Beer Me Up
Print Workout Here
Who’s ready for the first long weekend of the summer?! ME!!! What better way to celebrate than to get sweaty and to get sweaty with BEER! I’m in! This workout will be 24 minutes including warm up and sweat session. Let the beer burn begin!
What you will need:
- Just yo’ sexy self, a case of beer or a 15-20lb weight, or whatever your weight preference is but make sure it’s heavy for the squats! You may also want something to elevate yourself such as a bosu, ugi, ottoman, stairs, books etc
Warm-Up:
- 1 minute jumping jacks, 1 minute squat kickbacks open arms, squat overhead side reach
Workout: 24 reps 4 x through
- Beer Squats – Grab that case of beer and bend your arms 90 degrees and keep them there as much as you can. Take a nice wide stance and squat down holding the case (or weight). Push up through your heels and don’t curl your back.
- 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 Elevated Lunges – Left Side – same as above but the other leg.
- 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 Plank Jacks – Staying in the same position jump as above jump your legs out to the side like a jumping jack and then back in. Be sure to keep your hips down and your belly button pulled in.
Modification: If you can’t jump then tap one foot out to the side at a time. Each tap is 1 rep. - Beer Plank Pushes – Get into low plank on the case 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 drop one leg at a time towards the floor.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Wowzers that was a sweaty one!
Right?! Well done girl!
That was amazing, Thanks!!! Happy May 2-4!
Wicked start to your weekend Kendra! Happy long weekend!
Done. Have an awesome 2-4!!!
You too ash! Great job!
I loved that one!!! I’m dripping sweat and my legs are shaky! Awesome!
Killer pat! Love the shake!
Great sweaty workout! Thanks Nicole!:)
Wicked job Andrea!
All done. Didn’t have a beer case so I just used 2 10lb weights
That’s perfect! Well done chicka!
That went by so quick! Going to stretch it out with a nice, long stroll. Have a great weekend!
I know! Love those workouts :) stroll is a great idea! Enjoy the sun!
Beauty!:) Now, beer me!
The best of both worlds!! :)
Wow I stink. Awesome challenging ty Nicole.
Love the stink hehehe great morning start lady!
Sweaty mess! Going to start a healthy salad and then go shower for our guests. Have a blast!!
Nice work Angelika!
Always love your themed workouts!! Hope you are having a great long weekend!!
:) Love that you got sweaty over the long weekend – not that I expected anything less :)
Took the weekend off working out! Happy Monday!
Hey – nothing wrong with that! Great start to your Monday though!
That was a great workout! I am tired!
Love it! Great job!
better late than never! Secretly like those toe pushes….why?
Because they’re fun? The burn deep? They’re different than a plank hold? Because you’re awesome? I think it’s a combo of them all!