Each class is roughly one hour.
Beastanetics begins with a thorough warm-up to ensure you’re prepared for the tough work to follow. Next, you’ll complete a series of functional exercises that will wake up your nervous system and challenge the muscular endurance of your upper body, lower body, and core. The heart of the workout is 24 sets of high-intensity exercises, which emphasize stamina, strength, speed, power, and agility. Work time is typically 24 seconds per set and the rest time between sets is 16 seconds. The class concludes with a cooldown.
Beastanetics improves cardiovascular conditioning, power, strength, speed, and agility. It also burns fat by increasing your metabolism and excess post-exercise oxygen consumption (EPOC). Many of our students demonstrate dramatic improvements in their 400-meter run times despite the fact that running is not a major component of Beastanetics. They also show significant improvements in their standing broad jump, plank holds, push-ups to fatigue, and skipping times.
To determine precise caloric expenditure you need to consider your weight, workout intensity, and the duration of your workout. The honest answer is we don’t know how many calories you’ll burn, but we do know that if you work hard during Beastanetics you’ll get an excellent workout.
If you’re healthy and have no orthopedic limitations, generally the answer is yes. We are happy to offer modifications to make Beastanetics as safe for you as possible, however it is a high-intensity, high-impact class. If in doubt, email us at tim@beastanetics.com or call 646-654-0668.
If you have an injury that limits you in any way, please check with an orthopedist or physical therapist before beginning any new physical activity, especially a vigorous program like Beastanetics. If you’re in the New York City area we highly recommend the physical therapists at Corinthian Therapy at 124 E. 40th St (212-986-4161).
Although it’s optimal to join the program at the start, provided there’s space, we will generally allow students to register mid-stream at a pro-rated fee.
Absolutely. You can register online for a drop-in class or email us the day before to ensure there’s space. The best option fitnesswise, however, is to register for a full session of Beastanetics and attend classes regularly.
Although we have a no refund policy, we’re not cruel and heartless. Talk to us. We’re confident we can reach a mutually agreeable solution.
Classes run rain or shine. We only cancel a class if the weather conditions pose a danger to our students. Wearing the appropriate gear for inclement weather can make all the difference. To combat the rain, we suggest wearing a waterproof jacket, pants, and gloves. For cold weather, consider layering. For most people, dressing as if it’s 15 to 20 degrees warmer than it really is works well.
Assuming you have no orthopedic issues, we prefer a flexible sneaker with a heel drop of 4mm or less for classes on artificial turf. For indoor classes, consider a sneaker with a bit more cushioning.
We meet on the artificial turf near the soccer goal closest to Bayard Street. Look for the small orange cones.
No, but we highly recommend Aynsley Kirshenbaum, a nutritional counselor who completed her MS in Nutrition in 2009. She can be reached at aynsleykirshenbaum@gmail.com.
The Tabata protocol was developed by Dr. Izumi Tabata in Japan in the mid 1990s and was designed to boost the aerobic capacity of elite athletes. The original protocol calls for 8, 20-second work sets performed at maximum intensity, with each set followed by 10 seconds of recovery.