Move at Work Challenge: Seated IT Band Stretch

Move at Work Challenge: Seated Upper Body Moves

Move at Work Challenge: Hips and Up

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:

1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.

2. Add cauliflower to the high-speed blender or food processor and pulse until minced. Remove and set aside.

3. If using oat flour, place oats in a high-speed blender or food processor and pulse until ground into flour.

4. 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.

5. 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.

6. 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.

7. 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:

1. 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.

2. 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:

1. 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