Move at Work Challenge: Give Your Hands Some Love!
Workout: The “S” Factor!
Time: 60 minutes
Equipment Needed: Stopwatch
Warm Up: 5 - 10 minutes
Everything is about using a “S” for the number of exercises, rep counts, and the exercise names! Have fun with it and rest as needed.
Perform the following seven exercises for 17 reps of EACH exercise, then 16 of EACH exercise, then 7 of EACH exercise, and then 6 of EACH exercise.
Set #1:
17 Sumo Squats
17 Spiderman Planks (EACH leg)
17 Suicide Push-Ups
17 Side Plank with Tap Down (EACH side)
17 Sea Turtles
17 Skull Crushers
17 Sit-Ups (full)
Then repeat 16 reps of each, 7 reps of each, then 6 reps of each.
Set #2:
Perform 60 seconds of each exercise below with 16 seconds rest between exercises. Complete 2 total sets.
60 seconds Snow Angel
16 seconds Rest
60 seconds Step-Ups with Knee Raise and Overhead Press - left leg
16 seconds Rest
60 seconds Step-Ups with Knee Raise and Overhead Press - right leg
16 seconds Rest
60 seconds Ski Jumps
16 seconds Rest
60 seconds Step-Ups Lateral Raises EACH leg
16 seconds Rest
60 seconds Squat Pulses / Quick Squats
16 seconds Rest
60 seconds Step-Ups EACH leg
16 seconds Rest
Repeat
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva from tonefotografia from Getty Images
Move at Work Challenge: Secretly Work Your Core Anywhere
Recipe: Healthy Homemade Tea & Coffee Creamer
If you love a little shot of creamer in your coffee or tea, this recipe will let you do that AND feel good about it! It’s a game-changer!
Ingredients:
2 cups of non-dairy milk (coconut, hemp, pea, almond, cashew – your choice!)
2 pitted dates
Splash of pure vanilla
½ tsp cinnamon
(to make a mocha creamer, add 1-2 tbsp of raw cacao powder)
Directions:
Combine all the ingredients in a blender or food processor until well combined and smooth. Taste and adjust flavorings.
Store in an airtight jar in the refrigerator for 2 weeks. Be sure to mix it well before each use!
Recipe by: Saara Haapanen
Photo Credit: Canva Scukrov
Move at Work Challenge: Core in the Car
Move at Work Challenge: Outside Upper Body Stretching
Workout: Double Ladder
Time: 45 - 60 minutes
Equipment Needed: Weight & Box/Curb & a Jump Rope (optional)
Warm Up: 5 - 10 minutes
Perform the 2 stated exercises in each set from 10 reps down to 1 rep. Perform the 1st exercise for 10 reps and then follow with the 2nd exercise for 10 reps, then 1st exercise for 9 reps and then 2nd exercise for 9 reps and continue all the way down to 1 rep each.
After you complete EACH set of exercises, perform 25 Jump Ropes before moving onto the next set.
Rest as needed.
Set #1:
Dumbbell Swings
Coffin
25 Jump Ropes
Example:
10 Dumbbell Swings
10 Coffin
9 Dumbbell Swings
9 Coffin
etc…
After you complete all the way down to 1 rep each, perform 25 jump ropes.
Set #2:
Step-Up with Glute Kickback
Box/Curb Jumps
25 Jump Ropes
Set #3:
Sumo Squat with Alternating Leg Lifts
Burpees with a Push-Up
25 Jump Ropes
Set #4:
Bicep Curl into Overhead Triceps Extension
Floor Jacks
25 Jump Ropes
Set #5:
Spiderman
Jack Knife (both legs count as 1)
25 Jump Ropes
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Nastasic from Getty Images Signature
Recipe: Baked Rosemary Lemon Chicken Breasts
A classic recipe gets a new twist with some superfood goji berries!
Serves 4
Ingredients:
2 tbsp avocado oil
4 chicken breasts
2 cups cubed sweet potatoes
1 red onion, sliced thin
Juice of 1 large lemon
2 tbsp rosemary
1 tsp each marjoram and thyme
6 minced garlic cloves
½ cup goji berries
1 large lemon, sliced
Salt and pepper to taste
Directions:
Preheat the oven to 400 degrees.
In a small bowl, mix the lemon, rosemary, thyme, marjoram and minced garlic.
Heat the oil in a large cast-iron skillet over medium-high heat. Season the chicken breasts with salt and pepper and then place in skillet, along with the sweet potato cubes and onion slices. Cook until the chicken breast is brown, about 5 minutes.
Flip chicken over, stir in the goji berries and pour the lemon mixture over the skillet contents. Top with the lemon slices and bake for 30 minutes, or until the chicken is cooked through. Serve and enjoy!
Recipe by: Saara Haapanen
Photo Credit: Canva by virginijavaidakaviciene
Workout: Head to Toe in 60!
Time: 60 minutes
Equipment Needed: Weights (8 lbs minimum)
Warm Up: 5 - 10 minutes
Perform 60 seconds of EACH exercise below. Rest after every 5 exercises for 60 seconds.
Set #1:
60 seconds One-Legged Deadlifts - left leg
60 seconds Jump Squats
60 seconds One-Legged Deadlifts - right leg
60 seconds Frog Jumps
60 seconds Stiff Legged Deadlifts
60 seconds Rest
Set #2:
60 seconds Reverse Lunge to Front Lunge and Punch with Weight - Left Leg
60 seconds Jump Lunges
60 seconds Reverse Lunge to Back Lunge and Punch with Weight - Right Leg
60 seconds Jump Ropes
60 seconds Alternating Reverse Lunges with Bicep Curls
60 seconds Rest
Set #3:
60 seconds Push-Ups
60 seconds Knee Highs with Overhead Alternating Arms Presses
60 seconds Bent-Over Rows
60 seconds Suicide Tap Downs
60 seconds Chest Fly’s
60 seconds Rest
Set #4:
60 seconds Suicide Push-Ups
60 seconds Floor Jacks
60 seconds Arnold Press (one legged - 30 seconds each leg)
60 seconds Jumping Jacks
60 seconds Lateral Raises
60 seconds Rest
Set #5:
60 seconds Curtsy Lunge to Side Lateral Lunge - right leg
60 seconds Seal Jumps - feet the same as regular jack and the arms go in and out at shoulder level
60 seconds Curtsy Lunge to Side Lateral Lunge - left leg
60 seconds Jog in place with forward punches
60 seconds Alternating Lateral Side Lunges
60 seconds Rest
Set #6:
60 seconds Kickbacks - hands end facing the ceiling
60 seconds Alternating Front Tap Downs
60 seconds Double Up on Weights and Perform One Arm Bicep Curls Left Arm
60 seconds Power Jacks
60 seconds Double Up on Weights and Perform One Arm Bicep Curls Right Arm
60 seconds Rest
Set #7:
60 seconds Plank
60 seconds Mountain Climbers
60 seconds Side Plank - left side
60 seconds Crossover Mountain Climbers
60 seconds Side Plank - right side
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Maridav