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Top categories. Try out the Street Parking workouts for free! They can be done with limited equipment and space, and in a short time if needed. Or, if you have more time and equipment, there are options for that as well. You can find up to four versions of the Daily Workout below.

These include Programs A, B, and C, as well as our SHIFT workouts. They are different variations of the same workout based on the equipment you have access to.

You can choose any option that suits you best for the day. Program A : can be done using only dumbbells, but other equipment like a jump rope, pull up bar, or plyo box may also be included with options and suggestions provided. Program B : barbell version. Program C : The "extra" version that includes additional equipment like sandbag, bike, or rower, and skill options like handstand pushups.

The SHIFT program is the more simple version of the daily workout. It's ideal for beginners, those who have been ill or injured, pregnant or postpartum women, seniors, and kids. You can also check out our free On Ramp program that is designed for individuals who are just beginning.

Each Daily Workouts have options to customize movements based on your fitness level and available equipment. Goal: Rounds. OK, guys. The main focus for this workout is on going UNBROKEN for the thrusters.

That's why we're scoring this workout the way we are. You should think of the Devil Press as an annoying "buy-out" for each round but you do get credit for them - so don't skip em if that's where you are at the end of 10 minutes! You should choose a weight that you COULD do for 20 reps unbroken when fresh.

That way you have some wiggle room as you're a few rounds deep. If you want to go heavier today, the thrusters are the place to do it. We do not recommend going heavier on the Devil press just go with the Extra Challenge reps. Go smooth and steady on the Devil Press.

No need to rush those. Take a few moments to collect yourself before starting another set of thrusters because once the dumbbells are at your shoulders - you're in for 15 reps! If you break, you have to start that set over!!

You can "rest" overhead or at your shoulders, just don't get carried away. If you DO break - you should start that set over.

Take a few moments to collect yourself before starting another set of thrusters because once the bar is at your shoulders - you're in for 15 reps! You should think of the sandbag burpee as an annoying "buy-out" for each round but you do get credit for them - so don't skip em if that's where you are at the end of 10 minutes!

If your sandbag is relatively light and you're not finding 15 unbroken reps to be challenging, up the reps to 20! Go smooth and steady on the sandbag burpee. Take a few moments to collect yourself before starting another set of thrusters because once the bag is at your shoulders - you're in for 15 reps!

For this workout, you'll rotate back and forth between 8 goblet squats and 3 burpees as many times as you can until 10 minutes are up! It's rare in SHIFT that we "require" any movement to be performed from start to finish without taking a break - but today's the day!

Be smart when choosing your weight. If you don't often do goblet squats, go with something light. If you're accustomed to a weighted squat and want to challenge yourself, go for it! Just keep in mind we want you to be able to do all 8 reps in a row the entire time.

If you start with goblet but are struggling to go unbroken, switch to 10 air squats per round instead. Remember to breathe through each burpee rep!

Take it one step at a time. Reach your hands to the floor - step or jump your feet back - touch your knees, thighs, belly, and chest to the ground - then press your chest, belly, thighs, and knees off the ground - step or jump your feet forward - stand! Goal: Minutes. There's no rest between rounds on this one so find a pace from the start that you're fairly certain you can hold across all 4 rounds.

That means not going too hard out the gate. For the bent over rows, you will hold a dumbbell in each hand but alternate the arm that you row with each rep, so it's 10 per side. Keep the shoulders pulled back and down the entire time, and make sure to come back to a full elbow lockout between each rep.

These should take so choose your weight accordingly. For the Step Ups, try to do most of the work with the stepping leg and limit how much you push off the bottom foot. Like with the rows, you're performing 10 per side. For the bent over rows, keep the shoulders pulled back and down the entire time.

Choose a weight that is challenging but allows you to maintain a flat back. If you feel you're having to jerk your chest down to make contact with the bar, you either need to rest before continuing so you can maintain a better position or you went too heavy and you need to lower the weight.

For this one, you'll move continuously for 1 minute, then you'll complete 8 single-arm bent over rows per side, then you'll do 10 step ups.

That's one round. Do that 5 more times! You'll need to be moving pretty quickly to get this one done in 12 minutes! Find a steady pace on the continuous movement. Remember for the single-arm rows, you can use your opposite arm to support yourself.

Use that support to keep a flat back and get a strong pull. Choose a height that is a little challenging but you know you can step up and down from safely.

