Try Stephen’s Holiday Workout | #MyChallenge

Going on holiday is usually a time to relax, have fun, and indulge in lots of food and drink — not for Stephen.

While he’s perfecting his moves with Adam on the streets of Manchester, he’s using exercises in the gym (in Majorca) to prepare his body for the physical demands of parkour.

Parkour requires strength, stamina, agility, and balance, so it was important to incorporate moves that focus on these areas into his training.

Here’s what Stephen got up to when he hit the hotel gym…


Running is a great way to build stamina and prepare for the constant movement and running that parkour requires.

What Stephen did: 10-minutes at 10.5kph speed

Wide-grip Pull-ups

Wide-grip pullups are an excellent upper-body strength exercise that targets your back, chest, shoulders, and arms.

What Stephen did: 5 pull-ups every minute for 15-minutes.

How to do Wide-Grip Pull-Up:

  1. Reach up and grab the pull-up bar with each hand. Your grip should be wider than your body.
  2. Hang from the bar with your arms extended. This will be your starting position.
  3. Pull your body up towards the bar. Don’t swing or use momentum to complete the movement.
  4. Pause at the top, before lowering yourself back to the starting position.

Goblet Squats

The goblet squat is a lower-body exercise that increases strength in your legs.

What Stephen did: 10 reps, 4 sets (10kg weight)

How to do a Goblet Squat:

The goblet squat is a lower-body exercise that increases strength in your legs.

  1. Stand up straight while holding a kettlebell or dumbbell close to your chest. This will be your starting position.
  2. Squat down until your hamstrings are on your calves. Keep your back straight.
  3. Pause at the bottom before returning to the starting position.


Box (Wall) Jumps

The box jump is a plyometric move that will help to strengthen the muscles in your lower body —glutes, quads, calves, and hamstrings. If there’s no box available you can use a wall, just like Stephen did.

What Stephen did: 10 reps, 4 sets

How to do a Box Jump:

  1. Stand about a foot away from the box with your feet hip-width apart.
  2. Throw your hands behind you as you load the spring in your jump.
  3. Swing your arms up to gain momentum as you jump with your legs extended.
  4. Land with your feet on the box, hip-width apart.
  5. Step off the box and repeat the movement.

Standing Shoulder Dumbbell Press

Build broad shoulders with this powerful move.

What Stephen did: 10 reps, 4 sets (10kg dumbbells)

How to do a Standing Shoulder Dumbbell Press:

  1. Hold the dumbbells by your shoulders with your palms facing forwards.
  2. Without leaning back, extend through your elbows to press the weights above your head.
  3. Return to the starting position and repeat.



The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal.

What Stephen did: 10-minute jog/walk

Want to find out more about Parkour and how to train for it? Check out these articles:

Introduction To Parkour — Here's What You Need To Know


Introduction To Parkour — Here's What You Need To Know

Find out more about this fast-paced sport.

2019-07-15 15:33:14By Evangeline Howarth

Myprotein Staff Take On #MyChallenge | Meet Stephen


Myprotein Staff Take On #MyChallenge | Meet Stephen

Stephen's taking on a tough 8-week challenge. Find out why.

2019-07-15 15:28:39By Evangeline Howarth

Adam Marr | Meet The Trainer Behind #MyChallenge


Adam Marr | Meet The Trainer Behind #MyChallenge

Meet the parkour pro behind Stephen's #MyChallenge journey.

2019-07-15 15:42:08By Evangeline Howarth

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Nathan Southern

Nathan Southern

Writer and expert

Nathan has always had a passion for sport from an early age. He’s played football all over the country, representing his county (Cheshire) and various clubs at a semi-professional level. As a Coaching and Sports Development graduate, he understands the importance of sport and fitness in the local community. On the weekends, you’ll find him scoring goals while captaining his local football team.

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