Move at Work Challenge: Short Video for Seated Abs and Legs
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
Move at Work Challenge: Abs and Legs Poolside with a Chair
Move at Work Challenge: Seated Core & Legs You Can Do Anywhere!
Move at Work Challenge: Legs & a Little Bit of Core Work Too With a Chair
Move at Work Challenge: Grab a Chair for a Little Move at Work Challenge Preview
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: Lower Body Burn!
Time: 60 - 75 minutes
Equipment Needed: Stopwatch and dumbbells or other weights
Warm Up: 5 - 10 minutes
Set #1:
Perform the following 4 exercises for 30 seconds of work. Rest 30 seconds and REPEAT!
30 seconds Prison Squats
30 seconds Butt Kicks
30 seconds Alternating Lateral Lunges
30 seconds Jumping Jacks
30 seconds Rest
REPEAT
2 - 3 minutes Rest
Set #2:
Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.
60 seconds Reverse Lunges
60 seconds Forward Lunges
60 seconds Lateral Lunges
60 seconds Quick / Pulse Lunges
60 seconds Rest
REPEAT on the opposite leg.
1 - 2 minutes Rest
Set #3:
Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.
60 seconds Basic Squat
60 seconds Sumo Squat
60 seconds Squat with an Overhead Press
60 seconds Squat with an Overhead Press and Calf Raises
30 seconds Rest
REPEAT
1 - 2 minutes Rest
Set #4:
Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.
60 seconds Step-Ups
60 seconds Step-Ups with Glute Kickback
60 seconds Step-Ups with Knee Raise
60 Seconds Step-Ups with Knee Raise and Overhead Press
30 seconds Rest
REPEAT
1 - 2 minutes Rest
Set #5:
Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.
60 seconds Hydrant - left side
60 seconds Donkey Kick - left side
60 Hydrant to a Donkey Kick Combo - left side
60 seconds Squat with Alternating Lateral Leg Lifts
30 seconds Rest
REPEAT on the right side.
Rest 1 - 2 minutes
Finisher:
Complete 5 reps of each of the following burpees. Rest as needed.
5 Burpees
5 Burpee Push-Ups
5 Burpees with High Pull
5 V-Jumps
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by serhiibobyk