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Parkour Workouts Inspired by Mirror’s Edge Catalyst

by on July 2, 2015
 

Mirror’s Edge Catalyst is about Faith, a girl on a journey at the high rise areas of the city. You will have to guide Faith through all obstacles, which resembles real-life parkour stunts. It seems like she strapped on a GoPro before she begins jumping, climbing, and swinging! Here are 5 parkour workouts that will help you become as agile and cool as Faith.

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  1. Interval Runs

Have you ever gone running and felt bored just 10 minutes in? Sure, simply running or jogging is a great cardio workout, especially those who do not exercise very often; however, interval runs may actually be better and a lot more interesting to do for those who are in shape! With interval training you will increase your aerobic breathing capacity which in turn can help boost your endurance. As if that’s not enough, interval runs can also increase your max sprinting ability!

Here’s an example of a quick interval run:

  • After some stretching and warm-up, begin jogging for three minutes, and then increase your speed and intensity for one minute.
  • After the burst of speed, slow back down to your initial pace for another three minutes.
  • Repeat this for a total of 20-30 minutes.

Push yourself and increase your maximum efforts in every burst of speed you do. Take the time to do interval runs and you will be running as fast and as long as Faith.

  1. Burpees

Burpees are everyone’s favorite exercise! Just kidding. This intense exercise requires a lot of energy and motivation since you will be working on many muscles in your body as well as focusing on your breathing. Do not let that discourage you though—burpees are for everyone. Burpees are essentially a combination of a squat, a push-up, a hip thrust, and a vertical jump.

Burpee example:

  • First, stand up straight with your feet about shoulder width apart.
  • Then drop into a squat position with your hands on the floor in front of you, on the outside of your feet.
  • Kick your feet back into a plank position and immediately drop your chest to the ground as if you were doing a push-up.
  • Bow your chest up, then return your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can while raising your arms over your head.

Remember to always do a warm-up before attempting this exercise. Burpees will really give you the full body strength training you need to jump and land as easily as Faith.

                        

  1. Pull-Ups

This might actually be everyone’s favorite exercise. That feeling of accomplishment after performing even one nice pull-up is just too good. Parkour experts, like Faith, make pull-ups seem really easy so pull ups are definitely one of the many exercises you should train in.

Tips to achieve a pull up:

  • Build pull-up strength

To be able to complete a pull-up you will need to work on your pulling muscles. Strengthen your back with heavy dumbbell bicep curls, wide-grip lat pull-downs exercises, and even climbing a rope.

  • Hang around more often

Using an overhead bar or rings, do dead hangs and sustain them for as long as possible. This will help your grip strength and have you accustomed to hanging on a bar so you don’t lose form too easy.

  • Lose weight

By this, I don’t mean start going on a diet craze and drop pounds. I mean lose the excess body fat and replace it with lean muscle which can help your exercises. The less fat you have, the easier it will be to pull yourself up.

Whether you’re training with these tips to do one pull up or many pull ups, it will take some time to get there. Do not overwork your muscles nor become frustrated too early in your game. Practice makes perfect!

 

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  1. Martial Arts

Parkour and extreme martial arts are pretty similar when it comes to their acrobatic and aerial stunts. Faith uses techniques that exist in many forms in martial arts, such as tae kwon do and capoeira. Her moves are just as flashy and entertaining to watch just like martial art experts. Also, parkour may not include defensive techniques, but Faith uses them in a variety of ways and so should you!

Example list of basic tae kwon do techniques:

  • Forefist, backfist, palm heel, elbow strike
  • Front snap kick, back kick, side thrusting kick, roundhouse kick, jump kick, spin kick, hook kick
  • Single forearm block, low block, high block, double forearm block

Example of basic acrobatic skills:

  • Handstands
  • Somersaults
  • Cartwheels

  1. Core Strengthening

Targeting your core is necessary for more powerful and graceful movements like Faith does. Strengthening your core will also facilitate strengthening other areas of your body. The stronger your mid-section is, the easier it will be to do any of the above workouts.

Examples of core workouts:

  • Planks (normal, side, and back planks)
  • Plank mountain climbers
  • Crunches (normal and bicycle crunches)
  • Leg raises (sitting and hanging leg raises)
  • Dumbell Russian twist

Practice, practice, practice! Soon enough you will turn the world into your very own playground, just “take a leap of Faith.”


 

Written by: Amairani Aleman

Edited by: Emily Deaton and Alex Miller

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  • I love this article!

  • REDinfamy718

    I will so do this workout especially in celebration of the game. Which I cannot wait for.

    • Amairani Aleman

      Enjoy your workout!! Thanks for reading!