Remember, 10 alternating means 5 per side! Those should be done in 45 seconds or less. Break these reps into manageable sets that never creep you into failed reps. You're shooting to get each set of 30 reps done in 2 minutes or less.

The Snatches should be done in large sets if not unbroken. Choose a weight that allows for a strong hip extension to move the weight overhead with a secure lockout for every rep. Establish a smooth and efficient rhythm for transitioning between sides.

On the Box Jumps, tighten up the transition time between landing and jumping. As soon as both feet are planted for takeoff, get your next rep in.

If you're struggling to perform 15 within a minute, consider lowering the height of the box or jumping over an object that isn't quite as high. For the bench press, pinch your shoulder blades together and pin them down into the bench through the entire set. As soon as the bar makes contact with your sternum, drive it away aggressively with a strong elbow lockout.

Choose a weight that you can do in sets safely. We strongly recommend having a spotter nearby in case anything goes wrong. When it comes to the snatches, we want you to be able to perform reps at a time.

It's likely going to be lighter than you went for the bench press, and that's OK! Use the 3 minutes of rest to change out your weight. Ideally, we want the 30 reps of ground to overhead to be done in 2 minutes or less.

Reduce the reps to fit within that timeframe, if you need to. Remember to pull the bag in close toward your shins before driving hard and fast through the legs to accelerate it upward. Movement Customizations.

Then you'll rest 1 mintue. Then you'll cycle through 10 hang snatches on both arms followed by 5 jumps as many times as you can in 5 minutes.

Then you're done! The jumps are the common denominator between these two AMRAPs. Choose a height that you are confident with. It helps to use your arms for momentum while you're jumping - so reach your hands back behind you as you load your hips back, then throw them forward as you jump!

Go with a weight for the snatches that you can do 10 reps in a row with. You shouldn't need to break those up. But the key here will be to find a rhythm of breathing as you move through the jumping to squatting. We want to highlight your endurance and stamina in action. The jumping part should take a minute or less, and each set of Wall Balls including transition time should take seconds or less.

Focus on keeping the ball close to your chest and explode on the way up to hit your target. Go with a pull up variation that you know you can do reps of at a time no matter what. Those 12 reps should take you absolutely no longer than 45 seconds. The jumping part should take a minute or less, and each set of thrusters including transition time should take seconds or less.

Focus on a strong front rack position while still maintaining a full grip on the bar to help press overhead and actively pull the bar back down to increase your cycling speed. Focus on keeping your elbows high during the squat. Do another 4 rounds or until To hit the goal, you'll need to complete squats and inverted rows each round.

Be careful not to come out of the gates too hot on the squats, since you have to do two sets per round without given rest. Extra Challenge Men: 50 DBs Women: 35 DBs. Maybe this doesn't look like much "on paper" but hanging onto a pair of dumbbells across 36 reps 3x12 is a pretty tough feat.

When it gets tough and you're starting to doubt yourself, focus your efforts on using your legs to drive the dumbbells upward. You are allowed to pause, but only overhead, at the shoulders, or with them hanging in your arms by your sides which is not recommended. If you want to challenge yourself further but don't have a heavier pair of dumbbells, reduce the rest OR increase to reps per movement.

Maybe this doesn't look like much "on paper" but hanging onto a barbell across 21 reps 3x7 is a pretty tough feat. Be smart about the weight you choose. If, after your first round, you were able to complete the unbroken and you had a few more reps left in the tank, you probably chose a good weight.

If you barely had it in you to finish those 21 reps, you might have gone too heavy - but it's worth sticking with to find out. And, obviously, if you fail, you need to lighten the load. You are allowed to pause, but only overhead, at the shoulders, or with in hanging in your arms at your hips which is not recommended.

If you do break it's up to you if you want to count that as one of your sets or not. Rest 30 seconds. Repeat until you've done 10 rounds.

We're working on your stamina in this workout. Usually, you can take a break whenever you feel like it and technically you can still do that today - ha ha but the workout is written so that you do all 15 reps in a row without resting.

That means you need to pick a weight that will allow you to do that. The press is likely going to be the limiting factor - whatever you can press, you'll definitely be able to clean.

When you complete the press, you'll lower the dumbbell s back to your sides to start the next rep. Today's workout is on the longer side.

The first meter run should take between If you're close to or over 5 minutes when you return from the run, you should probably reduce the distance on the second one. The Atlas lunge forces you to be under tension for a long time for each rep, so even though it's "only" 8, they could take up to a minute to perform.

