I don't want to discourage you but that ab workout... I watched a few minutes of it and it's full of crap. They aren't showing you how to do the exercises with proper form which is very important. You should watch a different tutorial. I recommend the ones from scooby; they really show you to use proper form.
I agree that 8 min abs is crap. I disagree that he needs a different ab routine. Ab routines are pretty useless for sport performance (i.e. parkour)
There are many articles in the literature that promote core training programmes and exercises for performance enhancement without providing a strong scientific rationale of their effectiveness, especially in the sporting sector. In the rehabilitation sector, improvements in lower back injuries have been reported by improving core stability. Few studies have observed any performance enhancement in sporting activities despite observing improvements in core stability and core strength following a core training programme. A clearer understanding of the roles that specific muscles have during core stability and core strength exercises would enable more functional training programmes to be implemented, which may result in a more effective transfer of these skills to actual sporting activities.
Better off pounding out the air squats and jumps to silent landing.
Also, there is no benefit of ending your day with a protein bar. When training, your body needs a constant supply of protein. Taking a protein bar at the end of the day is like walking down the stairs in your house trying to burn off five Bic Macs; just too little. You need to eat every 3 hours or more and have about 20g of protein in each meal, preferably without eating unhealthy like protein bars.
Well thats not really true. You can even eat just 1 meal a day....
Best to get all of your protein from whole food sources like fresh beef, chicken, pork, etc. The notion of a "constant supply" is not supported at all in scientific research. The only thing that is close to that is that you should have a good post workout nutrition (protein and carbs), if nothing else..
The real problem here, straight up, is that there are no goals. The goals listed in the first post may as well not even exist. I suggest reading this section of Steve's "How to Construct your own Workout Routine" as it covers goal setting:
http://eshlow.blogspot.com/2008/12/how-to-construct-your-own-workout.html#I
