Workout: Cone Crazy
Time: 45 minutes
Equipment Needed: A partner and a stopwatch.
Warm Up: 5 - 10 minutes
Dynamic Warm Up: Complete 30 seconds of each exercise for 2 rounds total.
Body Weight Squats
Jumping Jacks
Butt Kicks
Reverse Lunges
Full Sit-Ups
Workout:
Set up 5 cones in a big square. Complete 50 seconds per cone, 10 seconds rest in between cones. Complete 2 rounds total.
Cone 1 - Jumping Rope
Cone 2 - Wall Sits
Cone 3 - Cross-Over Mountain Climbers
Cone 4 - Floppy Burpees!!
Cone 5 - Basic Crunches
¼ mile Recovery Jog
Partner Challenge: Obstacle Course
Set 4 cones up in a line. Complete 2 rounds total.
Cone 1 - Walking Push-Ups
Cone 2 - Double Jumps
Cone 3 - Grapevine - Left
Cone 4 - Grapevine - Right
Sprint back and tag partners hand
Plank Contest:
Hold a plank for as long as you can. Record your time.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by roibu from Getty Images
Move at Work Challenge: The Grasshopper Stretch
Recipe: Trail Mix Granola
Is this trail mix or is this granola? Either way, it’s DELICIOUS.
Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.
Ingredients:
1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)
Directions:
Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.
In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.
In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.
Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.
Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.
Remove from the oven for a final time, and let cool. Mix in the berries and store in an airtight container.
Recipe by: Saara Haapanen
Photo Credit: Canva by bhofack2 from Getty Images Pro
Move at Work Challenge: Back and Lower Body with the Doggies
Move at Work Challenge: 5 Things You Are Grateful For
Move at Work Challenge: Legs Work Preview
Workout: Crazy 8’s
Time: 45 minutes
Equipment Needed: Stopwatch and a Bench/Chair
Warm Up: 5 - 10 minutes
Complete 8 Rounds:
Perform these 8 exercises for 8 reps EACH and for 8 total rounds!
8 - 3” Lunges (8 EACH side)
8 V-Sits
8 Burpees
8 Hindu Squats
8 Russian Twists (8 EACH side)
8 Triceps Push-Ups
8 Frog Jumps
8 Bench Dips
Tabata:
Tabata Style. Perform 20 seconds of work and 10 seconds of rest. Complete 8 rounds of each.
Tabata Set #1:
20 seconds Wind Sprints
10 seconds Rest
Rest 1 - 2 minutes.
Tabata Set #2:
20 seconds Plank
10 seconds Rest
Rest 1 - 2 minutes.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by RossHelen
Recipe: Paleo Pesto Sauce
Is it possible to make pesto without cheese? The answer is YES: The trick is to use nutritional yeast flakes, which lend a bit of “umami” flavor. You can find it in most grocery stores as well as natural food stores.
This recipe can be customized to your taste: try using cashews, pistachios or pine nuts. We chose walnuts because of their high omega 3 content.
This is great stirred into veggies or as a condiment over your favorite protein.
Ingredients:
1 cup raw walnuts, shelled (not roasted)
3 cups fresh basil leaves
2 cups baby spinach leaves
4 cloves garlic
Zest and juice from 1 large lemon
2/3 cup olive oil (you also could use a light nut oil like walnut or macadamia)
3/4 tsp sea salt
2 tbsp nutritional yeast
Directions:
Place all ingredients in a food processor or high speed blender and blend until well combined.
Store in an airtight glass jar in the refrigerator.
Recipe by: Saara Haapanen
Photo Credit: Canva from Lilechka75 from Getty Images