick the landing where ever your target landing area is.

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Proper Precision Landing

You don’t need much to work precision jumps. You can use a side walk lines, curbs, 2 strips of tape, anything where you jump from one specific place to another.

The distance of the jump depends on what your comfortable doing. Pick a distance that you can jump to that isn’t too easy but doesn’t take all your effort either. I go with about a 7-8ft. distance.

Now when you jump, land as soft as you can on your toes and absorb with your legs. Make sure not to bend past 90 degrees in the knees. Try to stick your landing and not fall to one side or the other. Turn and jump back.

Do this 25 times. Then go directly back to QM. Repeat for 4 rounds.

That’s a short parkour training workout you can start doing RIGHT NOW.

Try it out and tune it to your body and athletic ability. Some of us might need to start out with 30 QM steps and 10 precisions or 100 QM steps and 30 precisions. Start building your parkour base!

For more indepth video tutorials and articles over how to do parkour, Sign Up for my FREE 5-Day Parkour Course! [Click HERE]

  • james

    i also do this in my workout/parkour traning sessions that ive been doing for about a year. but i also incorporate tree climbing, whichalso works the entire body, you can go any direction in the tree fast or slow, and if your really looking to target your upper body than you can try scaling it upside down, and still going any direction in the tree. also in your 5-day parkour training, the kong walk or run, targets key points, i like this type and that and incorporate them both in my workouts.
    train hard, train safe, be prudent, have fun:)^__^!!

  • Well… This is an awesome “easy” workout that I can do right now! I haven’t started parkour yet, but i can’t wait to! I purchased one of the TAPP Bro’s t-shirts and starter kit and this was in it.. So thats awesome. I can’t wait to start parkour. Well. Thats my 2 sense im off to my backyard to do some precision jumps! Train Safe, Skip