Workout: Killer Circuits and Ladders
Time: 45 - 60 minutes
Equipment Needed: Weights or a Heavy Item
Warm Up: 5 - 10 minutes
Bootcamp Circuit:
Repeat this circuit 2 - 3 times depending on your fitness level.
In the squat and press, make sure to bring your weight down to the rack position from the press BEFORE moving down into the squat.
30 seconds Squat (with weight in LEFT hand)
30 seconds Squat and Press (left)
30 second Presses ONLY (left)
30 seconds Rest
30 seconds Squat (with weight in RIGHT hand)
30 seconds Squat and Press (right)
30 seconds Presses ONLY (right)
60 - 90 seconds Rest
Rest as Needed
Ladder:
Complete a ladder from 10 → 1. Complete 10 reps of each exercise, then 9 reps of each, then 8, and so on until you reach 1 rep of each exercise.
Rows (left)
Rows (right)
Wipers
Supermans
½ mile Jog and Rest as Needed
Cash Out:
Perform the following exercises for 1 set.
30 Abductions on EACH Side
30 Donkey Kicks on EACH Side
30 Fire Hydrants on EACH Side
30 Hip Bridges
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by RossHelen
Move at Work Challenge: Gentle Neck & Shoulder Stretches
Recipe: Cauliflower Falafel
While this recipe says it can serve two, chances are you’ll eat the whole thing yourself. It would make a fun lunch with a side salad.
Serving Size: 1 - 2
Ingredients:
2 cups minced cauliflower
1 shallot, chopped
½ cup fresh parsley
¼ cup ground gluten-free oats or almond flour
1 medium egg
3 garlic cloves
4 tsp cumin
1 tsp turmeric
½ tsp chili powder
1 tsp sea salt
4 tbsp avocado or coconut oil
Directions:
Preheat your oven to 400 degrees and line a baking sheet with parchment paper.
Add cauliflower to the high-speed blender or food processor and pulse until minced. Remove and set aside.
If using oat flour, place oats in a high-speed blender or food processor and pulse until ground into flour.
If not using oat flour, place almond flour in the food processor/blender along with all other ingredients EXCEPT cauliflower and oil. Blend until well-mixed. Add the cauliflower and pulse until combined.
Form the falafel dough into balls measuring around 2 inches. Brush each with olive oil and place in the oven for 20 minutes. Remove from the oven and carefully turn the balls over and bake for another 20 minutes.
While they’re baking, make this simple dipping sauce: Combine ½ cup hummus, 2 tbsp lemon juice and 1 tsp of dried dill. Add salt to taste. Stir well and then refrigerate.
When the falafel are ready, serve with the dipping sauce.
Recipe by: Saara Haapanen
Photo Credit: Canva by Olga Mazyarkina from Getty Images
Move at Work Challenge: Seated Abs and Legs from Wyoming
Workout: 3 Round Rhonda
Time: 45 minutes
Equipment Needed: Weights / Bands
Warm Up and Stretch: 5 - 10 minutes
Challenge:
Complete 3 Rounds of the following challenge in your best time possible (with perfect form). Modify moves as necessary. Record your time and try to beat it in the future.
¼ mile Run (100m jog, 100m sprint, 100m jog, 100m sprint!)
30 Reverse Crunches
25 Floppy Burpees
20 Bicep Curls
15 Weighted Hip Bridges
10 Russian Twists
5 Deck Squats (or inchworms)
Walk ¼ mile with water for Recovery
Cash Out:
Perform the following exercises for 2 sets.
20 Side Plank with Hip Dip on EACH Side
20 Hip Bridges
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by vladimirsukhachev
Recipe: Maple - Mango - Banana Chai Smoothie Bowl
You will want to grab a spoon and enjoy every bite of this smoothie bowl! You can use leftover chai spice in your tea or coffee with a little coconut milk or cream.
Serving Size: 1
Smoothie Bowl Ingredients:
½ large frozen banana, sliced
½ cup frozen mango
1 tbsp maple syrup
1 tbsp chia seeds
1 tbsp nut butter (almond or your fav)
1 cup non-dairy milk (almond, cashew, coconut, pea, etc.)
