The Ezio Workout

     If you want to be a good traceur/traceuse, get out there and start practicing. But if you want to be a great traceur/traceuse, you absolutely must get in shape. Not only should you be able to run for an extended amount of time, you must be able to carry your own weight. And this is not shown better with anyone than the mythical Ezio Auditore da Firenze from Assassin's Creed II. You don't need to be an Assassin to do parkour (but wearing a costume will definitely make you feel even more like a bad ass).
     Let's keep in mind that Ezio was an multiple things. An Assassin, a playboy, and a brawler. Due to his rebellious character, he has spent most of his life running. To or from just about anything. So obviously he is VERY fit cardiovascular wise. But what about strength? Come on. He's a brawler and a playboy. Ezio's strength is amazing due to all the fights he gets into and all the girls' rooms he climbs into.
     The Ezio Workout mimics how we can attempt on how to be just like Ezio. Now before I post it down there, remember. It takes lots and lots of time before you get near perfect. I beg of you, start from level one and work you way up. If you find level one to be easy, go to level two the next time you do the exercise. Now let's look at that workout.

Equipment Needed:
Chinup Bar
Chair
Hill

Cardio:
Level 1(beginner):
Walk at a brisk pace for at least thirty minutes.  Pick a pace that will be strenuous for you, without completely killing you, then just do that for half an hour or more.  Vary your inclines/terrain for added challenge.
Level 2(moderate):
This is more of a general progression.  Interval running/walking.  Walk for two minutes, run for one minute.  Repeate this for at least half an hour.  When this gets easy, decrease walking time and increase running time until you're running for the full half hour.
Level 3(advanced):
Run at an even pace for two and a half minutes, sprint as fast as you can for thirty seconds.  Repeat for half an hour or more.
Level 4(assassin):
Level 3 for at least half an hour, finish up by finding a good steep hill, sprinting up it, and walking back down it as many times as you can.

Strength:
3x10=three sets of ten repetitions.  Perform all exercises listed in order for one set, rest two minutes, then go again.
Level 1(beginner): 3x5-10 Chair assisted pullups(palms facing away), 3x5-10 Kneeling pushups, 3x10-20 Bodyweight squats, 3x10-20 Standing Lunges, , 3x10-20 Calf raises, 3x10-25 Crunches, 3x10-25 Leg lifts.
Level 2(moderate): 3x5-10 Hanging pullups(palms away), 3x5-10 Standard pushups, 3x20-30 Bodyweight squats, 3x10-20 Calf raises(one legged), 3x10-20 Jumping lunges, 3x10-25 Bicycle crunches.
Level 3(advanced): 5x10-20 Hanging pullups(palms away), 5x10-20 Burpees(with pushup), 5x50-70 Calf bounces(calf raises but hopping into it), 5x10-30 Jumping lunges, 5x25-50 Leg lift crunches.
Level 4(assassin): 5x10-20 Muscle ups, 5x15-30 Burpees with clap pushup and jump at end, 5x50-70 calf bounces, 5x10-20 tuck jumps, 5x20-40 Jumping lunges, 5x25-50(per side) russian twists holding weight plate, medicine ball, or heavy bookbag.  Shorten rest between sets to one minute, perform sets as fast as you can.

Schedule:
Day 1: Light cardio, followed by strength workout.
Day 2: Cardio.
Day 3: Light cardio, followed by strength workout.
Day 4: Cardio.
Day 5: Light cardio, followed by strength workout.
Day 6: Cardio.
Day 7: Rest.
Light cardio means either do the cardio workout one level down from your normal difficulty level, or do your normal difficulty level with less intensity.

     If you are unsure about what any of the exercises are, look it up on YouTube. Just make sure you don't go to THAT side of YouTube again. Be sure to copy and paste this workout so that way you will always have it at your disposal. Our next post will have a few more inspiring words before we get to the fun stuff.