Choose a load that you can do at least reps of at a time. Today's Toes to Bar reps is THAT number that can make or break some of us.

So it is totally fine to break these up into sets that prevent total fatigue. It is hard to recover quickly when your core is tired out.

Sets of reps could be perfect to be done in or less. Then AMRAP As Many Rounds and Reps as Possible until the clock hits 18 Minutes Complete as I go - You go rounds.

Note there are TWO scores for this Partner Workout. So you still need to hit that last run hard! You and your partner will begin this workout completing the run together.

Push yourselves to be done in or less or feel free to reduce the distance to finish in that timeframe. With about minutes remaining after the first run, one partner works at a time to complete 1 round of the Atlas Lunge and Toes to Bar while the other partner rests.

You will continue this alternating format until the clock hits Shoot for one round per partner to be done in seconds. The intention is to move quickly and unbroken, so you can also customize here to maintain this intensity.

At , immediately head out for your final run and push each other to go hard to beat your first run time! We might not be there in person to cheer you on, but you are not alone. Street Parking workouts come with tips from coaches to help you achieve the desired workout goals.

You get advice on pacing, strategy, and movement tips to ensure that you're on track. We have different programs to help you achieve your fitness goals and keep you consistent. Whether you want to get stronger, do your first pull-up, improve endurance, do Olympic lifting, or even just throw a sandbag around, we have something for you.

Check out some sample workouts from our Extra Programs and Maintenance videos for recovery. Suggested Weight: Men: DBs Women: DBs. It's okay if the knee bends a little more than in a regular RDL with these. We are primarily going for glute activation on these, you will feel in the hamstrings too so pay attention as you are moving and make little adjustments as you go to make sure you are feeling it in the right place!

On The regular deadlifts, if the back is rounding or you are struggling with a full range of motion, try a sumo stance variation. The bent over rows will go a little faster, 12 reps should take about a minute, moving continuously. For the first two parts, you should be moving basically nonstop for about 2 minutes followed by no more than a minute of rest in each set.

These are single leg RDLs with your back foot supported by a bench, step, or stack of plates. The height should be slightly lower than what you would use for a split squat if possible.

The back foot is used mostly for balance, the work should be performed by the front leg. Holding a dumbbell in each hand with a slight bend in the front knee, hinge forward keeping a long spine until the hands go just below the knees.

Keep your belly tight the whole time. Drive through the front heel and slowly raise your chest back to an upright torso. Lower for at least 3 seconds, pause in the bottom, raise for at least 3 seconds, pause in the top position but keep the front leg engaged. The DBs will start on the ground. Feet are under the hips.

Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest.

Keep arms straight, chest up and belly tight as you stand all the way up at the top. To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control.

Only one head of each dumbbell needs to touch at the bottom. Make sure that in the set up position, the shoulders are higher than the hips every time, so bend those knees! Set up by deadlifting the dumbbells to just below the knee.

From here, keeping the torso position set and the chest lifted - pull one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times.

Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm.

These are to be performed very slowly, so there should be absolutely no momentum or assistance from the hips. If your back is really lighting up and engaging the belly more is not helping, go with 6 supported single arm bent over rows on each side.

Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form. If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles one rep at a time!

Street Parking Endurance is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score. Each interval is its own separate event. Each interval is broken up into thirds easy, moderate, hard. As example, the 12min has a 4min easy run, 4min moderate run, 4min hard run.

The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD. What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain. As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. As example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike. Total Distance: Meters. Score: Total Time including rest. Your FAST for and are not the same necessarily.

Do not mess up paces to get a better score. The rest is important! You will use a plate or stack of plates , phone books are those still a thing?

Make sure you don't set them up too wide. You will perform a slow lower push up for reps. Press up at normal speed to complete lockout.

After you have completed of the slow lower push ups you will immediately move off of the plates and do as many reps as you can of regular push ups. These must be WITH GOOD SOLID TECHNIQUE.

No shorting the reps. No sagging, snaking, worming, or hips up. Chest and thighs touch at the bottom. All of the way up at the top. For the plank up downs - maintaining a solid plank position is the main focus.

Keep your butt down. You are not trying to get as many reps as possible, rather, you want to be moving at a steady pace with good positions for as long as you can up to a full minute each time.

