Punk Rope Playlists

Beastanetics Workout of the Week

Beastanetics Workout of the Week
Posted on September 20, 2012 by Punk Rope
Posted in Beastanetics, Fitness

4 sets x 20 sec + 18 sec recovery

  1. Warm-up
  2. Backpedal & run (6 yards)
  3. Carioca (18 yards)
  4. Butt kickers
  5. Break dance
  6. Extended skip (18 yards)
  7. Squat jumps
  8. 400 meter run
  9. Reverse lunge (60 sec)
  10. Push-ups – wide (4 x 20 sec)
  11. Maidenhead (4 x 30 sec)
  12. Ab curl – 1 leg extended       (4 x 30 sec)
  13. Cooldown

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