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: 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: Legs Baby!

Time: 60 minutes

Equipment Needed: None

Warm Up: 5 - 10 minutes

Exercise Set #1:

Perform the following 5 exercises for 30 seconds each and follow each with 30 seconds of rest. Repeat for 2 total sets.

• 30 seconds Floor Jacks

• 30 seconds Butt Kicks

• 30 seconds Squat Pulse/Quick Squats

• 30 seconds Mountain Climbers

• 30 seconds Jump Lunges (stay low)

• 30 seconds Rest

Repeat for 2 sets.

Rest for 2 - 3 minutes.

Exercise Set #2:

Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.

• 10 One-Legged Deadlifts (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Squats with Alternating Lateral Side Kicks (EACH side)

• 10 Jump Squats

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 3” Lunges (EACH side)

• 10 Hip Bridges (one-legged - EACH side)

• 10 Step-Ups with Glute Kickbacks (EACH side)

• 10 Frog Jumps

Repeat for 3 sets.

Rest for 1 - 2 minutes.

• 10 Reverse Lunges to Step-Up with Knee Lift and Overhead Press

• 10 Basic Squat

• 10 Hydrants (EACH side)

• 10 Lateral Lunges (EACH side) 

Repeat for 3 sets.

Rest for 1 - 2 minutes.

Finisher: 

Perform windsprints and back pedal. Set up 2 cones about 100 feet apart. Have them run from the first cone to the second cone. Then back pedal (run backwards) the way back. Repeat for 4 minutes.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

Move at Work Challenge: Lower Body Moves & Balance

Move at Work Challenge: Lower Body Work + Dynamic Stretching

Move at Work Challenge: Back and Lower Body with the Doggies

Workout: Leg Sculptor!

Time: 45 minutes

Equipment Needed: Dumbbells or Other Heavy Item

Warm Up: 5 - 10 minutes

Short Challenge:

Perform 3 rounds of the following with proper form in your best time.

• 10 Pistols (negatives only) - left

• 10 Pistols (negatives only) - right

• 20 Sit-Ups

• 30 Jump Ropes (singles)

¼ mile Run

Set #1:

Perform 2 - 3 rounds of the following exercises.

• 30 seconds Low Lateral Lunges (stay in a low lunge and just move laterally from side-to-side, do NOT come up out of the lunge… this is a good one!)

• 30 seconds 2-Leg Stiff Legged Deadlifts

• 30 seconds Opposite Arm - Opposite Leg

• Rest 30 seconds

• Farmers Walk about 50 Meters

Set #2:

Perform 2 - 3 rounds of the following exercises.

• 30 seconds 1-Legged Reaches (left)

• 30 seconds 1-Legged Reaches (right)

• 30 seconds Dive Bombers

• 30 seconds Superman Hold

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by microgen from Getty Images

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

Workout: Legs, Cardio, and More Fun…

Time: 45 minutes

Equipment Needed: Weights, Jump Rope, and a Mat

Warm Up: 5-10 minutes

Circuit 1: Repeat 3x.

Perform exercises in order. Allow 45-50 seconds per exercise of work time, giving 10-15 seconds for transition/rest. Rest 1-2 minutes between sets and then repeat.

• Jump Rope (if no rope, do star jumps)

• Sumo-Deadlift High Pull (if no weights, do alternating 1-leg reaches)

• Alternating Reverse Lunges

• V-Jumps

Run about ¼ mile for recovery.

Tabata 1:

Tabata exercises need to be complete for 8 sets (or 4 minutes total). For example: 20 sec box jumps, 10 sec rest, 20 sec box jumps, 10 sec rest, 20 sec box jumps, and so on until you reach 4 minutes (8 sets total). Choose ONLY ONE level of difficulty.

• Level 1: Touches on Bench 

• Level 2: Step Downs

• Level 3: Box Jumps

Set 1:

Complete 3 rounds of the following exercises. 30 seconds per exercise with limited rest until the cycle is over. Rest 30 seconds and then repeat up to 3 sets total.

• 30 sec Pistol Squats Over a Bench (left leg)

• 30 sec Pistol Squats Over a Bench (right leg)

• 30 sec Rows (left arm)

• 30 sec Rows (right arm)

Core: 

Complete 1-3 sets (30-45 seconds per exercise)

• Reverse Crunches

• Scissor Kicks

• Hip Bridge (repetitions)

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by lzf from Getty Images

Workout: Legs Day Baby!

Time: 45 minutes

Equipment Needed: Bench or chair

Warm Up: 5 - 10 minutes

Set #1:

Complete 3 rounds of the following exercises

• 30 sec Body Weight Squats

• 30 sec Alternating

• Reverse Lunges

• 30 sec Push-ups

• 30 sec Mountain Climbers

Set #2:

Complete 3 rounds of the following exercises

• 30 sec

• Step-­ups on Bench (L) 

• 30 sec Step-­ups on Bench (R) 

• 30 sec Triceps Dips

• 30 sec Rest

2 - 3 minutes rest

Set #3:

2 rounds of the following exercises

• 30 sec Split Lunges on Bench (L) 

• 30 sec Calf Raises

• 30 sec Split Lunges on Bench (R) 

• 30 sec Rest

2 - 3 minutes rest

Set #4:

2 rounds of the following exercises

• 30 sec Lateral lunges (L) 

• 30 sec Mountain Climbers

• 30 sec Lateral Lunges (R) 

• 30 sec Rest

Set Markers 50 ft Apart:

• Groucho (forward) to cone and Jog back 

• Groucho (backward) to cone and jog back 

• Shuffle (face left)

• Shuffle (face right) 

• Grapevine (face left) 

• Grapevine (face right)

• Backwards jog there and forwards jog back. 

• Sprint there and back!

2 - 3 minutes Rest

Abs: 

Complete 2 Rounds

• 30 sec Crunches

• 30 sec Plank (left) 

• 30 sec Superman 

• 30 sec Plank (right)

• 3 sec Reverse Crunches

Cool down & Stretch: 5 - 10 minutes

Photo Credit: Canva from Dirima by Getty Images Pro