Workout: Cardio Craziness

Time: 45 minutes

Equipment Needed: Box / Bench and a Battle Rope / Medicine Ball

Warm Up: 5 - 10 minutes

Challenge:

This doesn’t look like much but it is KILLER! Complete this ENTIRE circuit at one time in your best time possible (with perfect form). Use modifications and scale when necessary. This workout is great! Complete 3 rounds of the following exercises.

• 25 Box Jumps (or 75 touches)

• 30 Push-Ups

• 35 Burpees - regular

• 40 Straight-Leg Sit-Ups

• Battle Ropes to Fatigue (or sub with medicine ball slams)

• ¼ mile Run

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions 

Workout: Sprints & Then Top It Off

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and Cones / Markers

Warm Up: 5 - 10 minutes (REALLY well with joint mobility and active stretching)

Sprints:

Set up 2 cones about 50 meters apart. Sprint as fast as you can to each cone. Walk back to the starting line for recovery and repeat when you are ready to go again. Do this a total of 8 time (8 sprints and 8 walks).

Rest as Needed (4 - 7 minutes)

Challenge:

Complete this circuit at one time in your best time possible (with perfect form). Modify when necessary. Complete 1 round ONLY - for time.

• 50 Squats

• 40 Front Raises (on each side)

• 30 Bicep Curls

• 20 Double Unders or 80 Singles

• 10 Inchworms

Rest as Needed (3 - 6 minutes).

Finisher:

Complete 1 - 2 sets of the following exercises.

• 30 Abduction (15 full range straight to 15 top ½ of range) - left side

• 30 Abduction (15 full range straight to 15 top ½ of range) - right side

• 20 Fire Hydrants - left

• 20 Fire Hydrants - right

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Jacob Lund

Workout: Metabolic Training & More

Time: 45 minutes

Equipment Training: Kettlebells and/or Dumbbells

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Pull-Over Sit-Ups

• 30 seconds Bicycle Crunches

• 30 seconds Skull Crushers

• 30 seconds Leg Hold

Rest as Needed.

Circuit #2: Metabolic Training

¼ mile Run and as soon as you are finished, choose one to do for 4 rounds as fast as you can:

• 50 Kettlebell Swings

• 50 Mountain Climbers

• 30 Sit-Ups

• 30 Box Jumps

Rest as Needed.

Circuit #3:

Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.

• 30 seconds Inchworms

• 30 seconds Knees-to-Elbows

• 30 seconds Side Bends - left

• 30 seconds Side Bends - right

Finisher:

Complete 10 Down Dogs into Cobra.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Aleksandr Zamuruev / 500px from Getty Images 

Move at Work Challenge: Cardio Sample to Get Your Heart Rate Up

Move at Work Challenge: Onesies in Wyoming

Workout: Oxygen is a Commodity (Challenge!)

Time: 45 minutes

Equipment Needed: Rope / Medicine Ball and a Pull-Up Bar / Dumbbells

Warm Up: 5 - 10 minutes

Challenge:

Complete this circuit in your BEST time possible. There is no designated rest so make sure you rest as needed. Modify where necessary. This is one of my Faves!!

• 1 mile Run

• 75 Rope Slams (sub with medicine ball slams if no rope)

• 50 Bicycle Crunches

• 15 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)

• ½ mile Run

• 50 Rope Slams (sub with medicine ball slams if no rope)

• 40 Bicycle Crunches

• 10 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)

• ¼ mile Run

• 25 Rope Slams (sub with medicine ball slams if no rope)

• 30 Bicycle Crunches

• 5 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canvaby lagunaguiance from Getty Images Signature

Workout: Leg & Cardio Blaster

Time: 45 minutes

Equipment Needed: Dumbbells, Bench / Chair, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 5 rounds for time with the following exercises with limited rest until the time is up.

• 5 Pistol Squats Per Side - negatives only and modify over a bench if needed

• 10 Dips

• 15 Double-Unders - attempts count as reps

Rest 2 - 4 minutes

Circuit #2:

Complete 3 sets of the following exercises.

• 30 seconds 1-Legged Deadlifts - left

• 30 seconds 1-Legged Deadlifts - right

• 30 seconds Russian Twists

• 30 seconds Mountain Jumpers

• 30 seconds Rest

Recovery: 100 m Farmers Walk 

Rest as Needed.

¼ mile Recovery Jog

Circuit #3:

Complete 3 sets of the following exercises.

• 30 seconds Lateral Lunges - left

• 30 seconds Lateral Lunges - right

• 30 seconds Woodchops - 15 seconds each side

• 30 seconds Inchworms

• 30 seconds Rest

Circuit #4:

Complete 3 sets of the following exercises.

• 30 seconds Abduction - each side

• 30 seconds Fire Hydrants - each side

• 30 seconds Donkey Kicks - each side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by photology2000

Workout: Cardio 25!

Time: 45 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following exercises for 25 reps each. Rest 2 minutes after each completed set. Complete 3 sets total.

• 25 Inchworms

• 25 Frog Jumps

• 25 Elbows to Knees

• 25 Jump Squats

• 25 Body Saw

• 25 Floppy Burpees

• 25 Side Plank Tap Downs - BOTH Sides

• 25 Floor Jacks

Rest 2 minutes and REPEAT two more times to complete 3 sets total!

Exercise #2:

Perform the following exercises for 25 seconds of work and 10 seconds of rest. Rest 1 minute and then repeat. Complete 3 sets total.

• 25 seconds Plank

• 10 seconds Rest

• 25 seconds Overhead Presses with High Knees - see if you can get your knees higher than your hip line

• 10 seconds Rest

• 25 seconds Quadruped

• 10 seconds Rest

• 25 seconds (Standing) Tuck Jumps

Rest 1 minute and REPEAT two more times to complete 3 sets total!

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Airam Dato-on from Pexels

Move at Work Challenge: Quick Cardio + Some Lower Body Moves

Workout: Cardio & More!

Time: 45 - 60 minutes

Equipment Needed: Medicine Balls, Sand Bags / Dumbbells, and a Jumping Rope

Warm Up: 5 - 10 minutes

Stations: 

Perform the following exercises for 30 seconds with 10 seconds rest between. After completing one set all the way through, immediately go into a 60 second plank. Rest 1 minutes and then repeat for 5 total sets.

1. Jump on to a Box or Curb and Turn 180 Degrees and Jump Down - Repeat

2. Jump Rope

3. Overhead Medicine Ball Slams

4. Sand Bags / Dumbbells Squats with Overhead Lift

5. V-Jumps

Immediately go into a 60 second plank at the end of the set. Rest 1 minutes and then REPEAT for a total of 5 sets.

Rest 2 - 3 minutes

Finisher:

2 Tabata style sets. Complete 20 seconds of work followed by 10 seconds of rest for 8 sets equal to 4 minutes. Rest 1 minute between each Tabata.

• Tabata #1: Spiderman left leg and Spiderman right leg - alternating between the two

• Tabata #2: Jack Knife Crunches left leg straight and Jack Knife Crunches right leg - alternating between the two

Example: 

• 20 seconds Spiderman - left leg

• 10 seconds Rest

• 20 seconds Spiderman - right leg

• 10 seconds Rest

Repeat x4

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by anilakkus from Getty Images Signature