Move at Work Challenge: Onesies in Wyoming
Move at Work Challenge: Full Body Simon Says Edition
Workout: Plus ONE!
Time: 45 - 60 minutes
Equipment Needed: Dumbbells and a Box / Bench
Warm Up: 5 - 10 minutes
Perform the following exercises for 1 rep all the way through, then 2 reps, then 3 reps, etc… to reach all the way to 12 reps each. Rest as needed.
Hindu Squat
Burpee
Full Sit-Up - FLAT Footed
Snow Angel
Tricep Push-Up
Reverse Lunge into a Front Kick - EACH Leg
Sumo Jump Squats
Renegade Row - EACH Arm
Box Jump (Modification - 1 Step-Up EACH Leg)
Oblique Crunch - EACH Side
Tuck Jump - Ground
Squat with Calf Raise and Overhead Press
Cross-Over Mountain Climber - EACH Leg
One-Legged Deadlift - EACH Leg
Deck Squat (Modification - Bench Crunches)
Finisher:
Finish with wind sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets).
20 seconds Wind Sprints
10 seconds Rest
Repeat 8x.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Shopping King Louie
Workout: Sexy and I Know It!
Time: 60 minutes
Equipment Needed: Stopwatch and Dumbbells
Warm Up: 5 - 10 minutes
Perform the following exercises for the stated times below. Rest 1 - 2 minutes between each set.
Set #1:
30 seconds One-Arm Chest Flys - left side
30 seconds One-Arm Chest Flys - right side
30 seconds Double Chest Flys
30 seconds Push-Ups
60 seconds Mountain Climbers
Rest 1 - 2 minutes
Set #2:
30 seconds One-Arm Rows - left side
30 seconds One-Arm Rows - right side
30 seconds Bent-Over Rows
30 seconds Renegade Rows
60 seconds Spiderman Plank
Rest 1 - 2 minutes
Set #3:
30 seconds One-Arm Overhead Tricep Extension - left side
30 seconds One-Arm Overhead Tricep Extension - right side
30 Double Overhead Tricep Extensions
30 seconds Bench Dips
60 seconds Floppy Burpees
Rest 1 - 2 minutes
Set #4:
30 seconds Lateral Bicep Curls
30 seconds ½ Bicep Curl - lower half of curl
30 seconds ½ Bicep Curl - upper half of curl
30 seconds Regular Bicep Curl - full range of motion
60 seconds Cross-Over Mountain Climbers
Rest 1 - 2 minutes
Set #5:
30 seconds Windmills - left side
30 seconds Windmills - right side
30 seconds Sea Turtles
30 seconds Quadruped
60 seconds Lateral Tap Downs
Rest 1 - 2 minutes
Set #6:
30 seconds Reverse Crunches
30 seconds Wipers
30 seconds Tuck Jumps
30 seconds Snow Angels
60 seconds Mountain Climbers
Rest 1 - 2 minutes
Set #7:
30 seconds Oblique Crunch - left side
30 seconds Obliques Crunch - right side
30 seconds Jack Knives - left side
30 seconds Jack Knives - right sides
60 seconds Bicycles
Rest 1 - 2 minutes
Set #8:
30 seconds Hand Plank
30 seconds Forearm Plank
30 seconds Body Saw
30 seconds Plank with Butt Kick
60 seconds Plank
Rest 1 - 2 minutes
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Imageblend
Move at Work Challenge: Wyoming Onesies & Full Body Moves
Move at Work Challenge: Full Body Simon Says Workout from Florida
Move at Work Challenge: Simon Says in Florida
Move at Work Challenge: Florida Beach Moves
Workout: Total Body 5x5
Time: 45 - 60 minutes
Equipment Needed: A mat and weights are recommended
Warm Up: 5 - 10 minutes
Perform the following 5 exercises in each set for 5 reps followed by 1 exercise for 10 reps. 5 sets. Rest 2-3 minutes between each set.
5 Walking Reach Lunges (5 each side)
5 Suicide Push-‐ups
5 Reverse Fly
5 Sumo Squats
5 V-ups
10 Floor Jacks (x5)
5 Hindu Squats
5 Push-ups
5 Lumber Jacks
5 Step-ups on bench (5 each leg) 5 Knees to elbows
10 Floppy Burpees (x5)
5 Box Jumps
5 Windmills (5 each side)
5 Bicep curls
5 Stiff Legged Deadlifts 5 Russian Twist
10 Star Jumps (x5)
5 Fire Hydrants (5 each side)
5 Arnold Press
5 Step-up with Glute Kickback (5 each side) 5 Walking Planks (5 each direction)
5 Jack Knife (5 each side)
10 Frog Jumps (x5)
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by kieferpix from Getty Images Pro