Workout: On a Decline!
Time: 45 minutes
Equipment Needed: Bench / Curb, Dumbbells, and a Stopwatch
Warm Up: 5 - 10 minutes
Decline:
Perform the following exercises for 20 reps each exercise. Rest 2 minutes, then perform 15 reps of each exercise. Rest 2 minutes, then perform 10 reps of each exercise. Rest 2 minutes, then perform 5 reps of each exercise.
Reverse Lunges into a Step-Up with Knee Lift and Overhead Press on Benches - each leg
Push-Ups
Bench Crunches
Bench / Curb Jumps
Sumo Squats with a High Pull
Coffins
Cross-Over Mountain Climbers - each leg
Bench Dips
Side Crunches - each side
Jumping Jacks
Rest 1 - 2 minutes each set. Then repeat for 15 reps of each, etc…
Finisher:
Plank Set. Complete 2 sets total.
60 seconds Plank
15 seconds Rest
45 seconds Plank
15 seconds Rest
30 seconds Plank
15 seconds Rest
Repeat.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by AleksandarGeorgiev from Getty Images Signature
Recipe: Luscious Homemade (Dairy-Free) Caesar Dressing
This easy Caesar dressing is great on salads you might find yourself using it as a sauce with other foods! It’s even good on sweet potatoes.
Don’t be scared of the anchovy paste – but if you decide not to use it, be sure to adjust the salt and pepper level.
Ingredients:
1 egg
1 tsp anchovy paste
1-2 garlic cloves, minced
¼ tsp each salt and pepper
1/2 Tbsp. apple cider vinegar
1 tbsp lemon juice
1 cup avocado oil or light-tasting olive oil
Directions:
If using an immersion blender, place all the ingredients except the oil in a jar and insert the blender. Blend until smooth, about 30 seconds. With the blender still on, slowly drizzle in the oil, moving the blender around so that all the oil is incorporated and the dressing emulsifies.
If using a blender, do the same as above, except slowly drizzle in the oil until it emulsifies into dressing.
The mixture should be thick and creamy when you’re done.
Place in an airtight jar and store in the refrigerator for 2 weeks.
Recipe by: Saara Haapanen
Photo Credit: Canva by wmaster890 from Getty Images
Move at Work Challenge: 4-7-8 Breathing
Move at Work Challenge: Stretching With a Chair
Move at Work Challenge: Seated Legs and Core
Move at Work Challenge: Stretch at Your Computer
Workout: Station Time!
Time: 45 minutes
Equipment Needed: Dumbbells, Medicine Ball, Box / Bench, & a Stopwatch
Warm Up: 5 - 10 minutes
Perform the 3 exercises listed for 7 reps at each station for 5 minutes. Rest 1 - 2 minutes between each station. Cones needed for station 1.
Station #1:
7 Ball Walls
7 Dumbbell Swings
Sprint 50 ft and back (set up cones if needed)
Station #2:
7 Hindu Squats
7 Suicide Push-Ups
7 Box Jumps
Station #3:
7 Reverse Lunges with Bicep Curls - left leg
7 Mountain Climbers - each leg
7 Reverse Lunges with Bicep Curls - right leg
Station #4:
7 Step-Ups with Kickbacks - left leg
7 Bench Dips
7 Step-Ups with Kickbacks - right leg
Station #5:
7 Rows - left arm
7 V-Jumps
7 Rows - right arm
Station #6:
7 Body Saw
7 Lateral Tap Downs
7 Tuck Jumps (standing)
Rest 2 - 3 minutes.
Finisher: Perform 30 seconds planks, 10 seconds rest, 30 seconds bicycle crunches, 10 seconds rest for 3 sets.
30 seconds Plank
10 seconds Rest
30 seconds Bicycle Crunches
10 seconds Rest
Repeat for 3 sets.
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by StefanDahl
Move at Work Challenge: Upper Body Movement
Recipe: Baked Banana Chips
These chips are a project – they take a long time to crisp in the oven, so make them when you know you’ll be home for several hours.
The trick to making good baked chips is to check them frequently. Because the chips aren’t uniform – not only in size, but in natural moisture/sugar content – they cook at different speeds. Also, not all ovens are perfectly calibrated to a baking temperature, so the time might vary.
Keeping an eye on them makes all the difference!
Ingredients:
4 large ripe bananas
4 tablespoons of orange or lemon juice
1 tbsp pumpkin pie spice (optional)
Small amount of sea salt (optional)
Directions:
Preheat the oven to 225 degrees and line two baking sheets with parchment paper.
Cut the peeled bananas into ¼-inch slices and dip into the orange/lemon juice before placing on the baking sheets. Sprinkle with optional spices/salt and put the chips in the oven.
After about 90 minutes, remove from the oven and gently peel the chips up from the parchment paper to flip them over. (Note: if they don’t easily flip and still feel really sticky, bake a little longer before you flip them all.)
Cook for another hour or so (they make take up to four hours total!) and start checking on them for doneness – you’ll know they are done when they turn light brown and are starting to become dry and crisp. Remove from the oven and let cool.
Store in an airtight container.
Recipe by: Saara Haapanen
Photo Credit: Canva by HandmadePictures from Getty Images