2-4 For 2-4

by Nicole Maryse | May 22, 2017 | Body Weight Workouts, Members, Workouts | 36 comments

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Well we may as well celebrate May 2-4 with a 2-4 right? It only makes sense. Let’s get it done and rock it out! I only need 18 minutes of your time :)

What you will need:

Just your sexy self + case of beer (or something to elevate you, Ugi, boso, couch, stairs whatev!)

Warm-Up: Jumping Jacks + Squat Kick Backs + Side Reaches

Workout: 24 reps Each move for a total of 3 times.

Beer Toe Taps – Get those knees nice and high and tap it out on the top of the case. You only have 24 quick runs here.
Beer Elevated Lunges –Right side– With the case on the floor step on the case with your right foot and lunge down. These will be stationary lunges. These are tough and get in deep so if you don’t want to do them elevated then place your feet on the floor, that’s fine too, just hold a weight so that you still get a similar intensity.
Modification: If you don’t have a case of beer but want to do them elevated then use your steps, Ugi, Bosu, stack of books anything to get that leg up.
Beer Climbers – With your hands on the case get into high plank. You will be running your legs in like mountain climbers. Be sure to do 24 on each side.
Modification: You can do these with your hand flat on the floor too. If it’s hard on your shoulders then come up and do high knees.
Beer Elevated Lunges – Left Side – same as above but the other leg.
Beer Single Leg Plank Pushes – Get into low plank on the case. Raise one foot up slightly and from your toes push your body forward over the case and then back again. Don’t rush these. If they are too challenging for your abs just hold plank for the duration of the set.
Modification: Too much shoulders? Get on your back and do scissors with your legs. With your legs straight up in the air and your back totally flat on the ground open and close your legs. Make sure that back doesn’t pop up.

Cool Down

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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36 Comments

Mandy Armstrong on May 22, 2017 at 10:23 am

Love the creativity!
Reply
- Nicole Maryse on May 23, 2017 at 7:47 pm
  
  Thanks Mandy! Great work!
Jennifer Wiggans on May 22, 2017 at 1:17 pm

Honestly I was making excuses all morning putting this workout off…glad the excuses didn’t win!
Thanks for the Monday sweat
Reply
- Nicole Maryse on May 23, 2017 at 7:47 pm
  
  It’s always great when you overcome those excuses! Way to power through girl!
Patricia C on May 22, 2017 at 1:26 pm

Holy sweaty I stink. Needed that ty girl :)
Reply
- Nicole Maryse on May 23, 2017 at 7:47 pm
  
  Ahhh the ol’ long weekend stink. Love it!
lisakvapil on May 22, 2017 at 1:32 pm

DONE!!! :)
Reply
- Nicole Maryse on May 23, 2017 at 7:48 pm
  
  High Five Girl!
Patricia Best on May 22, 2017 at 2:02 pm

My legs were really feeling that today! That was awesome! Thanks!
Reply
- Nicole Maryse on May 23, 2017 at 7:48 pm
  
  Woohoo!!
Sarah Honey on May 22, 2017 at 6:46 pm

Thank you! Feeling great now and ready for the week! :)
Reply
- Nicole Maryse on May 23, 2017 at 7:48 pm
  
  Great way to start a short week :)
Rita Campbell on May 22, 2017 at 7:37 pm

That was one of my favourites!
Reply
- Nicole Maryse on May 23, 2017 at 7:48 pm
  
  Yay! I love hearing that! Great job Rita!
Ashley on May 22, 2017 at 8:42 pm

Great one to start the week. Thanks Nicole.
Reply
- Nicole Maryse on May 23, 2017 at 7:49 pm
  
  Hells ya momma!
Rachel on May 22, 2017 at 8:52 pm

High five!!! Wow those slow mountain climbers were killer good!!! And I loved the low plank to pike.
This workout was fun and made me sweat! You rock :)
Reply
- Nicole Maryse on May 23, 2017 at 7:49 pm
  
  High Fives For All!! Great work Rachel! I love that plank series too :)
Kristin on May 22, 2017 at 9:05 pm

Took a few days off and now back on track!
Reply
- Nicole Maryse on May 23, 2017 at 7:49 pm
  
  Welcome back girl!
Amanda Savoy on May 22, 2017 at 9:11 pm

Holy ab cramp!!!!! Lol
Reply
- Nicole Maryse on May 23, 2017 at 7:49 pm
  
  oh yay! Love it!
Joelle LaRonde on May 23, 2017 at 5:48 am

Good morning! Great quick workout!!
Reply
- Nicole Maryse on May 23, 2017 at 7:50 pm
  
  morning sunshine!
Ashsavage on May 23, 2017 at 9:51 am

ouchie my abs
Reply
- Nicole Maryse on May 23, 2017 at 7:50 pm
  
  Bring it on :)
Angelika Henning on May 23, 2017 at 5:20 pm

Sweaty gal!!!
Reply
- Nicole Maryse on May 23, 2017 at 7:50 pm
  
  Yes! Love the drive!
Jodie Barfitt on May 24, 2017 at 3:18 pm

So good! Those lunges owwwwwwwie!!!
Reply
- Nicole Maryse on May 24, 2017 at 4:24 pm
  
  Bring it on baby!
Amber Ashton on May 25, 2017 at 8:28 pm

My legs give me a run for my money after ball. Loved this though! Thanks Nicole!
Reply
- Nicole Maryse on May 26, 2017 at 5:25 am
  
  Double whammy for sure! great work Amber!
April Patch on May 29, 2017 at 6:28 pm

Used my stairs ? Thank you!
Reply
- Nicole Maryse on May 30, 2017 at 9:56 am
  
  Perfect – they’re good for something eh? :)
Kristina Bergeron on June 6, 2017 at 8:08 pm

I am so behind but I so loved this! The pike move was challenging but so rewarding! Feeling super strong and sweaty! Thx for the fresh restart after some forced time off :)
Reply
- Nicole Maryse on June 7, 2017 at 2:54 pm
  
  You’re not behind you’re exactly where you need to be after your “time off” :) Glad to have you back and glad to be the one to rock it with ya!

2-4 For 2-4

36 Comments

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