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PUNK ROPE’S

BEACH WORKOUT


TABLE OF CONTENTS! Who Is This Workout For?...............................................................................................................3 Class Notes .....................................................................................................................................3 Suggested Playlist ...........................................................................................................................3 Joint Mobilization Warm-Up.............................................................................................................4 Cardio Warm-Up..............................................................................................................................5 Jump #1...........................................................................................................................................6 Drill #1 .............................................................................................................................................7 Jump #2...........................................................................................................................................8 Drill #2 .............................................................................................................................................9 Jump #3...........................................................................................................................................10 Drill #3 .............................................................................................................................................11 Relay #1 ..........................................................................................................................................12 Jump #4...........................................................................................................................................13 Relay #2 ..........................................................................................................................................14 Jump #5...........................................................................................................................................15 Upper Body Interval.........................................................................................................................16 Core Training Interval ......................................................................................................................17 Cooldown.........................................................................................................................................18 Memory Sleeve................................................................................................................................19

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WHO IS THIS WORKOUT FOR? This workout is designed for use by certified Punk Rope instructors in a Punk Rope class setting, but is also appropriate for physical education teachers and intermediate to advanced fitness enthusiasts who are well-versed in the fundamentals of rope jumping and functional training. The workout should take approximately 55 minutes to complete assuming you rest 30 seconds between the more demanding intervals. While we think Punk Rope is more fun in a group setting, individuals can perform this workout with a few modifications, which we have indicated where appropriate. If you have questions about any of the movements please contact us at tim@punkrope.com. Video tutorials for the rope jumping moves are available on Punk Rope’s YouTube channel. You might also find our Rope Jumping 101 manual to be useful. WARNING This workout is NOT recommended for beginning exercisers. Check first with your physician before starting any exercise regimen, especially an intense one. CLASS NOTES Most of us look forward to lazing around at the beach on a warm summer day, or on any day for that matter. The beach conjures up nostalgic smells (fried onion rings), familiar sounds (squawking seagulls), and serene images (a lighthouse in the distance). It’s a place where we go to finally read that novel our friends have been raving about or get in touch with our inner child by building a sand castle. In fact as I write this, a group of New York City Punk Ropers are on their way to Rockaway Beach in Queens, a spot made famous in the late 1970s by a Ramones’ song aptly titled, Rockaway Beach. It’s the ninth song in the playlist below. SUGGESTED PLAYLIST (most songs should be available on iTunes) Song Title Cal-Speed

Artist Los Straitjackets

Walking On Sunshine The Barracuda Mors Ex Infernos Surfin' USA

Katrina and the Waves The 5.6.7.8's Koffin Kats The Beach Boys

Ft. Lauderdale Surfin' Bird Hawaii Five-O

The Queers The Ramones The Ventures

Rockaway Beach Terra Dicktyl California Sun Wipe Out Moon Over Asbury Misirlou Last Ride In

The Ramones Dick Dale The Ramones The Surfaris The Bouncing Souls The Convertibles Green Day

Album The Further Adventures of Los Straitjackets The Original Recordings 19831984 Japanese Groupsound! Inhumane Sounds of Summer - The Very Best of The Beach Boys Acidbeaters Rocket To Russia 60's Rock Instrumental Collection, Vol. 1 Rocket To Russia Unknown Territory Leave Home Wipe Out Maniacal Laughter Rock 'N' Roll Delux Nimrod

Time 2:44 3:22 2:30 1:10 2:29 1:34 2:38 1:48 2:07 3:10 2:08 2:13 1:46 2:23 3:48

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Joint Mobilization Warm-up Cal-Speed

Los Straitjackets

The Further Adventures of Los Straitjackets

2:44

Perform the following movements for 15-20 seconds each. Keep the movements dynamic. Save your static stretches for AFTER the workout.

