Workout: Bodyweight Conditioning

 Equipment Needed: A stopwatch or other timing device

Warm up: (5-10 minutes) 

Circuit 1:

Complete this GIANT Circuit, 3 Sets as fast as you can (with perfect form). 20 seconds each exercise:

• 20 sec Push-ups

• 20 sec Knees-to-elbows

• 20 sec Burpees

• 20 sec High knee

• 20 sec Basic squats

• 20 sec Bicycle crunches

• 20 sec Tuck jumps or fast squats to calf raise

• 20 sec Flutter kicks

• 20 sec Superman plank

• 20 sec Jump lunges

• 20 sec Russian twist

3 minutes rest between each set

Circuit 2:

Then, complete 3 Sets of the following core circuit (30 sec per exercise):

• 30 sec Plank

• 30 sec Side plank with a dip– left side

• 30 sec Plank

• 30 sec Side plank with a dip– right side

• 1 minute rest between sets

Cool down & Stretch: (5-10 minutes)

Take this Body Type Quiz to discover you body type. Are you an Endomorph, Ectomorph, or Mesomorph?

Photo Credit: Canva - Mladen Zivkovic from Getty Images

Glass Box of Emotions

Time: 40 minutes

Equipment Needed: Weight, a stopwatch, and a chair or bench

Warm up: 5-10 minutes

Complete each circuit below once, allow 1-2 minutes rest between each set

Set #1: 6 minutes - Complete As Many Rounds As Possible (AMRAP)

• 15 Squat Jumps

• 10 Backwards lunge 2 knees

• 5 Push-ups

Set #2: 5 minutes AMRAP

• 5 Backwards lunge to Nike Commercial or just Reverse Lunges (5 per side)

• 7 Pushup to side plank 

• 9 Sit-Ups

Set #3: 4 minutes AMRAP

• 10 Laying down Butt lifts to 45 degree kick

• 10 Each side Same side starfish

• 15 Bicycle Crunches

 Set #4: 3 minutes AMRAP

• 6 Step-Ups (6 each side)

• 6 Dips

 Set #5: 2 minutes AMRAP

• 5 Bicep Curls

• 5 Childs pose Push-ups

• 5 Bench Crunches

 Set #6: 1 minute (As many reps as possible!!)

• Floppy Burpees!

Cool down & Stretch: 5-10 minutes

Photo Credit: Canva - Inside Creative House from Getty Images

Workout: Lucky 7's Challenge

Equipment Needed: None

Time: 25 - 30 minutes

Warm-Up (5-10 min)

7 Rounds of this circuit without stopping in your best time possible!

• 7 Pike Push-ups (bum up in the air like downward dog)

• 7 V-jump into Tuck jump in plank (7 of each) 

• 7 Inchworms OR get ups 

• 7 Basic Squats

• 7 Straight Leg Sit-ups (Full sit-ups with the legs straight) 

• 7 Backwards lunge to Nike Commercial or just a reverse lunges (7 per side) 

• 7 Floppy Burpees

Cool Down & Stretch (5-10 min)

Photo Credit: Canva - Antonia Diaz from Getty Images Pro

Workout: Upper Body Strength and Toning

Time: 40 minutes

Equipment Needed: 5-10 lb weight, stopwatch, and a bench or chair

Warm Up: 5-10 minutes

Begin with:

• 15 Large Arm Circles (forward and backward)

• 10 Down Dog with SCOOP into Cobra

• 10 Push-Ups (assisted or Regular)

Then, complete 3 Sets (straight through without rest if possible):  

• 10 Push-Ups straight into 30 seconds Plank

Then complete this GIANT Circuit: 

Repeat 2-3 times (use 5-10 lb weights)

• 18 Rows (on each side with weight)

• 18 Tricep Kickbacks (with weight)

• 18 Bicep Curls (with weight)

• 18 Presses (left arm) (with weight)

• 18 Flys (with weight)

• 18 Reverse Flys (with weight)

• 18 Dips on a chair or bench

• 18 Hammer Curls (for Biceps - with weight)

• 18 Presses (right arm) (with weight)

• 18 Push-Ups

• 18 Pullovers (with weight)

• 18 Skull Crushers (with weight)

After you have completed your 2-3 sets, your upper body should be pretty fatigued!  Finish it off with 2 MINUTES of arm circles!  60 seconds to the front and another 60 seconds backward. 

Enjoy!