½ tsp of the chai spice blend (recipe below)
(Optional: toppings of your choice – coconut flakes, pumpkin seeds, berries, etc.)
Smoothie Bowl Directions:
Mix all the ingredients in a high-speed blender and blend until combined. You might have to scrape the sides or use the plunger, as this will be thick.
Remove from blender into a bowl, add toppings and enjoy immediately!
Chai Spice Blend Ingredients:
Chai spice blend (this makes more than is needed in the recipe above!)
2 tsp ground cardamom
2 tsp ground allspice
4 tsp ground cinnamon
2 tsp ground cloves
6 tsp ground ginger
Chai Spice Blend Directions:
Place all ingredients in a small jar, cover, and shake vigorously to combine. Store remaining blend in an airtight container.
Recipe by: Saara Haapanen
Photo Credit: Canva by ninafirsova
Workout: Tabata Time!
Time: 45 minutes
Equipment Needed: Weights & Rope or Medicine Ball (optional)
Warm Up: 5 - 10 minutes (½ mile suggested)
Tabata:
Tabata exercises need to be completed 20 seconds on, 10 seconds off for 2 minutes (not 4 minutes).
Example for the 1st Tabata: 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds Rest, 20 seconds Overhead Walking Lunges, 10 seconds Rest, 20 seconds V-Jumps, 10 seconds rest, and keep repeating for a total of 2 minutes.
Recover 60-90 seconds between EACH Tabata and then REPEAT Tabatas 1-4 after a ¼ mile recovery jog.
Tabata #1:
Overhead Walking Lunges
V-Jumps
Tabata #2:
Battle Ropes (any variation) - if no ropes, then medicine ball slams, burpees, or any other cardio
Tabata #3:
Push Ups
Spiderman Plank
Tabata #4:
Jackknives
Hollow Hold
¼ mile recovery jog and repeat
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Ales-A from Getty Images Signature
Recipe: Homemade Buffalo Sauce
Warning: you’ll want to enjoy this buffalo sauce on pretty much everything from now on. The good news is with this homemade version you know exactly what you’re getting – and it’s all good stuff! Plus, you can adjust it to suit your taste buds.
Ingredients:
½ cup of your favorite hot sauce (Frank’s Original works great)
2 tbsp grass-fed butter
1 tbsp coconut aminos
1 tsp apple cider vinegar
½ tsp chili powder
½ tsp garlic powder
½ tsp onion powder
½ tsp black pepper
½ tsp cayenne pepper
1-2 tbsp honey
Directions:
Place all the ingredients in a saucepan over medium-low heat. Stir together and heat until warm, to mingle flavors.
Taste and adjust seasoning. This keeps in the refrigerator for 2-3 weeks.
Recipe by: Saara Haapanen
Photo Credit: Canva by bhofack2 from Getty Images
Workout: Agility and Upper Body Awesomeness!
Time: 45 - 60 minutes
Equipment Needed: Weights or Bands and Cones / Markers
Warm Up: 5 - 10 minutes
Circuit 1:
Repeat 3x.
30 seconds Rows (left)
30 seconds Rows (right)
30 seconds Pull-Overs
60 seconds Deck Squat (skill practice)
Rest 45 - 60 seconds
Rest as needed.
Agility Training:
Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover as needed. Complete 2 total sets.
Groucho (forward) to cone and jog back
Groucho (backward) to cone and jog back
Shuffle (face left) to cone and jog back
Shuffle (face right) to cone and jog back
Grapevine (face left) to cone and jog back
Grapevine (face right) to cone and jog back
Backwards jog down and jog back
Sprint down AND sprint back
Circuit 2:
Repeat 2x.
30 seconds Front Raise (right arm)
30 seconds Lateral Raise (right arm)
30 seconds Front Raise (left arm)
30 seconds Lateral Raise (left arm)
45 seconds Arm Circles Forwards into 45 seconds Arm Circles Backwards! Do NOT Drop Your Arms!!
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Vasko from Getty Images Signature