Accumulate a minute, so only count the time that you are moving toward your minute. Over time you will be able to go the full minute. Street Parking has options for everyone, whether you're new to working out, taking a break, or exercising every day. You can be consistent with your fitness goals no matter where you are in life, and it all starts with you taking control.

If you're new to working out, you can start with Street Parking On Ramp program for FREE to build confidence before joining. This program is designed for beginners to build a strong foundation for our SHIFT program.

With a Street Parking membership, you get more tools like workout logging, movement customization options, mama modification suggestions, and maintenance suggestions. HOW TO USE THIS PROGRAM: 3 sessions per week. If you can only make 2 per week work, that's totally fine. One session is all you need for the day.

On non-On Ramp days, check out some Maintenance or get outside for some light movement - like a minute walk! MAKE SURE TO WATCH FULL 'HOW IT WORKS' VIDEO TO GET THE MOST YOU CAN OUT OF THIS PROGRAM!

For this workout, you'll start a clock or stopwatch and complete 7 presses followed immediately by 10 air squats. That is one round. After that, do another 4 rounds. When you've done your final squat in your final round, you'll check the time on the clock or watch.

That is the score you will log for this workout. When choosing a weight for the presses, the dumbbell s should feel light enough that you can perform all 7 reps in a row without needing to rest. Take your time with both movements and practice solid technique.

Be sure to watch the Technique Videos for the press and squat by swiping left or tapping the right arrow on the video above! For this one, you'll set up a timer counting down or up, whatever you prefer from 8 minutes.

Start the timer and perform 16 single unders or 16 toe taps, then 8 lunges alternating legs each time, 4 per leg , and finally 4 push ups.

After the 4th push up, you've completed one round. You'll continue to cycle through those movements until 8 minutes are up. Let's say you're able to complete 5 full rounds in 7 minutes. With the 1 minute remaining, you'll do as many reps in the 6th round as you can until The lunges are alternating, which means you'll perform a lunge on a different leg each rep.

For 8 alternating reps, you'll be doing 4 per leg. Be sure to watch the Technique Videos for the Push Up and the Lunge.

If you are having trouble with either or both of the movements, check out the Customizations for more accessible options. This workout is very straightforward. You'll start a clock or stopwatch and do 6 deadlifts and then immediately do 3 burpees. Repeat 8 more times for a total of 9 rounds. At the end of your ninth round, check the time on the clock or watch.

Choose a weight for the deadlifts that allows you to move well and perform all 6 reps in a row without taking a break. That doesn't mean you need to move quickly, but that you are confident and comfortable with the weight you've chosen.

Take your time with the burpee reps. It is a big movement but is manageable when performed step by step. To set yourself up for success for both of these movements, watch the Technique Videos provided above.

We recommend having a running clock visible for this workout. You'll start the clock and from , you'll perform as many air squats as you can.

At , you'll transition to performing as many inverted rows as you can until At , you'll choose a movement to move through continuously until At that point, you'll rest until To complete 5 rounds, you'll repeat all of that until Keep a running count of the reps you perform. So, if you do 10 squats then you'd start counting the inverted rows at If you perform 13 inverted rows, your running count at the end of round 1 would be Jot that number down on a scrap sheet of paper or whiteboard, then start your count over in round 2.

At the end of the workout, you'll add those 5 numbers together, and that's your score! pretty much anything that keeps you moving and gets your heart rate up. If you have a bar and rack or low gymnastics rings to perform Inverted Rows, go with that movement option!

If not, go with the Bent Over Rows! As always, be sure to watch the Technique Video for the Squat and whichever Row variation you choose before tackling this workout! For this one, you'll start a clock or stopwatch and perform 12 eye level swings followed by 8 sit ups.

You'll do 12 and 8 two more times, for a total of 3 rounds. That's one set. At this point, you'll look at the clock and rest for exactly one minute from that time. Then you'll do another 3 rounds of 12 and 8. That's the second of three sets.

Rest another minute before completing your final set. When you perform your final sit up in the third round of the last set, check the time on the clock - that's your score! Choose a weight for the swings that allows you to find a smooth rhythm and focus on the drive of your lower body.

If it's so heavy that you aren't able to perform all 12 reps in a row, we recommend switching to a lighter load. If you don't have anything lighter, reduce the reps to 8.

Be sure to watch the Technique Video for this movement so you know how best to perform it!

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Content is reviewed before publication and upon substantial updates. Tara Laferrara, CPT. Reviewed by Tara Laferrara, CPT. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board.

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