Move at Work Challenge: Arm Workout with a View
Workout: Upper Body Baby!
Time: 45 - 60 minutes
Equipment Needed: Box / Bench and a Weight or Other Heavy Item
Warm Up: 5 - 10 minutes
Set of Exercises #1:
Perform the following 5 exercises for rps for 5 minutes.
5 Box Jumps
5 Skull Cruhers
5 Spiderman Planks
5 Jump Lunges (EACH side)
5 V-Sits
Repeat for 2 sets.
Rest for 2 - 3 minutes.
Set of Exercises #2:
Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.
10 Chest Fly’s
10 Reverse Fly’s
10 Suicide Push-Ups
10 Power Jacks
Repeat for 3 total sets.
Rest 1 - 2 minutes.
10 Wood Chops (EACH side)
10 Bicep Curl Immediately Followed by a Triceps Extension (over your head)
10 Front Arm Raises
10 Snow Angels
Repeat for 3 total sets.
Rest 1 - 2 minutes.
10 Quadruped
10 Side Planks with Tap Down (EACH side)
10 Tuck Jumps
10 Step-Ups (EACH side)
Repeat for 3 total wets.
Rest 2 - 3 minutes.
Tabata Finisher:
Perform 20 seconds of work and 10 seconds of rest. Repeat 4 times.
20 seconds of Burpees
10 seconds of Rest
Repeat x4.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by PeopleImages from Getty Images Signature
Move at Work Challenge: Upper Body Moves from University of Wyoming
Workout: Upper Body Bombshell
Time: 60 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5 - 10 minutes
Set #1:
Perform 3 rounds of the following exercises.
30 seconds Pull-Overs
30 seconds Skull Crushers
30 seconds Wipers
30 seconds Mountain Climbers
30 seconds Rest
¼ mile Run
Set #2:
Perform 3 rounds of the following exercises.
30 seconds Presses (left)
30 seconds Presses (right)
30 seconds Squat with Bicep Curls
30 seconds Burpees
30 seconds Rest
¼ mile Run
Set #3:
Perform 3 rounds of the following exercises.
30 seconds Rows (left)
30 seconds Rows (right)
30 seconds Push-Ups
30 seconds Bicycle Crunches
30 seconds Rest
¼ mile Run
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by WhitneyLewisPhotography from Getty Images Signature
Workout: Tank Top Heaven
Time: 60 minutes
Equipment Needed: Weights and a Bench/Chair
Warm Up: 5 - 10 minutes
How to Complete the Ladders:
Each set has two exercises. Perform the complete ladder of 10-1 for the first exercise and 1-10 for the second. One exercise will be going up in reps and the other will be going down in reps. Complete the full ladder alternating between the two exercises before moving onto the next two exercises. Complete the same format for each set. Rest as needed.
First Set:
Push Ups
Bent Over Rows
Example:
10 Push Ups, 1 Bent Over Row
9 Push Ups, 2 Bent Over Rows
Etc… until you count down to 1 and up to 10
¼ mile Run
Second Set:
Bench Crunch
Windmills - a rep each side
¼ mile Run
Third Set:
Suicide Push Ups
Arnold Press
¼ mile Run
Fourth Set:
Bench or Chair Dips
Lateral Curls
¼ mile Run
Fifth Set:
Side Plank with Dip - each side
Reverse Crunch
¼ mile Run
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by vitapix from Getty Images Signature
Workout: Tank Top Hottie
Time: 45 minutes
Equipment Needed: Weights and Jump Rope
Warm Up: 5 - 10 minutes
Ladder: Ladder the 2 exercises in each superset below. Start with 10 of each, then 9 of each, then 8 of each, etc. all the way down to 1. Alternate between the two exercises. Complete the full ladder in each superset before moving onto the next.
1st Superset:
Chest Fly
Reverse Fly
100 Jump Ropes
2nd Superset:
Bird Dog (both sides)
Lateral Tap Downs
100 Jump Ropes
1 - 3 minutes rest
3rd Superset:
Arnold Press
Lumber Jacks
100 Jump Ropes
4th Superset:
Lying Triceps Extensions (both sides)
Lateral Curls
100 Jump Ropes
5th Superset:
Coffin
Side Plank with Dip (both sides)
100 Jump Ropes
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by lkostudio