Sign up for a FREE BODi Previews account and get access to over workouts right now. Here are the FREE workouts you can do from some of our most popular programs:.

TYPE TRAINING is an inclusive training protocol for a healthy, strong, balanced body. Learn more about Sure Thing and try the sample workout. Super Trainer Andrea Rogers created Xtend Barre, a minute-a-day mix of cardio, Pilates, and ballet fundamentals that you can do at home — no barre required.

Xtend Barre combines the body-shaping benefits of a traditional barre routine with a fat-blasting calorie burn. Learn more about Xtend Barre and try the free sample workout. FIRE AND FLOW is a 4-week program designed to bring more balance and joy into your life while helping you get in great shape.

This allows you to go hard, but at the same time have plenty of time to help you recover and rejuvenate. Jericho and Elise want you to work out, not burn out.

Learn more about FIRE AND FLOW and try the free sample workout. This is a true full-body program made for those who love to lift. LIIFT MORE pumps up the volume of strength training, mixes in calorie-burning HIIT, and ends every workout with core moves designed to help you build muscle and lose weight in just 8 weeks.

Learn more about LIIFT MORE and try the free sample workout. Job 1 is a minutes-a-day, 5-days-a-week functional training program that helps you prioritize your health and fitness habits — no matter how much you have going on in your life. Learn more about Job 1 and try the free sample workout.

Super Trainer Amoila Cesar has trained pro athletes to get in the best shape of their lives. His program is 6 days per week, 45 minutes a day, for 13 weeks, of functional resistance training, calorie-blasting cardio, and restorative mobility workouts that target your entire body and leave you feeling invigorated and energized.

With his next-level coaching cues, Amoila makes it easy for you to unlock the right way to do every move, so you stay fully engaged and working. Learn more about and try the free sample workout. This is of moi, on my blades.

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6 Places to Find Free Exercise Equipment You Can Take Home · 1. Direct From Exercise Equipment Brands · 2. Find Like-Minded Fitness Enthusiasts on Score a free treadmill, bike, or rower and enjoy unlimited iFIT training for the whole family when you sign up for ProForm+. Click the link to learn more Climbing stairs in an apartment or office building rarely comes to mind as an exercise routine. But it should. By Bob Brody

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Free workout equipment samples - Missing 6 Places to Find Free Exercise Equipment You Can Take Home · 1. Direct From Exercise Equipment Brands · 2. Find Like-Minded Fitness Enthusiasts on Score a free treadmill, bike, or rower and enjoy unlimited iFIT training for the whole family when you sign up for ProForm+. Click the link to learn more Climbing stairs in an apartment or office building rarely comes to mind as an exercise routine. But it should. By Bob Brody

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! For the sit ups, if you're struggling to perform these smoothly or without grabbing at your knees when you're sitting forward, check out the Customizations as there are options to make this movement more accessible.

For this workout, set a timer counting down from 10 minutes or up to 10 minutes, whatever you prefer. Start the timer and perform 7 hang power cleans, followed by 7 shoulder presses, and then 7 low jump or low jump overs.

After the 7th jump, you've completed one round. Continue cycling through these movements as many times as you can until 10 minutes are up. Let's say you complete your 8th round with 30 seconds remaining in the 10 minutes.

Continue to do as many reps as you can in the 9th round until the 10 minutes are up. Be sure to watch the Technique Videos for the Hang Power Clean and Shoulder Press! For the low jump or low jump over, we want you to jump onto or over an object that you are comfortable with.

That may be a small box, a stack of bumper plates, or a line in the floor! Start a stopwatch or clock and being to move continuously until the time hits At that point, you'll move onto 16 step ups alternating legs each rep, doing 8 per leg.

After those step ups, you'll perform 8 push ups. At that point, you've completed one round. Do that all three mores times. When you've finished your fourth round, check the time - that's your score!

The step ups are alternating, which means you'll perform a step up on a different leg each rep. For 16 alternating reps, you'll be doing 8 per leg. Be sure to watch the Technique Videos for the Step Up and the Push Up! Reducing the height of the step is a great way to make that movement more accessible.

Browse the Customizations for push ups if you struggle to perform those from your toes! From start to finish, this workout will take 14 minutes. It'll likely be best to have a running clock counting up from When the clock starts, perform 6 hang power snatches on your right arm and then 6 snatches on your left arm.

