Move at Work Challenge: Work Your Abs with a Chair
Workout: Upper Body Blaster (& Core Stability)
Time: 60 minutes
Equipment Needed: Dumbbells, Stopwatch, and 2 Cones or Markers
Warm Up: 5 - 10 minutes (make sure you warm up your upper body and joint mobility really well)
Circuit #1:
Complete 3 sets of the following exercises.
30 seconds Pull-Overs
30 seconds 1-Arm Flys - right
30 seconds 1-Arm Flys - left
30 seconds Jumping Jacks (but touch the ankles at the bottom
30 seconds Rest
Rest 1 - 2 minutes
Circuit #2:
Complete 3 sets of the following exercises.
30 seconds KB Sit-Ups - left
30 seconds Superman Hold
30 seconds KB Sit-Ups - right
30 seconds V-Jumps
30 seconds Rest
Agility Training:
Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover and rest as needed. Complete 2 sets.
Grapevine (face left) to Cone and Jog Back
Grapevine (face right) to Cone and Jog Back
Shuffle (face left) to Cone and Jog Back
Shuffle (face right) to Cone and Jog Back
1-Legged Bounding (face left) to Cone and Jog Back
2-Legged Bounding (face right) to Cone and Jog Back
Bear Crawl to Cone and Jog Back
Backwards Jog Down and Jog Back
Sprint Down AND Sprint Back
¼ mile Recovery Jog
Core Circuit:
Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.
30 seconds Hip Bridges
30 seconds Quadruped - alternating
30 seconds Windmills - left
30 seconds Windmills - right
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Sergey Nazarov
Workout: Core Focus & More…
Time: 45 - 60 minutes
Equipment Needed: Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Complete 3 sets of the following exercises. Allow 1 - 2 minutes rest between sets.
30 seconds Walking Lunges
30 seconds Push-Up to V-Jump
30 seconds Sit-Ups
60 seconds Double Unders
¼ mile Recovery Jog
7 Minute AMRAP:
Perform the following exercises through as many rounds as you can in 7 minutes.
7 Lateral Lunges on each side (stationary)
7 Hollow Rock
7 Regular Burpees
¼ mile Recovery Jog Backwards
Circuit #2:
Complete 2 sets of the following exercises. Allow 1 - 2 minutes rest between sets.
30 second Side Plank - left
30 second Side Plank - right
30 second Regular Plank
30 second Leg Hold
Core:
Complete 2 sets of the following exercises. Allow 30 - 60 seconds rest between sets.
30 seconds Hip Bridges
30 seconds Quadruped - alternating
30 seconds Windmills - left
30 seconds Windmills - right
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva diplo_game
Workout: Legs, Cardio, Core
Time: 60 minutes
Equipment Needed: Bench / Step and a Stopwatch
Warm Up: 5 - 10 minutes
Strength Circuit #1:
Complete 3 sets. Allow 1 - 2 minutes rest between sets.
30 seconds Lateral Lunges - left (stationary or stepping)
30 seconds Lateral Lunges - right (stationary or stepping)
30 seconds 1-Leg Reaches - left
30 seconds 1- Leg Reaches - right
30 seconds Suicide Push-Ups
1 - 2 minutes Rest
Strength Circuit #2:
Complete 2 - 3 sets. Allow 1 - 2 minutes rest between sets.
30 seconds Step-Ups - left
30 seconds Step-Ups - right
30 seconds Bench Crunches
30 seconds Plank
1 - 2 minutes Rest
Tabatas:
Perform 20 seconds of work and 10 seconds recovery for 4 minutes for each Tabata set.. Example: 20 seconds high knees, 10 seconds rest, 20 seconds flutter kicks, 10 seconds rest, REPEAT until you reach 4 minutes total.
Tabata #1: High Knees and Big Flutter Kicks
Tabata #2: V-Jumps and Tuck Jumps
Rest 1 - 3 minutes.
Core:
Complete 2 sets. Allow 30 - 60 seconds rest between sets.
60 seconds Jackknives (switch legs after 30 seconds)
60 seconds Plank
30 seconds Quadruped (alternating)
30 seconds Opposite Arm - Opposite Leg
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by littlehenrabi from Getty Images
Move at Work Challenge: Core in the Car
Workout: Core, Recovery, and Good Times…
Time: 45 minutes
Equipment Needed: Stopwatch
Warm Up: 5-10 minutes
Repeat each circuit 2x before moving onto the next. Allow 2-3 minutes rest between each circuit.
Circuit #1:
45 sec High Knees
45 sec Wood Chops - left side
45 sec Wood Chops - right side
45 sec Butt Kicks
45 sec Recovery
Circuit #2:
45 sec Windmill - left side
45 sec Knees-to-Elbows
45 sec Windmill - right side
45 sec Mountain Climbers
45 sec Recovery
Circuit #3:
45 sec Ski Jumps/Moguls
45 sec Jack-Knife Crunches - left leg straight
45 sec Jack-Knife Crunches - right leg straight
45 sec Russian Twist
45 sec Recovery
¼ mile Recovery Run
Rest 3 minutes
Next:
Set up 4 cones/markers in a square about 25-50 feet apart. Complete the following exercises while moving along each side of the square. Drill runs for 4-6 minutes.
Grapevine
Back Pedal
Side Shuffle
Skip
Rest 3-4 minutes
Finisher:
Complete this circuit with 10 reps for each exercise (no rest between exercises)
10 Back Extensions / Superman
10 Hip Bridges
10 Oblique Crunches - each side
10 V-Ups
10 Quadruped - each side
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by AzmanJaka from Getty Images Signature