Full Body Street Parking Workout

Try this FULL BODY Street Parking workout that combines 3 different variations of a SQUAT with everyone’s favorite lung burner - BURPEES! The Street Parking Crew KNOWS that it’s not about how much time or equipment you have - but how much effort you can put in that matters! This workout is sure to help build strength, stamina, and mental fortitude - and can be done with a wide variety of equipment!

You may choose between barbell, dumbbells, or even a sandbag. It is important that you choose a load you can perform at least 10 reps unbroken at the beginning. Remember, hitting the goal time is more important than going “heavy”. Choose what is right for you!

Break up the barbell reps into sets of 5 to 10 (as necessary) but make sure to keep the rest short. Just keep breathing and move at a consistent pace on the burpees. Score: Total Time Goal: Under 18 Minutes

BARBELL VERSION: For Time: 30 Hang Squat Cleans 30 Burpees

30 Thrusters 30 Burpees 30 Back Squats 30 Burpees Suggested weight for Men: 95# Suggested weight for Women: 65# (Go lighter or heavier based on ability) Movement Descriptions for Barbell Version:

For the Hang Squat Cleans start by deadlifting the barbell to the waist. Feet should be roughly under your shoulders. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Stand up hard and fast, shrug the shoulders. Pull yourself down under the barbell and rotate the elbows around quickly so that you land in the bottom of the squat with the elbows pointing forward and the bar on the shoulder. Heels are down, knees out, butt lower than knees. Keeping the chest and elbows up, belly tight and back flat stand up all the way.

For the Thrusters, the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach your butt back and down and get to the bottom of the squat with the bar on the shoulders, keeping the elbows high. Stand up hard and fast to pop the bar off of the body. Move your

face out of the way and press the bar straight up. Keep your belly tight and finish with arms locked out overhead, biceps in line with or slightly behind the ears. For the Back squat the bar will be on your back. Hands outside shoulders, feet under shoulders. Keeping your chest up and belly tight reach your butt back and down, keep the heels down, drive the knees out. Butt should be lower than the knees at the bottom. Lead with the chest and drive your heels through the floor to stand all of the way up at the top of each rep.

DUMBBELL VERSION: For Time: 30 DB Hang Squat Cleans 30 Burpees 30 DB Thrusters 30 Burpees 30 DB Squats 30 Burpees Suggested weight for Men: 40# Dumbbells Suggested weight for Women: 25# Dumbbells (Go lighter or heavier depending on ability)

For the Hang Squat Cleans start by deadlifting the DBs to the waist. Feet should be roughly under your shoulders. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Stand up hard and fast, shrug the shoulders. Pull yourself down under the weight and

rotate the elbows around quickly so that you land in the bottom of the squat with the elbows pointing forward and the weight on the shoulders. Heels are down, knees out, butt lower than knees. Keeping the chest and elbows up, belly tight and back flat stand up all the way.

For the Thrusters, the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach your butt back and down and get to the bottom of the squat with the weight on the shoulders, keeping the elbows high. Stand up hard and fast to pop the DBs off of the body. Press the weight straight up. Keep your belly tight and finish with arms locked out overhead, biceps in line with or slightly behind the ears. For the DB squat the DBs will be on your shoulder. Hands outside shoulders, feet under shoulders. Keeping your chest up and belly tight reach your butt back and down, keep the heels down, drive the knees out. Butt should be lower than the knees at the bottom. Lead with the chest and drive your heels through the floor to stand all of the way up at the top of each rep.

SANDBAG VERSION:

For Time: 30 Sandbag Hang Squat Cleans 30 Burpees 30 Sandbag Thrusters 30 Burpees 30 Sandbag Back Squats 30 Burpees

No suggested weight for this one. We know that your sandbag is probably just pre-loaded. BUT - lower the reps a bit if necessary due to your bag being a bit heavy to make this happen in the 18 in time goal.

SANDBAG MOVEMENT DESCRIPTIONS:

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder

width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

You may also choose to do a thruster from the front of the shoulder and press to lock out overhead.

The sandbag will be on the back. The feet should

be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top of each rep!

The Street Parking™ Program is for those who may be too busy, don’t have access to, can’t afford, or just don’t enjoy a regular gym.

You CAN become fit and maintain a high level of fitness with minimal equipment and on a tight schedule. Will it be “easy”? Not at all. You still have to work hard in the time you’ve got, with the space and equipment you’ve got. Let us help you take the guesswork out of your daily workouts AND provide a community to help keep you extremely motivated. No matter how you choose to set up your Street Parking™ Membership – you will have access to ALL of our programs! That way – you are ready to go in any situation! Find out more by following @streetparking on Instagram or visiting streetparking.com to sign up.