Cool Down & Stretch: 5-10 minutes

Photo Credit: Canva - Mladen Zivkovic from Getty Images Pro

Workout: Quick Core and Glutes Buster

Equipment Needed: Timewatch and a mat

Time: 20 minutes

Warm up: (5-10 minutes) 

Core Set #1: 2-3 sets each

• 30 sec Scissor Kicks

• 30 sec Flutter Kicks

• 30 sec Bicycle Crunches

• 30 sec Spiderman Plank

• 3 x 10 sec hold Hip Bridges

• 30-60 sec rest between sets

Glute Set # 1: 2-3 sets

• 30 (15 + 15) Abduction (15 full range straight to 15 top ½ of range) left side

• 30 (15 + 15) Abduction (15 full range straight to 15 top ½ of range) right side

• 20 Fire Hydrants left

• 20 Fire Hydrants right

• 20 Donkey Kicks left

• 20 Donkey Kicks right

• 30-60 sec rest between sets

Core Set #2: 2-3 sets

• 30 sec Starfish Sit ups (left hand, right leg)

• 30 sec Starfish Sit ups (right hand, left leg)

• 30 sec Side plank hip dip (left side)

• 30 sec Side plank hip dip (right side)

• 30 sec Plank (1-leg up)

• 30 sec Hip Bridges

• 30-60 sec rest between sets

Cool Down & Stretch: (5-10 min)

Photo Credit: Canva - Jacob Lund

Workout: Legs

Time: 30 Minutes

Equipment Needed: A mat, a bench, and a timer

Warm-Up: 5-10 minutes

Strength Circuit:

3 sets. Allow 1-2 minutes rest between sets.

• 30 sec Lateral Lunges Left (stationary or stepping)

• 30 sec Lateral Lunges Right (stationary or stepping)

• 30 sec 1-Leg Deadlift (Left)

• 30 sec 1-Leg Deadlift (Right)

• 30 sec Child pose Push-Ups

• 30 sec Bench Crunches

• 30 sec Plank

1-2 min rest

Tabata #1:

(20 seconds work/10 sec recovery for 4 minutes).  Example: 20 sec high knees, 10 sec rest, 20 sec flutter kicks, 10 sec rest, REPEAT until you reach 4 minutes total.

Exercises: High Knees vs. Big Flutter Kicks 

1-3 min rest

Tabata #2:

(20 seconds work/10 sec recovery for 4 minutes)

Exercises: V-Jumps vs. Tuck Jumps*

*You can alternate rounds and make every second one standing jumps and every other in a plank

1-3 min rest

Core:

2 sets. Allow 30-60 sec rest between sets.

• 60 sec Jack knives (switch legs after 30 seconds)

• 60 sec Plank

• 30 sec Bird Dog (alternating)

• 30 sec Lying on back reach Opposite Arm- Opposite Leg (half starfish)

Cool Down & Stretch: 5-10 minutes

Photo Credit: Canva - Zdyma4 from Getty Images

Workout: Tabata Time

If you’re not already doing Tabata style workouts, yo definitely need to add them to your fitness plan.

Equipment Needed: Stopwatch and a mat

Time: 30 - 35 minutes

 Reminder:

20 seconds on, 10 seconds recovery for 8 sets/4 minutes. Alternate between the following exercises throughout the Tabata section. 

Allow a 1-2 minute rest period between EACH Tabata! 

Warm-Up: (5-10 min)

Tabata #1:

• 20 sec 3” Lunges (alternate each work period between right and left side)

• 10 sec Recovery

Tabata #2:

• 20 sec Suicide Tap-Downs

• 10 sec Recovery

Tabata #3:

• 20 sec Push-Ups

• 10 sec Recovery

Tabata #4:

• 20 sec Jump Squats

• 10 sec Recovery

Tabata #5:

• 20 sec Knees-to-Elbows

• 10 sec Recovery

Tabata #6:

• 20 Spiderman Plank

• 10 sec Recovery

Cool Down & Stretch: (5-10 minutes)

Photo Credit: Canva - rido

Workout: Killer 501 Workout Challenge

This is the ULTIMATE Hotel Workout that is guaranteed to kick your butt! :)

Warm up: 5-10 minutes

Challenge:

Complete this entire circuit in your best time possible with perfect form.  Modify where needed and rest ONLY as needed only.  The ¼ mile run should be used as a “recovery run.”  Go as slow as needed to recover!  DO this outside if possible, if not a hotel gym will usually have everything you need.

• 25 One-legged burpees (Left leg)

• 25 One-legged burpees (Right leg)

• 50 Push-ups

• 50 Box Jumps (50 step-ups/ side on a bench, or 100 jumping jacks)

• ¼ mile run* or another light cardio move for 45-90 seconds

• 50 3” Lunges (25 each side)

• 25 Flutter Kicks

• 25 Scissor Kicks

• ¼ mile run* or another cardio move for 45-90 seconds

• 20 Get Ups

• 20 Rows Left Side (if no weight military crawl left arm leads)

• 20 Rows Right Side (if no weight, military crawl right arm leads)

• ¼ mile run* or another cardio move for 45-90 seconds

• 50 Side V-ups (25 each side)

• 50 Bicycle Crunches

• ¼ mile run* or another cardio move for 45-90 seconds

• 50 Spiderman plank crunches (25 per side)

• 25 V-Ups OR Bench Crunches

• 15 One-legged burpees (Right leg)

• 15 One-legged burpees (Left leg)

• ¼ mile run – A very easy recovery jog/walk

Cool Down & Stretch: 5-10 minutes

Photo Credit: Canva - Jacob Ammentrop Lund from Getty Images Pro

Workout: The Smoker!

