Self-Defense Workout For Sissies And Whores

 

SELF-DEFENSE WORKOUT FOR SISSIES AND WHORES - JANUARY 2010 - compiled by Nina Ramone

LIGHT STRETCHING, WARM-UP 1. Don’t Worry / The B-52’s PUSH-UPS 2. Shitlist / L7 CRUNCHES 3. Aerobicide / Julie Ruin DYNAMIC STRETCHES, LAPS or SPRINTS 4. You Think You’re A Man / The Vaselines

SHAKEDOWN! - GET PSYCHED 5. No Te Debo Nada / Los Crudos

BREATHE > LIGHT CALISTHENICS 6. Credit in the Straight World / Ssion FLOOR AEROBICS 7. Off Our Backs / MEN STEP AEROBICS 8. Athene / Hercules and Love Affair BASIC DEFENSE - AWARENESS, DISARMING, STUNNING 9. Too Many Creeps / Bush Tetras

EXTENDED SHAKEDOWN > REST, GET LIMBER 10. Crazy / Pylon

DANCERCIZE! 11. Loba / Shakira DANCERCIZE WITH WEIGHTS 12. Work / Ciara feat. Missy Elliott BREATHE > INTERMEDIATE DEFENSE - GRAPPLING, TAKEDOWNS 13. None of Your Business / Salt-N-Pepa LIGHT CARDIO COOLDOWN 14. These Boots are Made for Walking / Nancy Sinatra

SHAKEDOWN! 15. NO / Vivian Girls

MORE DANCERCIZE! 16. Listen Up! / Gossip DANCERCIZE WITH WEIGHTS 17. Nu-di-ty / Kylie Minogue ADVANCED DEFENSE - COMBINATIONS & FIGHTING SEQUENCES 18. Crimewave / Crystal Castles RUN SOME LAPS 19. Small Town Boy / Bronski Beat

SHAKEDOWN! - PUNCHING BAG 20. Nervous Breakdown / Black Fag

COOL DOWN 21. Complaint Department / Lykke Li

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