After that, do 20 hop or skip overs. Then, you'll rest Then you'll work again , rest , and do your final set from You should start over at the beginning for each 4-minute set. Be sure to watch the Technique Video for the Hang Power Snatch before getting after this workout!! Choose a weight that you can do 6 reps in a row with on both arms.

For the hop or skip overs, we want you to be moving side to side. If you can jump over an object or a line in the floor with both feet at the same time - do that!! If not, a skip over or even a sideways step over is a great option. Hopefully at this point in the program, you're feeling more comfortable with how to go about timing and scoring these workouts.

But, just in case, we'll continue to explain! You'll start a clock or stopwatch and perform 30 single unders or toe taps whichever you prefer , then move on to 15 deadlifts, and then 12 inverted rows. Check the clock at this point and rest for 30 seconds from that time.

Once your 30 seconds of rest is over, start a new round. You'll continue this pattern until you've done 5 rounds total. Check the time when you complete your final inverted row. That's the time you'll put as your score!

Each of these movements have been practiced in previous sessions, but if you need a review, check out the Technique Videos for the deadlift and inverted row. If you choose the jump rope option but are tripping up a lot, just move to performing toe taps.

We don't want you guys spending the entire workout frustrated by the jump rope. This one is super simple! But keep in mind that simple does not necessarily mean easy! You'll start the timer and do 5 burpees followed immediately by 10 hang power cleans.

The time on the clock when you complete your final hang power clean is your score! Find a smooth, steady pace on the burpees. Those 5 reps shouldn't take you longer than 45 seconds to complete. If you need to customize, that's OK! Check out the Customizations for some other options.

For the hang power cleans, go with a weight that you can do all 10 reps with in a row for the first half of the workout. It's OK if in those later rounds you need to take a break at the halfway point before finishing those 10 reps.

As always, check out the Technique Videos is you need a refresher on these movements! You're so close to completing the On Ramp program! Keep up the great work! For this one, you'll set a timer counting down from or up to , whatever you prefer. When the timer starts, you'll do 7 low jumps or jump overs, followed by 14 goblet squats, then another 7 low jumps or jump overs, and then finish the round with 14 lying leg lifts.

Continue to cycle through those movements as many times as you can until 14 minutes are up. Let's say you complete 6 full rounds and still have 2 minutes remaining in the 14 minutes. Proceed to the 7th round and do as many reps as you can.

The best way to perform a goblet squat is the EXACT same as the air squat, only now you will hold a weight at your chest to make it a little more challenging. Go with a weight that's light enough to keep your chest proud and your torso as upright as possible for all of your squats.

If you notice your form is breaking down, either go with a lighter weight or skip the weight altogether and just do air squats! The lying leg lifts are very simple but challenging! Break these up early every reps. While you're performing a few reps in a row, try not to let your heels touch the ground between reps!

You've made it to the final session of the SP On Ramp program! We are so proud of you. Let's finish off strong! From start to finish, this workout is 19 minutes. If you set up a running clock counting upward, you'll move continuously from , then do as many hang power snatches as you can from , then as many lunges as you can from At , you'll rest until , then start a new round there.

Continue to follow this pattern until you hit the mark. You'll keep a running count of your hang power snatches and lunges only. Use your rest time to jot down your reps so that at the end of the workout, you can add them all together to get your score!

For the hang power snatch, you will switch hands each rep. We recommend switching at the hips, but if you feel comfortable switching in the air, that works too! Every rep will count toward your total.

The same goes for the lunges. So right is 1, left is 2, right is 3, so on and so forth Be sure to watch the Technique Videos for the Hang Power Snatch and the Lunge if you need to review these movements.

Street Parking program is designed for real people who don't have hours to spend in the gym. It helps them build consistency, keep things simple, time efficient and fun, so they can achieve a level of fitness that allows them to fully participate in life outside of the workouts.

MEMBER LOGIN. JOIN STREET PARKING Program Workouts Sample Workouts Postpartum Blog Media YouTube Channel Street Parking Podcast Instagram Connect The Community Our Story Meet The Coaches SP Gives Back Vault Shop Shop All Women's Men's Kids Accessories Gift Cards SP x GORUCK Sandbags SP x ROGUE CS Barbell SP x ROGUE CS Barbell FAQ's Store Login.

