Move at Work Challenge: Upper Body & Stretching from the Canary Islands
Move at Work Challenge: Upper Body Among the Aspens
Workout: Upper Body Baby!
Time: 45 - 60 minutes
Equipment Needed: Box / Bench and a Weight or Other Heavy Item
Warm Up: 5 - 10 minutes
Set of Exercises #1:
Perform the following 5 exercises for rps for 5 minutes.
5 Box Jumps
5 Skull Cruhers
5 Spiderman Planks
5 Jump Lunges (EACH side)
5 V-Sits
Repeat for 2 sets.
Rest for 2 - 3 minutes.
Set of Exercises #2:
Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.
10 Chest Fly’s
10 Reverse Fly’s
10 Suicide Push-Ups
10 Power Jacks
Repeat for 3 total sets.
Rest 1 - 2 minutes.
10 Wood Chops (EACH side)
10 Bicep Curl Immediately Followed by a Triceps Extension (over your head)
10 Front Arm Raises
10 Snow Angels
Repeat for 3 total sets.
Rest 1 - 2 minutes.
10 Quadruped
10 Side Planks with Tap Down (EACH side)
10 Tuck Jumps
10 Step-Ups (EACH side)
Repeat for 3 total wets.
Rest 2 - 3 minutes.
Tabata Finisher:
Perform 20 seconds of work and 10 seconds of rest. Repeat 4 times.
20 seconds of Burpees
10 seconds of Rest
Repeat x4.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by PeopleImages from Getty Images Signature
Move at Work Challenge: Outside Upper Body Stretching
Workout: Upper Body Focus (Ladder and More...)
Time: 45 minutes
Equipment Needed: Band, Weights, and a Stopwatch
Warm Up: 5 - 10 minutes
Ladder Challenge: Ladder the following exercises from 10 to 1 with the exercises listed below. Example: 10 lateral lunges (each side), 10 SDHP, 10 Suicide Push Ups, 10 Skull Crushers, 10 Pull-Overs, 9 Lateral Lunges (each side), 9 SDHP, and so on until you reach one rep for each exercise.
Lateral Lunges (perform designated reps on EACH leg)
Sumo-Deadlift High-Pull
Suicide Push Ups
Skull Crushers
Pull-Overs
Complete 2 Rounds: BIG TIME shoulder burn!! Perform each exercise for 30 seconds. Minimal rest between each exercise. I recommend using an exercise band for this, but you can use weights or anything else you have on hand.
Front Raise (left arm)
Front Raise (right arm)
Lateral Raise (left arm)
Lateral Raise (right arm)
Arms Circles (45 seconds forward AND 45 seconds backward on the 1st set & 60 sec forward AND 60 sec backwards on the 2nd set)
Complete 1 - 2 Sets:
30 Abduction (15 full range straight and 15 to top) - left side
30 Abduction (15 full range straight and 15 to top) - right side
20 Fire Hydrants - left side
20 Fire Hydrants - right side
Cool Down & Stretch: 5 - 10 minutes
Photo Credit: Canva by Pressmaster