Shoulder circles

Side bending

Cross crawl

Arm circles

Hip circles

Tin soldier

Wood chop (extend)

Pedal feet

Wood chop (flex)

Spinal rotation

Reach for sky

Dynamic adductor stretch

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Cardio Warm-up Walking On Sunshine

Katrina and the Waves

The Original Recordings 19831984

3:22

Don’t forget to yell “Whoa Oh!” loud and proud after the lyrics “Walking on Sunshine.” The first occurrence is at 42 seconds, then again at 1:36 and 2:30. We like to stomp our feet at 1:52 for a few seconds. Clapping your hands is a perfectly acceptable alternative.

Jog in place (30s)

Power skip (20s)

Butt kicks (20s)

Jumping Jacks (20s)

Jumping without a rope for the remainder of the song. We call it shadow jumping.

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Jump #1 The Barracuda

The 5.6.7.8's

Japanese Groupsound!

2:30

This song gives you two chances to spell “barracuda” out loud. Just make sure to say it like this: “B-A-RR-A-C-U-D-A”

Basic bounce

Side swing to a jump

Scissors on chorus

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Drill #1—A Day at the Beach Mors Ex Infernos • • • • •

Koffin Kats

Inhumane

1:10

Toe tap—balance on one leg while you tap the toes of your other foot into the “water” Squat & Splash—descend into a deep plie squat and then reach up for the sun Surf—to add intensity, incorporate 180º “twister” jumps Water ski—stay low; to add intensity, lift one leg or take small jumps Wipe out—this is very optional, but fun!

Toe tap (:00-:20)

Surfing squat (:32-:42)

Squat and “splash” down then reach up (:21-:31)

Waterski (:43-1:01)

Wipeout (1:02 until end of song)

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Jump #2 Surfin' USA

The Beach Boys

Sounds of Summer - The Very Best of The Beach Boys

2:29

Basic bounce

Cross on the chorus (“Inside Outside USA”)

1-leg hop on the lead guitar/organ interlude (1:40-1:57). Switch legs after 4 hops.

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Drill #2—Beachcombing Ft. Lauderdale • • • • •

The Queers

Acidbeaters

1:34

Driving squat—pretend you’re driving a dune buggy; stay low Reach for sea shells—unlike a lunge, bring your chest to the top of your thigh Run towards the imaginary ocean, then turn and run away as if the water is too cold High knees—pretend you’re in the water; get those knees high! Drive home

Drive (:00-:17)

Reach (:18-:35)

Run toward the water, then run away (:36-::51)

High knees (:52-:1:09)

Drive (1:10 to end of song)

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Jump #3 Surfin' Bird

The Ramones

Rocket To Russia [Expanded]

2:38

Twister for majority of the song

Stomp step (:55-1:00)

Lasso (while standing or lying down on your back) (1:28-1:42)

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Drill #3—Shark Tag Hawaii Five-O

• • • •

• • •

The Ventures

60's Rock Instrumental Collection, Vol. 1

1:48

Assign one shark to be “it” for every 6 players. The sharks are “it” for the entire game. The sharks and their prey may only advance by skipping. No running is allowed. If a shark tags a victim, the victim must freeze in a squatting position until tagged (and freed) by a teammate. Upon being freed the victim must place one hand behind his back indicating that a “fin” has been lost. If a victim is freed after being tagged a second time, then he must place both hands behind his back. At the start of the game, the sharks should stand in the middle of the playing area and the “victims” on the perimeter. Remind the players to keep their heads up to avoid collisions. Also remind them to stay within the confines of the playing area. IF YOU’RE AN INDIVIDUAL: You can still pretend you’re a shark, but skip at varying paces (alternate between fast and slow) for the entire song. !

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Relay #1—Surfer Twist Rockaway Beach

The Ramones

Rocket To Russia [Expanded]

2:07

Set up teams of 3. Teams line up single file at one end of the workout space. Teammates take turns. Encourage lots of cheering. Players should keep moving while waiting their turn.

Run to the halfway point. Perform a surfing style squat with an optional 180º twist jump.

Run to the end line, touch it, and run back to the halfway point. Repeat the surfing squat described above or perform an optional wipeout.

