Workout: Kick A** Cardio
Time: 45 - 60 minutes
Equipment Needed: Weights, Jump Rope, Med Ball / Battle Rope
Warm Up: 5 - 10 minutes
Challenge:
Complete the following challenge at one time in your best time possible (with perfect form). Make sure you record your time and see if you can beat it next time.
1 mile Run
50 Battle Rope Slams (OR Med Ball Slams)
40 Double Unders (attempt 40 Double Unders or perform 160 Singles)
30 Sumo-Deadlift High-Pulls
20 Full Sit-Ups
10 Burpees
Walk ¼ Mile with Water for Recovery.
Cash Out:
Perform the following exercises for 1 set.
10 Down Dog - into Cobra
10 Worlds Greatest Stretches on Each Side
30 Hip Bridges
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by fractalmonster
Move at Work Challenge: Gentle Stretching and Breathing in My Garden
Recipe: Shrimp and Zoodles in Spicy Vodka Sauce
If you love chances to use your spiralizer, you’ll want to try this recipe! And if you don’t want to use one, that’s just fine too … simply chop up the zucchini instead of making “noodles” out of it.
You don’t have to use vodka in this recipe – it’s still yummy without it.
Serving Size: 4
Ingredients:
3 tbsp avocado or olive oil, separated
1 lb peeled/deveined shrimp
4 medium zucchini, spiralized or chopped
¼ cup coconut cream
1 medium diced onion
3 garlic cloves, minced
1 14-ounce can crushed tomatoes (fire-roasted if you can find it)
¼ cup gluten-free vodka (optional!)
3-4 cups washed baby spinach.
⅓ cup chopped flat leaf parsley
(optional: ½ cup crumbled goat cheese)
Directions:
In a large skillet over medium heat, heat the oil. Add the shrimp and cook for 1-2 minutes on each side, until done. Remove from the pan and place on a covered plate to remain warm.
Add the onion to the pan and cook for 3-4 minutes, until they start to soften. Add the garlic and red pepper flakes and continue to cook for 1-2 more minutes. Pour in the tomatoes and vodka and lower the heat slightly and let cook until the sauce thickens, about 10 minutes. Pour in the coconut cream and continue to cook for 5 minutes. Taste and add salt/pepper as necessary.
In another skillet, heat 1 tbsp oil and cook the zucchini until it’s done. The zoodles should take 3 to 5 minutes while chopped zucchini will take a bit longer. Stir in the spinach and cook till it’s wilted.
Toss the cooked zucchini/spinach into the sauce along with the parsley, and add in the shrimp and optional goat cheese. Season to taste.
Recipe by: Saara Haapanen
Photo Credit: Canva by bhofack2 from Getty Images
Move at Work Challenge: Core Move You Can Do Seated
Move at Work Challenge: Arm Workout with a View
Workout: Upper Body Baby!
Time: 45 - 60 minutes
Equipment Needed: Box / Bench and a Weight or Other Heavy Item
Warm Up: 5 - 10 minutes
Set of Exercises #1:
Perform the following 5 exercises for rps for 5 minutes.
5 Box Jumps
5 Skull Cruhers
5 Spiderman Planks
5 Jump Lunges (EACH side)
5 V-Sits
Repeat for 2 sets.
Rest for 2 - 3 minutes.
Set of Exercises #2:
Perform the following exercises for 10 reps each for 3 sets before moving to the next group of exercises.
10 Chest Fly’s
10 Reverse Fly’s
10 Suicide Push-Ups
10 Power Jacks
Repeat for 3 total sets.
Rest 1 - 2 minutes.
10 Wood Chops (EACH side)
10 Bicep Curl Immediately Followed by a Triceps Extension (over your head)
10 Front Arm Raises
10 Snow Angels
Repeat for 3 total sets.
Rest 1 - 2 minutes.
10 Quadruped
10 Side Planks with Tap Down (EACH side)
10 Tuck Jumps
10 Step-Ups (EACH side)
Repeat for 3 total wets.
Rest 2 - 3 minutes.
Tabata Finisher:
Perform 20 seconds of work and 10 seconds of rest. Repeat 4 times.
20 seconds of Burpees
10 seconds of Rest
Repeat x4.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by PeopleImages from Getty Images Signature
Move at Work Challenge: Upper Body Moves from University of Wyoming
Recipe: Overnight Oats
Here’s a make-ahead breakfast that you’ll wake up looking forward to eating!
It’s a grain-free make-ahead cereal that’s refreshing and LOADED with lots of good-for-you things.
Serving Size: 1
Ingredients:
1 cup of your favorite non-dairy nut milk
½ cup of gluten-free rolled oats (optional)
2 tbsp chia seeds
¼ tsp vanilla bean powder (can sub out 1/2 tsp pure vanilla extract)
½ tsp cinnamon
2 tbsp unsweetened coconut flakes
Sea salt to taste
2 chopped dates
2 tbsp slivered almonds
½ sliced banana (frozen is great!)
Optional toppings: cacao nibs, berries, pumpkin seeds, fresh fruit
Directions:
Put all the ingredients in a mason jar, refrigerate overnight, and enjoy in the morning! You can add in more fruit or a drizzle of honey or maple syrup if you want more sweetness.
Recipe by: Saara Haapanen
Photo Credit: Canva by los_angela from Getty Images