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Beer Crate Workout

Get fit with Beer!

"Beer makes you fat!", "Too much beer is unhealthy"

As if! It's time to stop these unfair myths and give Germanys' favourite drink an athletic appreciation that it has earned. Just in time for the WC we'll show you with our beer crate workout, how you can, with the "liquid Gold", during and after the game build muscles like Boateng, Neuer and co. and effectively give the love handles a red card.

The Flensburger Brauerei have equipt us with their beer creates. Thank you very much!

We wish everyone loads of fun with our workout and a great WC!

Your Sport-Tiedje-Team

 

Beer Crate Curls
Stand upright with lightly bent knees and hold the beer crate infront of your body.  Lift the crate by bending your arms up and then let the crate slow sink down back to the starting position. During the movement hold your back straight (don't lean backwards) and don't let the crate touch your thighs. Use a controlled movement without swing.

Beer CrateSidelift (one or two arms)
Stand upright with lightly bent knees and hold a crate in one hand or one crate in the left hand and one crate in the right hand. Activate your core muscles and raise the crate(s) sideways to shoulder height. After holding for a second or two, slowly sink to starting position. Core stays active through the whole movement.

Beer Crate Crunches
Lay on the ground, lay the beer crate on your chest and hold it with both hands. Bend your legs, push your heels into the ground and point your toes to the sky. Activate your abs and roll your upper body towards your legs until your shoulder blades are in the air. Then rolls slow back to starting position without laying your upper body completely on the ground.

Beer Crate Squats
With a wide stance and a straight and almost upright back, hold the crate between your legs. Move the crate towards the ground through bending your knees and then stretch your lefs of life the crate back to the starting position. Use a  controlled movement without laying the crate on the ground. During the squat, the kness should stay behind the tips of your toes and the legs should never be fully straightend.

Beer Crate Dips
Look away from the crate and place both hands on the short sides of the crate. Bend your legs to 90°, feet should be hip width apart and on the ground. Sink your body almost to the ground through bending your arms and lifting your body through straightening your arms. Elbows should stay parallel. Use your arms (legs stay static) for the movement and never fully straighten your arms.

Beer Crate Push ups
Lay your hands on the short sides of the crate. Tense your body to form a line. Through bending your arms your body should sink towards the crate and then away from the crate. Your body stays tense during the movement and the arms should never be fully straightend.

Beer Crate Push ups advanced
Hands should be placed shoulder width apart on the ground. Place your feet on the sides of the sides of crate. Tense your body to form a line. Through bending your arms lower your body as far as you can and then back up. Don't fully straighten your arms and body stays tense during the movement

Beer Crate Rows
Stand with your upper body bent, from the Hip, fowards. Hold the beer crate in front of your body, arms lightly bent. Pull the crate towards your chest by bending your elbows past your sides and pulling the shoulder blades together and back to the starting position.

Beer Crate Frontlifts
Stand upright and hold the beer crate with arms straightend. Leave the arms straight and lift the beer crate to shoulder height and slowly back down. During the movement hold your back straight (don't lean back) and don't rest the crate on your thighs. Use a controlled movement without swing.

Beer Crate Chest press
Lay on your back with the soles of your feet on the ground. Hold the beer crate with both hands almost on your chest. Push the crate up and slowly return to the starting position, without resting the crate on your chest.

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