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
For exercises 1-6, 4 sets @ 23 sec + 17 sec recovery
For many of us working out is a solitary pursuit. And while there’s nothing wrong with that I’ve found that there can be tremendous benefit not only to working out in a group setting, but actually performing movements which require group cooperation. The photo above depicts a group lunge during our MLK Jr. tribute class. The idea was to demonstrate as MLK believed that there is power in numbers. While the movement started out a little choppy and out of sync with each step it became smoother, more coordinated, and indeed more powerful. Then there’s the added benefit of meeting at least two new exercisers to either side of you. All in all it’s a win win.Leave a comment
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)
2. Back to Back Get Ups
3. Forward High Knees
4. Side Hop Over Cone
5. Plank Slalom
6. Staggered Squat Jumps
We’re thrilled that Gothamist, the blog that covers all things New York, chose us for their list of best workouts in New York City that you’re not likely to find at your gym. Hopefully the secret is out and more gyms will consider adding Punk Rope to their group exercise schedule. Click here to read the article in Gothamist.Leave a comment
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)
1. Fast feet & drop
2. Bell jump
3. Lateral High Knees
4. Star Jumps
5. Break Dance
6. Surfing Squat Jumps
Back by popular demand!! It’s the Lose to Win Fit Challenge brought to you by Kate Buenaflor and Mike Camarra.
There are only 3 requirements to participate:
1 – Pay the $40 entry fee.
2 – Participate in the first weigh-in
3 – Participate in the final weigh-in
- This is a 60 day competition.
- The first weigh-in will be on Saturday, January 11 from 1pm-3pm. The final weigh-in is Saturday, March 8 from 1pm-3pm. If you want to participate, but cannot make the first/last weigh-in, an earlier date can be arranged.
- There are 3 categories: Male BF % loss, Female BF % loss, and overall WEIGHT loss. Each category will have a cash prize. The more people who compete, the bigger the prize.
- You win the BF% loss contest by losing the greatest percent of your body fat. For example, if you are starting at 20% BF and drop to 10% BF, you have lost 50 percent of your BF and score 50 (that’s really good).
- Body Fat % will be measured with a special scale.
- Weigh-ins will take at Betz Method at 8 Berry Street, Brooklyn, NY 11211
- Betz Method is offering a free class to all non-member competitors. Beginner classes are at 8pm on Wednesdays and 10am on Saturdays.
- Click here to RSVP to the event on Facebook
(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
Working out at a high intensity can be frightening, especially for those who have never done it before. Beast, Jeff Wood, describes Beastanetics as that “near death experience we do twice a week.” And that’s not an exaggeration. But Jeff knows his body well enough and is smart enough to stay within a “safe” zone. I wasn’t so smart last year when I attempted CrossFit and was rewarded with rhabdomyolysis, a potentially fatal condition caused by extreme overtraining. I should have known better, but got caught up in the competitive atmosphere. While Shana and I are not interested in creating an ultra-competitive environment in Beastanetics, we do know that for you to achieve certain fitness goals you have to be willing to set aside a few longstanding fears and tolerate “temporary discomfort.” Yes, your heart will beat very quickly for a short period of time. Yes, you might feel like you’re on the verge of vomiting. And yes, you might be sore for a couple of days after a tough workout. But over time your body will adapt and the unpleasant feelings will subside to a large degree. You will also gain an enormous boost in confidence, which will carry over from Beast to other areas of your life.Leave a comment
Personally I’m not much of an endurance guy these days. I “ran” my last marathon in 2001 and have never looked back, but I realize there’s plenty of benefit to pushing hard for more than 20 seconds at a time.
If you want to get a good indication of your aerobic capacity consider giving the 6-minute test a shot. Odds are your average pace in the test will be very close to your velocity at V02max, which is know to be one of the best predictors of endurance performance and is a useful measure whether you’re a marathoner, basketball player, rower, or cyclist.
The test is simple: run as far as you can in 6 minutes. Make sure you measure the distance accurately. Not a runner? No worries. Then jump rope (count your revolutions), cycle, row, or swim. With training your score should improve. If it doesn’t, scale back to 3 minute intervals, but run (cycle, swim, etc.) at the pace you established for 6 minutes.Leave a comment
On Monday, November 4, Punk Rope founder, Tim Haft, and a team of 7 Punk Rope students and instructors, successfully auditioned for Fit or Flop, a Web-based reality show, which aims to uncover America’s next fitness star. The Punk Ropers wowed the three celebrity judges with a 3-minute routine set to “Batman” by the Brian Setzer Orchestra. The routine included all the elements, which make Punk Rope special: rope jumping, creative calisthenics, a fitness game, and a partner drill. At the conclusion of the audition, each judge gave Tim an enthusiastic “Fit,” catapulting him into the next round. Stay tuned!Leave a comment