Workout: Finishing Touches
Time: 45 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5-10 minutes
Challenge:
Perform 3 rounds of the following in your best time with proper technique.
¼ mile Run
30 Pull-Overs
25 Bicep Curls
20 Overhead Triceps Press
15 Hollow Rock
10 Full Sit-Ups
5 Inchworms
Rest as Needed
Complete 3 Sets:
Perform 3 sets of the following exercises.
30 sec Dive Bombers
30 sec Dips on a Bench (or lying triceps extension if no bench - 15 sec on each side)
30 sec Mountain Climbers
60 sec Rest
Rest as Needed
Finisher:
Perform 50 Calf Raises
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by pixelshot
Recipe: Energizing Protein-Power Salad
(makes 2-4 servings)
Ingredients:
2 Tbsp apple cider vinegar
2 tsp Dijon mustard
1 garlic clove, minced
¼ tsp each salt and pepper
¼ cup (60 ml) extra virgin olive oil
8 cups (140 grams) salad greens
1 14 oz. (400 g) can artichoke hearts, rinsed and halved or quartered
1 cup (170 g) rinsed no-salt-added chickpeas
2 celery stalks, chopped (I also peel cause I hate the strings)
1 carrot, sliced or grated
1 avocado, chopped
2 hard-boiled eggs, chopped
Directions:
In a large bowl, add the vinegar, mustard, garlic, salt, and pepper. Gradually add the oil, whisking until well combined.
Add the salad greens, chickpeas, celery, carrot, avocado, and eggs and toss to coat with dressing.
All that’s left to do is sit down and devour it. :-)
Photo Credit: Canva by zeleno from Getty Images Pro
Move at Work Challenge: Quick Breathing Exercise
Move at Work Challenge: Stretch You Can Do Anywhere
Workout: 30-20-10
Time: 45 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5-10 minutes
Set #1:
Perform 12 Burpee Push-Ups EVERY minute for 10 minutes. Rest for the rest of the minute.
Set #2:
Perform the following 4 exercises for 30 reps each, then 20 reps each, and finish with 10 reps each. Rest as needed.
One-Legged Deadlifts (each leg - weights recommended)
Skull Crushers
Hindu Squats
Side Plank with Dip
Rest 2-3 minutes
Set #3:
Plank Set. Perform all the variations of plank for 30 second holds. Once completed, rest 30 seconds and repeat.
30 sec Forearm Plank
30 sec Hand Planks
30 sec One-Arm Hand Plank (left hand)
30 sec One-Leg Hand Plank (left leg)
30 sec One-Arm Hand Plank (right hand)
30 sec One-Leg Hand Plank (right leg)
30 sec Halfway Hold Plank
30 sec Rest and Repeat for a second time
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by shironosov from Getty Images
Recipe: Bacon, Lettuce, and Tomato Wraps
Do you ever crave a BLT but want to switch it up? Here is a simple recipe you'll love - and you get to make your own mayonnaise.
Trust me, once you make homemade mayo, you will never want to go back to store-bought again! IT’s so easy, fresh, and delicious.
There are a ton of GREAT wrap alternatives on the market too - check out your grocery or natural foods store for wraps made out of coconut or almond flour.
Ingredients for the Wrap:
2 slices of Applegate or other uncured/pastured/nitrate-free bacon
2 tomato slices
Lettuce of your choice
1 Tbsp homemade mayo
Coconut or other gluten-free wrap
Ingredients for the Mayo:
1 extra-large egg
1 cup of oil: extra-light olive oil, avocado oil, or a blend of the two
3 tsp apple cider vinegar or fresh lemon juice
Pinch of salt (Himalayan sea salt is great)
Directions for the Mayo:
There are 2 options, depending on what equipment you have. Note - you can also include herbs, spices, garlic, etc… into your mayo.
High speed blender (like a Vitamix) - Place all the ingredients in the blender and blend ‘em up until the mayonnaise appears. All the oil should be fully incorporated into the mixture.
Immersion Mixer - Place all the ingredients in a glass jar or other narrow-mouthed container and immerse the mixer all the way to the bottom of the container. Begin mixture, and continue until all the oil is incorporated into the resulting mayonnaise.
Directions for the Wrap:
Assemble the wrap! Grab a Wrap, slater on the mayo, add the tomato, lettuce, and bacon, and voila!
Photo Credit: Canva by LauriPatterson from Getty Images Signature
Move at Work Challenge: Prevent the Smartphone Hunch
Move at Work Challenge: Wall Upper Back Stretch
Workout: What Goes Up, MUST Go Down!
Time: 60 minutes
Equipment Needed: Dumbbells, Chair/Bench, Step, and a Stopwatch
Warm Up: 5-10 minutes
Set #1:
Perform the following 2 exercises for 7 minutes total. Rest as needed. Twist - add a rep every time you finish a set. See how high you can get your number of reps.
Burpees
Box Jumps (bench or curb) - modify with Step-Ups (rep count is one EACH side)
Ex:
1 Burpee
1 Box Jump
2 Burpees
2 Box Jumps
3 Burpees
3 Box Jumps
Etc... for 7 minutes total
Rest 2-3 minutes
Set #2:
Perform the following exercises for 15 seconds each. Rest 60 seconds and repeat BUT the second round, each exercise is for 30 seconds. Rest 60 seconds and repeat each exercise for 45 seconds each in the third round. Rest 60 seconds and repeat each exercise for 6 seconds. Rest 2-3 minutes and then REPEAT but this time decrease the exercise time (45 seconds, 30 seconds, 15 seconds).
Bench Dips
Star Jumps
Rows
Squat with Calf Raise and Overhead Press
Frog Jumps
Set #3:
Perform the following exercises for 2-3 sets.
20 Quadruped (10 each side)
20 Snow Angels
20 Jack Knife (10 each side)
20 Bicycles
20 Body Saw
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by interstid from Getty Images Pro