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
Beastanetics Workout: 10/23/12
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
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
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
Beastanetics Workout of the Week
4 sets x 20 sec + 16 sec recovery
- Warm-up
- Shuttle run (6 & 18 yards)
- Lateral shuffle & touch (6 yards)
- Broad jumps (18 yards)
- Plank slalom
- Gallop (18 yards)
- Squat jump jacks
- 400 meter run
- Reverse walking lunge (60s)
- Super plank (4 x 20 sec)
- Back extension – bat wings (4 x 30 sec)
- Plank (4 x 30 sec)
- Cooldown
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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
