Workout: Short Shorts!

Time: Box / Bench, Dumbbells, & a Stopwatch

Equipment Needed: 45 - 60 minutes

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following 4 exercises for 7 reps each for 6 minutes

• 7 Pisoner Squats

• Plank with 7 Butt Kicks - each side

• 7 Jumping Jacks

• 7 Elbows to Knee

Rest

Exercise #2:

Perform the following sets as stated below. Be sure to repeat to perform the exercises on BOTH sides! Follow a Tabata style set of Jump Squats in the first set and Box Jumps in the second set.

Set #1:

• 30 seconds Stationary Lunge with Bicep Curls - left leg

• 30 seconds Reverse Lunges with Overhead Hold - left leg

• 30 seconds Lateral Lunges with Bicep Curls - left leg

• 30 seconds Quick / Pulse Lunge Weight in Hands by Side - left leg

• 30 seconds Lateral Squat Leg Lift Weight in Hands in Front of Chest - left leg

• 30 seconds Rest

• Tabata Style: Repeat for 8 sets - 4 minutes total

  • 20 seconds Jump Squats

  • 10 seconds Rest

REPEAT the entire set above on the right leg!

Set #2:

• 30 seconds Split Lunges with Foot on Bench - left leg

• 30 seconds Regular Step-Ups - left leg leads

• 30 seconds Step-Ups (where one leg stays on the bench while the other one goes up and down onto the bench) - left leg

• 30 seconds Lunge into Step-Up and Knee Lift - left leg

• 30 seconds Rest

• Tabata Style: Repeat for 8 sets - 4 minutes total

  • 20 seconds Box Jumps (modify with Step-Ups as needed)

  • 10 seconds Rest

REPEAT the entire set above on the right leg!

Finisher:

Perform 30 seconds of each for 2-3 sets.

• 30 seconds Spiderman

• 30 seconds Plank

• 30 seconds Sea Turtles

• 30 seconds Mountain Climbers

• 30 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by littlehenrabit from Getty Images 

Workout: Cute Behind!

Time: 45 minutes

Equipment Needed: Bands, One Weight, and a Box or Bench

Warm Up: 5 – 10 minutes

Set #1:

Perform the following exercises for the stated number of reps. Rest as needed.

• 50 Box Jumps

• 40 Coffins

• 30 Hydrants to Donkey Kick Combo (each leg)

• 20 Walking Lunges with Bicep Curls (each leg)

• 10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps

¼ mile Run

Set #2:

• 10 Moving Frog Jumps Forward and 10 Moving Backward Frog Jumps

• 20 Walking Lunges with Bicep Curls (each leg)

• 30 Hydrant to Donkey Kick Combo (each leg)

• 40 Coffins

• 50 Box Jumps

¼ mile Run

Set #3:

• 50 Butt Kicks (each leg)

• 50 Floor Jacks

• 50 Suicide Tap Downs (each side)

Set #4:

Perform the following 2 exercises back-to-back and for 2 sets each. Complete the 2 sets for one leg before changing legs. Use a band if you have one.

• 25 Leg Abductions – right leg

• 25 Leg Abductions – right leg – half the range of motion (smaller leg lift)

• 30 sec Rest

• Repeat (2 sets)

• 25 Leg Abductions – left leg

• 25 Leg Abductions – left leg – half the range of motion (smaller leg lift)

• 30 sec Rest

Repeat (2 sets)

Finisher:

• 50 Power Jacks!

Cool Down and Stretch: 5 – 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Maridav

Move at Work Challenge: Standing Sobriety Test and a Nice Booty

Workout: Hot & Sexy Booty and Legs

Time: 45 - 60 minutes

Equipment Needed: Weights, Stopwatch, and Bench/Chair

Warm Up: 5 - 10 minutes (be sure to warm up your legs)

Complete 2 Sets: 

• 30 sec Squats

• 30 sec Jumping Jacks

• 30 sec Lateral Lunges (alternating sides)

• 30 sec Bicycles

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:

• Split Lunges (both sides)

• Sumo Squats

2 - 3 minutes Rest

2nd Superset:

• One Legged Deadlift with Weights or Reach (both sides)

• Step-Up off benches (both sides)

¼ mile Recovery Run

2 - 3 minutes Rest

3rd Superset:

• Side Lunges off Bench (both sides)

• Calf Raises with Weight in Hands 

2 - 3 minutes Rest

4th Superset:

• Spiderman Plank (both sides)

• Snow Angels

¼ mile Recovery Run

Cool Down & Stretch: 5 - 10 minutes

Photo Credit: Canva by indykb by Getty Images