Daily Workouts according to your equipment. Sample Daily Workouts. Program A. Your browser does not support the video tag.

Movement Demo: Dumbbell Thruster. Movement Demo: Devil Press. Weight Suggestions: Men: 40 DBs. Coaches Notes OK, guys. Dumbbell Thruster.

Devil Press. Movement Demo: Barbell Thruster. Weight Suggestions:. Women: 25 DBs. Barbell Thruster. Movement Demo: Sandbag Thruster. Movement Demo: Sandbag Burpee. Sandbag Thruster. Sandbag Burpee. Movement Demo: Goblet Squat. Movement Demo: Burpee.

Coaches Notes 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! Goblet Squat.

Program A Demo. Movement Demo: Run. Movement Demo: Dumbbell Bent Over Row. Movement Demo: Dumbbell Farmer Step Up. Extra Challenge: Men: 50 DBs. Score: Total Time. Coaches Notes 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.

Dumbbell Bent Over Row. Dumbbell Farmer Step Up. Program B Demo. Movement Demo: Barbell Bent Over Row. Movement Demo: Sandbag Bent Over Slam. Movement Demo: Sandbag Shoulder Step Up.

Barbell Bent Over Row. Sandbag Bent Over Slam. Sandbag Shoulder Step Up. Program C Demo. Movement Demo: Assault Bike. SHIFT Demo. Movement Demo: Continuous Movement.

Movement Demo: Dumbbell Single Arm Bent Over Row. Movement Demo: Unweighted Step Up. Coaches Notes 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.

Single Arm Dumbbell Bent Over Row. Unweighted Step Up. Movement Demo: Box Jump. Movement Demo: Dumbbell Power Snatch. Part Rest 3 Minutes. Score: Part 1 Total Time. Goal: Part 1: Minutes. Goal: Part 2: Minutes. Box Jump.

Dumbbell Power Snatch. Movement Demo: Barbell Bench Press. Movement Demo: Barbell Power Snatch. Coaches Notes For the bench press, pinch your shoulder blades together and pin them down into the bench through the entire set.

Barbell Bench Press. Barbell Power Snatch. Movement Demo: Sandbag Ground to Overhead. Sandbag Ground to Overhead. Movement Demo: Low Jump. Movement Demo: Facing Low Jump Over. Movement Demo: Dumbbell Hang Power Snatch. Rest 1 Minute After Part 1. Movement Descriptions.

Low Jump. Low Jump Over. Dumbbell Hang Power Snatch. Movement Demo: Wall Ball. Movement Demo: Kipping Pull Up. you get to do Wall Balls TWICE each round! Strict Pull Up Option: Strict Pull Ups per round. Wall Ball. Kipping Pull Up. Movement Demo: Double Unders. you get to do Thrusters TWICE each round!

Movement Demo: Single Unders. Movement Demo: Toe Taps. Movement Demo: Air Squat. Movement Demo: Inverted Ro. Single Unders.

Air Squats. Inverted Row. Movement Demo: Dumbbell Power Clean. Movement Demo: Dumbbell Push Press. Suggestions Men: 40 DBs. Score: Total out of 6 Rounds that you keep it UNBROKEN.

Coaches Notes Yikes. Pretty scary workout for a Friday the 13th. Dumbbell Power Clean. Dumbbell Push Jerk. Movement Demo: Barbell Power Clean. Movement Demo: Barbell Push Jerk. Rest 2 Minutes Between Rounds. Suggestions Men: Women: Score: Heaviest successful UNBROKEN complex enter all others in comments.

Goal: Challenge yourself but move well. Barbell Power Clean. Barbell Push Jerk. Movement Demo: Dumbbell Hang Power Clean. Score: Total Number of Rounds Where All 15 Reps Are Done UNBROKEN. Goal: All 10 Rounds.

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Missing Score a free treadmill, bike, or rower and enjoy unlimited iFIT training for the whole family when you sign up for ProForm+. Click the link to learn more Order PENT. Sample Box online and choose you perfect bespoke gym equipment. The sample box contains all Join to get special offers, free giveaways, and once-: Free workout equipment samples

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