Workout: Legs Baby!
Time: 60 minutes
Equipment Needed: None
Warm Up: 5 - 10 minutes
Exercise Set #1:
Perform the following 5 exercises for 30 seconds each and follow each with 30 seconds of rest. Repeat for 2 total sets.
30 seconds Floor Jacks
30 seconds Butt Kicks
30 seconds Squat Pulse/Quick Squats
30 seconds Mountain Climbers
30 seconds Jump Lunges (stay low)
30 seconds Rest
Repeat for 2 sets.
Rest for 2 - 3 minutes.
Exercise Set #2:
Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.
10 One-Legged Deadlifts (EACH side)
10 Hip Bridges (one-legged - EACH side)
10 Squats with Alternating Lateral Side Kicks (EACH side)
10 Jump Squats
Repeat for 3 sets.
Rest for 1 - 2 minutes.
10 3” Lunges (EACH side)
10 Hip Bridges (one-legged - EACH side)
10 Step-Ups with Glute Kickbacks (EACH side)
10 Frog Jumps
Repeat for 3 sets.
Rest for 1 - 2 minutes.
10 Reverse Lunges to Step-Up with Knee Lift and Overhead Press
10 Basic Squat
10 Hydrants (EACH side)
10 Lateral Lunges (EACH side)
Repeat for 3 sets.
Rest for 1 - 2 minutes.
Finisher:
Perform windsprints and back pedal. Set up 2 cones about 100 feet apart. Have them run from the first cone to the second cone. Then back pedal (run backwards) the way back. Repeat for 4 minutes.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Ziga Plahutar from Getty Images Signature
Move at Work Challenge: Breathing by the Ocean
Recipe: Avocado with Crab Meat
Whether you make this as a snack, lunch or appetizer … this tastes like special-occasion food.
Servings: 4
Ingredients:
1 ripe Hass avocado
3 tbsp lemon juice
¼ tsp sea salt, plus more for seasoning
1 tsp Dijon mustard
½ tsp paprika
Pinch red pepper flakes
6 oz. lump crab meat
4 large lettuce leaves
Directions:
Peel and pit the avocado. Cut into small chunks. Place the chunks in a small bowl and toss them with about half the lemon juice. Salt to taste. Divide into four portions and set aside.
Whisk the remaining lemon juice, mustard, paprika, pepper flakes and ¼ tsp salt in a small bowl. Add the crabmeat and mix well. Divide into four portions and set aside.
Place a large lettuce leaf on each of four plates. Place a serving of crab meat on each lettuce leaf, and then top with the avocado mixture.
Serve and enjoy!
Recipe by: Saara Haapanen
Photo Credit: Canva by PeteerS from Getty Images
Move at Work Challenge: Mobility in Your Midsection
Move at Work Challenge: Cardio & Quick Stretching
Move at Work Challenge: Matching Onesies
Workout: Repeat and Beat!
Time: 45 - 60 minutes
Equipment Needed: A Bench / Chair and a Stopwatch
Warm Up: 5 - 10 minutes
Exercise Set #1:
Perform the following 1 minute timed sets. Perform 1 set and then REPEAT! Count your reps PER exercise and try to beat each exercise rep total the second set. Write it down for future reference.
60 seconds Push-Ups
60 seconds Rest
60 seconds Burpees
60 seconds Rest
60 seconds Jump Squats
60 seconds Rest
60 seconds Full Sit-Ups
60 seconds Rest
60 seconds Tuck Jumps
2 minutes Rest and REPEAT and Beat!
Exercise Set #2:
Perform the following exercises for 10 reps each, then 15 reps each, then 20 reps each, and finish with 25 reps each. Complete all 10 reps of each exercise before moving on. Rest as needed.
Lunge with Leg on Bench (reps are EACH side) with Bicep Curl
Hindu Squats
Russian Twist (reps are EACH side)
Plank with Kickbacks (reps are EACH side)
V-Jumps
Example:
10 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl
10 Hindu Squats
10 Russian Twist (reps are EACH side)
10 Plank with Kickbacks (reps are EACH side)
10 V-Jumps
15 Lunge with Leg on Bench (reps are EACH side) with Bicep Curl
15 Hindu Squats
Etc… 10, 15, 20, and 25 reps of each.
Rest 2 - 3 minutes.
Finisher:
Perform ONE MINUTE of Jumping Jacks!
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by AzmanL from Getty Images Signature
Move at Work Challenge: Lower Body Moves & Balance
Recipe: Spicy Homemade Ketchup
Do you ever notice how we focus a lot on the quality of the proteins and veggies we eat – and ignore how what we put ON them to make them tastier?
And have you ever thought about how we can make our sauces and condiments so much more flavorful – and maybe even healthier?
Homemade ketchup is definitely worth the time and effort! It’s so easy to make and you can adjust the seasonings (and sugar!) to suit your taste.
Ingredients:
½ tbsp olive oil
¼ small onion, diced
1 garlic clove, minced
2 tbsp apple cider vinegar
2 tbsp red wine vinegar
2 tbsp of local raw honey or organic maple syrup
½ tsp salt
14 oz can tomato puree
6 oz of tomato paste
½ tsp chili powder
¼ tsp each: powdered ginger, allspice and cinnamon
Try spicing this up with some hot sauce.
Directions:
Using a medium saucepan over medium heat, saute onion in the oil for 4-5 minutes, until soft and translucent. Add the garlic and cook for another 1-2 minutes. Pour in the vinegars, your choice of sweetener, and salt. Bring to a boil.
Add both the tomato puree and the paste and return to a boil. Stir in the spices. Turn down the heat slightly and cook until the sauce thickens and reduces, about 15 to 20 minutes. Taste and adjust the seasonings.
Let cool a bit, and if you have an immersion blender, blend the sauce until it’s smooth. Otherwise, put it in a blender and blend until it’s smooth.
Pour the ketchup into a mason jar or other airtight container and store in the refrigerator. This will keep for 2-3 weeks.
Recipe by: Saara Haapanen
Photo Credit: Canva by YelenaYemchuk from Getty Images