No Equipment Workouts
We know that sometimes even Street Parkers find themselves in situations where there is not a pair of dumbbells insight. Whether you are traveling, need a workout idea to do at the park during your kid’s soccer game, in your hallway during naptime, or in your office to relieve stress (don’t worry we won’t tell your boss) - we’ve got you covered.
Over the years we have programmed hundreds of workouts that require no equipment at all! Many of the SHIFT workouts are written with no need for anything but your body, and quite a bit you will find the same to be true with Program A.
We have put together this PDF of 50 options for you to be able to rely upon when the situation arises.
Please keep in mind that this series is not necessarily meant to be done as its own program or in this specific order. There were workouts between these in the regular programming with more variance in movements etc. If you choose to follow it exactly - we have done our best to not put the same movements in 2 days in a row, but pay attention to how you are feeling and your level of soreness.
The good news?
ALL of these can be logged in Wodify to help you earn the 75/365/1000 gear! You will see the original date listed under each workout write up. You will simply just need to go to that date - and the listed Program Version (SHIFT or Program A) and log your score!
Please see the notes listed at the end of this document for a few more instructions and common subs etc. Also - check the dates listed on Wodify and Members Only to view full written descriptions and video demos if you have any question about the movements themselves!
No excuses! Remember #MoreThanNothing is what we are after. Use this as a tool to help you build that consistency!
*this pdf is different than the No Equipment Extra Program workouts and are not loggable.
FAQ’S AND SUBS
DETERMING GOAL TIMES/ROUNDS
These workouts will have goal times/rounds listed in their descriptions in Wodify and on Members Only. Please keep in mind those goals are going to be appropriate for the Program Version where they are listed. The most important thing is just to get after it to the best of your abilities and remember that’s all that really matters.
ISN'T SHIFT FOR BEGINNERS?
SHIFT is designed to be more SIMPLE - which in turn will often create HIGHER intensity for those who possess a good amount of fitness. We have noted on several workouts the ways to increase or decrease difficulty. But don’t be surprised when SHIFT smoke checks you - HARD.
LUNGES/STEP-UPS
For most workouts, these are pretty interchangeable. If you have issues with lunges, step-ups are a great option. If you don’t have something to step up on, lunges are a great sub.
STEP-UP HEIGHT
Find a height that is challenging but allows you to step up and down safely. Usually, this is 16-24”.
JUMP OVERS
When you see jump overs it signifies jumping over an object facing it. This is typically an object that is a somewhat challenging jump (depending on your comfort level). Height is usually 12-24” but may be lower or higher based on your ability. You may also do a skip over instead of a 2 foot take off. This could also be something as low as a broomstick.
HOP OVERS
When you see HOP OVERS or SKIP OVERS it will be a lateral jump over something LOW like a dumbbell, broomstick, or chalk line. This is a very common SP sub for jump rope movements.
PUSH UP TAP + TAP
This movement is a push up, followed by tapping the right shoulder with the left and then the left shoulder with the right hand while holding the plank position. These may be done from the toes, knees, or even elevated.
BURPEES
Any variation of burpee may be used. Choose one that is right for you. Options include: Regular Burpees, Step In and Out Burpees, Knee Push Up Burpees, No Push Up Burpees, and Elevated Burpees.
SINGLE LEG TOE TOUCHES
These are the same motion as a single leg deadlift. You will stand on one foot and hinge at the hips bringing both hands to either side of the planted foot. Keep the chest up, back flat and allow a slight bend in the knee.
WALL WALKS
Wall Walks and inchworms are interchangeable. Usually with the inchworm number it is double the wall walk option. Ex: 3 Wall Walks = 6 inchworms
LYING LEG RAISE
Lying leg raises are lying on your back on the ground with the legs straight. Keeping the legs straight, or allowing a slight bend in the knee - raise the legs up to a perpendicular to the floor (90 degrees) position and lower under control. Hands can be overhead or down at the sides. Work to keep the lower back on the ground throughout.
UNWEIGHTED LUNGSTER
An Unweighted Lungester is a reverse lunge right + reverse lunge left + air squat.
MEASURING RUN DISTANCE
If unable to measure 200, 400, 800 etc. distances, go off of these basic time frames for each:
200 Meters: 45 seconds to 1:15 minutes
400 Meters: 1:30 to 2:30 minutes
600 Meters: 2:30 - 4:00 minutes
800 Meters: 3:30 - 5:00 minutes
ALTERNATING V-UPS
The alternating v-ups will be lying flat on the back with the arms overhead and the legs straight. Hinge at the hip and bring right hand to left foot (keeping arm and leg straight). Then for the next rep bring the opposite hand and foot together.