Run back to the starting line and tag your teammate.

If you’re an individual: Perform the relay solo, but allow sufficient time to recover between trips. Usually 10-15 seconds will do the trick.

Teams line up for the relay

Perform a surfing squat at the halfway point

Wiping out on the return trip is optional!

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Jump #4 Terra Dicktyl

Dick Dale

Unknown Territory

3:10

Alternating foot step for the majority of the song

Bell jump on heavy cymbals 1:28-2:02â&#x20AC;&#x201D;Travel around the ocean by jumping in a circle 2:03-2:13â&#x20AC;&#x201D;Recover with your favorite resting move

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Relay #2—Skip & Submerge California Sun

The Ramones

Leave Home

2:08

Set up teams of 3. Teams line up single file at one end of the workout space. Teammates take turns. Encourage lots of cheering. Players should keep moving while waiting their turn.

Skip to the halfway point of the studio/gym. Hold your nose with one hand, raise the other arm, and squat down as if taking a dunk.

Run to the end line, touch it, and run back to the halfway point. Repeat the move above.

Skip back to the starting line and tag your teammate.

If you’re an individual: Perform the relay solo, but allow sufficient time to recover between trips. Usually 10-15 seconds will do the trick.

Teams line up for the relay

Squat and submerge

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Jump #5 Wipe Out

The Surfaris

Wipe Out

2:13

Basic bounce for the majority of the song

Continuous double unders or fast jumping on the drum solos (:30-:48, 1:08-1:25, 1:45-2:02)

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Upper Body Interval—Moonlight Meditation Moon Over Asbury • • • • •

The Bouncing Souls

Maniacal Laughter

1:46

Start in a plank position. (:00-:21) Super Plank—first straighten the right arm, then the left. Next bring the right forearm back to the ground then the left. Keep repeating the sequence. (:22-:50) Plank (:51-1:13) Super Plank (1:14 to 1:28) Plank or child’s pose (1:29 to end of song)

Contemplate the moonlit beach while in a plank

The arms straighten when you transition from a low plank to a high plank during Super Plank

Child’s pose

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Core Interval—When In Greece Misirlou • • •

The Convertibles

Rock 'N' Roll Delux

2:23

Fishing crunch—cast the line and crunch up; roll down as you reel it in (:00-:49) Swimmers—alternating raising opposite arm and leg (:50-1:38) Flutter kick. Optional: circle your arms backwards as if doing a backstroke (1:39 to end)

Cast the line and reel it in

Swim by raising one arm and the opposite leg

Flutter kick (optional: circle your arms backwards as if doing a backstroke)

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Cooldown Last Ride In

Green Day

Nimrod

3:48

We like to allow 20 to 25 seconds per stretch, but feel free to adjust according to your needs.

Both knees to chest

Glute/piriformis

Calf

Camel

Hamstring

Hip flexor

Cat

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MEMORY SLEEVE The cheat sheet below fits perfectly in our handy dandy memory sleeve.

WARM-UP joints WARM-UP cardio (yell Whoa Oh!) Basic, bell, spell! Tap water, splash, surf, water ski Crosses Drive, reach for shells, run to & away from water, high knees, drive Twister, Stomp, Lasso Shark Tag RELAY Surfer twist Alt feet, Bell, Trace ocean, swing RELAY Skip & Submerge Speed or Doubles Plank to Super Plank Fishing crunch Swimmers Flutter kick COOLDOWN

Beach Cal-Speed Walking On Sunshine The Barracuda Mors Ex Infernos

2:42 3:22 2:30 1:10

Surfinâ&#x20AC;&#x2122; USA Ft. Lauderdale

2:29 1:34

Surfin' Bird

2:34

Hawaii Five-O Rockaway Beach

1:48 2:01

Terra Dicktyl

3:10

California Sun

2:08

Wipe Out

2:05

Moon Over Asbury Misirlou

1:46

Last Ride In

3:48

2:23

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Punk Rope's Beach Workout