Time: 45 minutes

Equipment Needed: Mat, Weights, Bench or Chair, and a Stopwatch 

Warm up: (5-10 minutes)

Workout:

Complete this ENTIRE work out in your best time possible. Modify anything needed (for example rep count, distance on the ¼ mile etc, and even the exercise itself if you have any limitations.

• ¼ mile run*

• 50 Lunges (25/side)

• ¼ mile run*

• 50 Dips (on a bench or chair)

• ¼ mile run*

• 50 Rows (25/side) (Bicycle Crunches if you don’t have weights)

• ¼ mile run*

• 50 squats

• ¼ mile run*

• 50 Bicep Curls (Push-Ups if you don’t have weights)

• ¼ mile run*

• 25 V-up, tuck ups

• ¼ mile run*

• 50 Lateral Lunges (25/side)

• ¼ mile run*

Photo Credit: Canva - Pavel1964 from Getty Images Pro

Three Back Strengthening Exercises You Can Do Without Getting on The Floor

Hello, humans.

 My name is Saara Haapanen. I'm the owner of Performance is Haapanen, the creator of moveatworkchallenge.com, and I give you a happier and healthier body at work.

Today, I'm going to show you three exercises you can do without getting on the ground to help strengthen your back.

Strengthening Exercises for Back Pain

Back pain is one of the biggest complaints I get from all of my humans.

For these three exercises, you won't need anything. You can do them right now.

I actually encourage you to stand up and follow along with me. You can do so by watching the video, or reading below, this will take you less than five minutes and you'll feel better I promise.

What Are My Rules?

• Never go into or through pain

• And smile :-)

Standing Back Exercises

1.  Good Morning

The first one we're going to do is a good morning.

So, you're going to put your hands on your head. We're going to bend our knees just a little bit, so we have soft knees. We're only going to be hinging at the hips.

Our hands are going to go on your head. We're going to squeeze our shoulder blades together. Our belly button is pulled in. Our spine stays flat.

You're going to tip forward until you're almost parallel to the ground. Then you're going to come back up.

You're going to keep that soft bend in your knees and you're going to feel this all the way up and down your spine. We're going to do about 10 of these. Of course, you can always do more if that's what you want, if you feel like that's what your body needs.

Make sure you squeeze your shoulder blades together. We don't want a hunchback here. The flattest back you ever did see.

2. Shoulder Blade Squeeze

This next move, I want you to pretend there's something like a pencil or a marker right in between your shoulder blades and you're going to pinch it.

You're going to reach out in front of you and then we're going to pull back. We're going to pinch it three times and then reach out in front.  

While you are here, I want you to squeeze your cheeks together, (not the ones on your face). Pull your belly button in, and slightly tilt your pelvis forward.

Are you doing all that? You're getting bonus abs! You're welcome.

We'll do ten rounds of these and then we're going to do a little bonus at the end.

Keep squeezing those cheeks together. Keep pulling that belly button in, more like you're getting punched versus trying to put on skinny jeans.

On your final one, hold it back and do 20 little pulses. Squeeze those cheeks!

3.  IYT Back Strengthening Exercises

This next exercise is going to get all the way up and down your spine.

You're going to tip over, super flat back again. Think about pinching those shoulder blades, pull that belly button in, and tip over. Arms stay straight.

You're going to reach your arms up to the ceiling, staying narrow. I call this the letter I.

Bring your arms back down, thumbs stay facing up and then reach your arms up to ceiling, a little wider in the shape of the letter Y.

Bring them back down. Thumbs stay facing up, and reach your arms up and out to the side to form the letter T.

My neck is long. I'm looking straight down. I, Y, T.

We're going to do 10 of those. It's actually 30 when I say 10, because there's three moves.

If it helps, you can think about pinching that pencil in between your shoulder blades every time.

You should have a beautiful burning sensation along your spine, which is different than pain. You are going for endurance and that "work feeling".

Join the Move at Work Challenge

As always, I'm so proud of you for doing something for you today and taking care of your body, because it's the one and only place you have to live.

If you're interested in this or you think your company would love to have Move at Work, I encourage you to visit moveatworkchallenge.com.

I would love to see you here again soon.

💪 Saara