PUNK ROPE’S

BEACH WORKOUT

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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 Artist Album Time

Cal-Speed Los Straitjackets The Further Adventures of Los Straitjackets

2:44

Walking On Sunshine Katrina and the Waves

The Original Recordings 1983-1984

3:22

The Barracuda The 5.6.7.8's Japanese Groupsound! 2:30

Mors Ex Infernos Koffin Kats Inhumane 1:10

Surfin' USA The Beach Boys Sounds of Summer - The Very Best of The Beach Boys

2:29

Ft. Lauderdale The Queers Acidbeaters 1:34

Surfin' Bird The Ramones Rocket To Russia 2:38

Hawaii Five-O The Ventures 60's Rock Instrumental Collection, Vol. 1

1:48

Rockaway Beach The Ramones Rocket To Russia 2:07

Terra Dicktyl Dick Dale Unknown Territory 3:10

California Sun The Ramones Leave Home 2:08

Wipe Out The Surfaris Wipe Out 2:13

Moon Over Asbury The Bouncing Souls Maniacal Laughter 1:46

Misirlou The Convertibles Rock 'N' Roll Delux 2:23

Last Ride In Green Day Nimrod 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 Arm circles Wood chop (extend) Wood chop (flex) Spinal rotation

Side bending Hip circles Pedal feet Reach for sky

Cross crawl Tin soldier Dynamic adductor stretch

5

Cardio Warm-up

Walking On Sunshine Katrina and the Waves

The Original Recordings 1983-1984

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) Butt kicks (20s)

Power skip (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

7

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

Surfing squat (:32-:42) Waterski (:43-1:01)

Wipeout (1:02 until end of song)

8

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.

9

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)

10

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 1:28-2:02—Travel around the ocean by jumping in a circle 2:03-2:13—Recover with your favorite resting move

14

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

15

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)

16

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

17

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)

18

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 Hamstring Hip flexor

Camel Cat

19

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

Beach

WARM-UP joints Cal-Speed 2:42

WARM-UP cardio (yell Whoa Oh!)

Walking On Sunshine

3:22

Basic, bell, spell! The Barracuda 2:30

Tap water, splash, surf, water ski

Mors Ex Infernos 1:10

Crosses Surfin’ USA 2:29

Drive, reach for shells, run to & away from water, high knees, drive

Ft. Lauderdale 1:34

Twister, Stomp, Lasso

Surfin' Bird 2:34

Shark Tag Hawaii Five-O 1:48

RELAY Surfer twist

Rockaway Beach 2:01

Alt feet, Bell, Trace ocean, swing

Terra Dicktyl 3:10

RELAY Skip & Submerge

California Sun 2:08

Speed or Doubles

Wipe Out 2:05

Plank to Super Plank

Moon Over Asbury

1:46

Fishing crunch Swimmers Flutter kick

Misirlou 2:23

COOLDOWN Last Ride In 3:48