Monthly Archives: October 2012

Beastanetics Workout: 10/23/12

Beastanetics Workout: 10/23/12

BEASTANETICS – 10/23/12
4 sets x 20 sec + 12 sec recovery
1.    Warm-up
2.    Run around 18-yard box
3.    Side Step & Touch
4.    Scissors Jumps
5.    Burpees
6.    Skaters
7.    Staggered squat jumps
8.    400 meter run
9.    Knee to chest, lunge, walk, and wave (60 sec)
10.    Plyo push-ups
11.    Superman (4 x 30 sec)
12.    Plank – 1 arm raised (6 x 10 sec)
13.    Cooldown

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Punk Rope Playlists: Funk

Punk Rope Playlists: Funk

Theme from “Shaft” | Isaac Hayes
Jungle Boogie | Kool & the Gang
Standing on the Verge of Getting It On | Funkadelic
Junkie Chase | Curtis Mayfield
The Popcorn | James Brown
King’s Last Ride | Roy Ayers
Can We Rap | Carleen and The Groovers
Super Bad | Kashmere Stage Band
You Need Help | Monguito Santamaria
It’s Too Funky In Here | Funkstar DeLuxe vs. James Brown
Funky Nassau, Pt. 2 | The Beginning Of The End
Soul Finger | The Bar-Kays
Give Up the Funk | Parliament
Funky Miracle | Bonerama
We Can Groove | Psychic Mirrors

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Beastanetics Workout of the Week 10/18/12

Beastanetics Workout of the Week 10/18/12

BEASTANETICS | LEVEL 5 WORKOUT
4 sets x 20 sec + 14 sec recovery
1.    Warm-up
2.    Backpedal & run (18 yards)
3.    Carioca (6 yards)
4.    Tuck Jumps
5.    Hip Flip
6.    1 Leg Hop (18 yards)
7.    Frog Jumps
8.    400 meter run
9.    Lunge & Twist (60 sec)
10.    Bodybuilder Push-ups (4 x 20 sec)
11.    Back extension – arms exten (4 x 30 sec)
12.    Plank – 1 leg raised (8 x 10 sec)
13.    Cooldown

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Punk Rope Playlists: the 80s

Punk Rope Playlists: the 80s

I Love Rock N’ Roll (1982) | Joan Jett & The Blackhearts
What I Like About You (1980) | The Romantics
Two Swords (1980) | The English Beat
The Message (1982) | Grandmaster Flash & The Furious Five
Turning Japanese (1980) | The Vapors
Mega Man 2 (1988) | The Video Game Music Orchestra
It’s Tricky (1987) | Run-DMC
Pay to C*m (1982) | Bad Brains
Government Flu (1981) | Dead Kennedys
Third Uncle (1982) | Bauhaus
Rise Above (1981) | Chuck D & Henry Rollins
Dancing With Myself (1982) | Billy Idol & Generation X
Clockface (1980) | Siouxsie and the Banshees
Whip It (1980) | Devo
Gold (1983) | Spandau Ballet

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Beastanetics Workout of the Week

Beastanetics Workout of the Week

4 sets x 20 sec + 16 sec recovery

  1. Warm-up
  2. Shuttle run (6 & 18 yards)
  3. Lateral shuffle & touch (6 yards)
  4. Broad jumps (18 yards)
  5. Plank slalom
  6. Gallop (18 yards)
  7. Squat jump jacks
  8. 400 meter run
  9. Reverse walking lunge (60s)
  10. Super plank (4 x 20 sec)
  11. Back extension – bat wings (4 x 30 sec)
  12. Plank (4 x 30 sec)
  13. Cooldown

 

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Punk Rope Playlists: Dia de la Raza

Punk Rope Playlists: Dia de la Raza

Telefonito | Avenida B
La Temperatura | Ozomatli
La Cuchilla | Aterciopelados
Mexican Hat Dance | Tijuana Taxis
Grupo Mania Es Grupo Mania | Grupo Mania
Entrada | Nils Fischer & Timbazo
A Que No Lo Baila | Consenti2
Viejos Pateticos | Los Violadores
Sin Berguensa | Voodoo Glow Skulls
Salsa Caliente | Tito Puente
Gore    Trotsky | Vengaran
A Life’s Story | Union 13
Guantanamera | Perez Prado & His Orchestra & Pérez Prado
Majunche | Los Amigos Invisibles
Chan Chan | Buena Vista Social Club

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