Move at Work Challenge: Take Care of Your Feet
Move at Work Challenge: Quick Breathing Exercise
Workout: On the Minute Baby!
Time: 45 - 60 minutes
Equipment Needed: Stopwatch and a Chair or Weight
Warm Up: 5 - 10 minutes
Set #1:
Perform the following 3 exercises for the stated amount of reps below. The twist is, you only have a minute to complete the 5, 10, 15 reps. At the top of the minute, you need to start again. Complete 12 minutes total. Depending on your fitness level, you may want to allot slightly longer than a minute but make sure you keep it challenging.
5 Pullover Sit-Ups
10 Spiderman Planks
15 Jump Squats
Rest 2 - 3 minutes.
Set #2:
Perform windsprints. 30 second of work and 15 seconds of rest for a total of 6 sets (windsprints).
30 seconds Windsprints
10 seconds Rest
Repeat 6x
Rest 2 - 3 minutes.
Set #3:
Perform the following 3 exercises for the stated amount of reps below. The twist is, you only have a minute to complete the 5, 10, 15 reps. At the top of the minute, you need to start again. Complete 12 minutes total. Depending on your fitness level, you may need to allot longer than a minute but make sure it is still challenging.
5 Burpees
10 Bench Dips or Skull Crushers
15 Frog Jumps
Rest 2 - 3 minutes.
Set #4:
Perform butt kicks. 30 second of work and 15 seconds of rest for a total of 6 sets (windsprints).
30 seconds Butt Kicks
10 seconds Rest
Repeat 6x
Rest 2 - 3 minutes.
Set #5:
Ab Finisher. Complete 2 - 3 sets of the following ab exercises, 10 reps each.
10 Opposite Hand / Opposite Leg
10 Bench Crunches
10 Coffin
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by MichaelDeLeon from Getty Images Signature
Move at Work Challenge: Give Your Fingers Some Love
Recipe: Palm Springs-ish Date Shake Smoothie
Have you ever heard of a Palm Springs date shake? The shake apparently were invented in that California resort city – and they’re delicious. The only downside is they are made with ice cream.
This recipe takes the best of the date shake and turns it into a treat you can enjoy any time without feeling weighed down.
Makes 1 serving
Ingredients:
3 Medjool dates, pitted, chopped and soaked in 1/4 cup of hot water for 10-15 minutes
¼ cup toasted walnuts
½ banana, sliced and frozen
¼ tsp vanilla bean powder or ½ tsp vanilla extract
Pinch of sea salt
Pinch of cinnamon
⅓ to ½ cup cashew milk (or other nut milk)
(optional: ½ cup of ice)
Directions:
Place all the ingredients (including the date soaking liquid) in a high-speed blender and blend until combined. Adjust the amount of cashew milk to achieve a shake-like consistency.
Pour into a glass and enjoy!
Recipe by: Saara Haapanen
Photo Credit: Canva by etorres69 from Getty Images
Move at Work Challenge: Pride Shoulders
Move at Work Challenge: Chair and Table Moves
Move at Work Challenge: Prevent the Computer Hunchback at Your Desk
Workout: Rocky Road Challenge
Time: 45 minutes
Equipment Needed: Weights / Bands
Warm Up and Stretch: 5 - 10 minutes
Challenge:
Complete 2 Rounds of the following challenge in your best time possible (with perfect form). Modify as necessary. Make sure to record your time for future challenges.
30 Dips
25 Box Jumps (or double unders)
30 Sit-Ups
25m Bear Crawl
200m Sprint
25 Spiderman Plank (25 of each side)
30 Bicep Curls
25 Side Plank with a Dip (25 on each side)
30 Regular Burpees
200m Sprint
Walk ¼ mile with water for recovery.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Javier Sanchez Mingorance