Category Archives: Beastanetics

Workout of the Week | 3-11-14

4 sets @ 25 sec + 15 sec recovery for exercises 1-6

Rev lunge with single arm reach (90s)
Wide push-ups (4 x 20s)
Swimmers (3 x 30s)
Plank swivel (4 x 20s)
Heel-toe crunch (2 x 30s)

1. Short sprint & touch
2. Pendulum
3. Bell jump
4. Get ups
5. 1 legged mountain climber
6. Squat jump jacks

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Beastanetics Workout of the Week

Beastanetics Workout of the Week

For exercises 1-6, 4 sets @ 23 sec + 17 sec recovery
Partner Squat (60s)
Push-ups (4 x 20s)
Split Squat (45s each leg)
Cobra (3 x 30s; 10s rec)
Curl-Up 1 knee bent (45s ea side; 10s rec)
Plank (3 x 30s; 10s rec)
1. Burpee (mod: 1 leg at a time)
2. High Knees
3. Fast feet & lateral drop
4. Squat Jumps
5. Mountain climbers
6. Frog Squats

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Beastanetics Workout of the Week

Beastanetics Workout of the Week

4 sets @ 24 sec + 16 sec recovery for exercises 1-6.

Push-up Assessment (60s)
Partner band resisted backward running around cone (2 x 45s)
Prisoner Lunge (90s)
Superman (3 x 30 sec)
Plank w/ Arm Raised (8 x 10 sec)
Windshield Wipers (2 x 30s)
1. Sprawl
2. Back to Back Get Ups
3. Forward High Knees
4. Side Hop Over Cone
5. Plank Slalom
6. Staggered Squat Jumps

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Workout of the Week 12-31-13

4 sets @ 24 sec + 16 sec recovery for exercises 1-6
Squat Thrust Assessment (60s)
Partner band resisted forward running around cone (2 x 45s)
Transverse Lunge (90s)
Staggered push-ups (4 x 20s)
Swimmers (3 x 30s)
Plank w/ Leg Raised (8 x 10s)
Criss Cross (2 x 30s)
Specific Warm-Up
1. Fast feet & drop
2. Bell jump
3. Lateral High Knees
4. Star Jumps
5. Break Dance
6. Surfing Squat Jumps

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Beastanetics Workout of the Week

(exercises 1-6: 4 sets @ 23 sec + 17 sec recovery)
Frog Squat Assessment (60s)
Hot Potato (60s)
Resistance band standing 2-arm partner row (2 x 30s; 10s rec)
Alternating Reverse Lunge (90s)
Super Plank (4 x 20s; 20s rec)
Maidenhead (3 x 30s; 10s rec)
Side Plank (4 x 30s; 10s rec)
Single Leg Stretch (2 x 30s; 10s rec)
1. High knees & drop
2. Ski Jump
3. Side step & Touch
4. Butt Kickers
5. Plank Jacks
6. Squat Jump Jacks

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Beastanetics Workout of the Week

Beastanetics Workout of the Week

November 5, 2013

Push-ups (2 sets x 20 sec)

4 sets @ 23 sec + 17 sec recovery
Backpedal 5 steps, turn, sprint 18 yards
Carioca (switch direction on whistle)
Side hop over cone
Sprawl
Gallop (50 yards)
Prisoner squat jumps

400 meter run
200 meter run

CORE CHALLENGE
Super plank (4 x 20s)
Bird dog elbow to knee (R/L x 30 s)
Plank – lift forearm (8 x 10 sec)

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Beastanetics Workout: 12/13/12

4 sets x 20 sec + 20 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 | 200m | 100m
9.    Knee to chest, lunge, walk, and wave (60 sec)
10.    Plyo push-ups
11.    Cooldown

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Beastanetics Workout: 12/6/12

Beastanetics Workout: 12/6/12

4 sets x 20 sec + 20 sec recovery
Warm-up
Backpedal & run (18 yards)
Carioca (6 yards)
Tuck Jumps
Slapping Hands
1 Leg Hop (18 yards)
Frog Jumps
400 meter run | 200m | 100m
Lunge & Twist (60 sec)
Bodybuilder Push-ups (4 x 20 sec)
Cooldown

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Beastanetics Workout: 11/29/12

Beastanetics Workout: 11/29/12

4 sets x 20 sec + 20 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 | 200m | 100m
9.    Reverse walking lunge (60s)
10.    Super plank (4 x 20 sec)
11.    Cooldown

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Beastanetics Workout: 11/15/12

Beastanetics Workout: 11/15/12

4 sets x 20 sec + 20 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 | 200m | 100m
9.    Reverse lunge (60 sec)
10.    Push-ups (max set)
11.    Cooldown

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