Move at Work Challenge: Gratefulness Challenge

Move at Work Challenge: Balance Challenge at Work

Move at Work Challenge: Leg Work with a Chair

Workout: Tabata Hell

Time: 45 - 60 minutes

Equipment Needed: Box / Bench, Dumbbells, and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the 8 different Tabata’s. Rest 1 - 2 minutes between each Tabata.

Tabata #1:

• 20 seconds Lunge with Leg on Bench - left leg

• 10 seconds Rest

• 20 seconds Lunge with Leg on Bench - right leg

• 10 seconds Rest

Repeat 8x.

Rest 1 - 2 minutes.

Tabata #2:

• Box Jumps (modify with step-ups if needed)

• Tricep Push-Ups

Tabata #3:

• Bent-Over Rows

• Bench Sits / Bench Taps

Tabata #4:

• Jump Lunges

• Flutter Kicks

Tabata #5:

• Planks - Straight Arm (on hands)

• Tuck Jumps (ground)

Tabata #6:

• Elbows to Knees

• Cross-Over Mountain Climbers

Tabata #7:

• Quick Lunges (shorties) - left side

• Quick Lunges (shorties) - right side

Tabata #8:

• Butt Kicks

• Floor Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Syda Productions

Recipe: Easy Tuna Croquettes

Here’s a quick weeknight throw-together recipe that screams comfort food!

Ingredients:

• 7-ounce pouch tuna, drained and shredded

• ½ yellow onion, minced

• 2 tsp organic mustard

• 1 large egg, beaten

• 1 tsp lemon juice

• ½ tsp sea salt

• Freshly ground black pepper

• ¾ cup almond flour (or meal), divided

• 1 tsp dill

• 2-3 tbsp avocado oil

Directions:

1. In a medium mixing bowl, add tuna, onion, mustard, eggs, lemon juice, salt, and lace the tuna, onions, mustard, eggs, lemon juice, salt, pepper and ¼ cup of almond flour. Stir to combine.

2. Divide into 8 patties and place on a lined plate. Refrigerate for 10 minutes.

3. Combine the rest of the almond meal with dill, and place the mixture on another plate. Take each patty and coat it with the mixture, returning to its original plate.

4. Heat enough oil to cook the patties in a large skillet over medium-high heat. Cook the patties for 2-3 minutes on each side, until golden brown. Remove from the skillet and let drain on a paper-towel-lined baking sheet.

5. Serve warm with your favorite sauce.

Recipe by: Saara Haapanen

Photo Credit: Canva by NoirChocolate from Getty Images Pro 

Move at Work Challenge: Typing Wrist Stretch

Move at Work Challenge: Strengthening Our Back & Shoulders

Move at Work Challenge: Stretch It Out!

Workout: Go the Distance!

Time: 45 minutes

Equipment Needed: Box / Bench and Dumbbells

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated number of reps. Rest as needed.

Set #1:

• 50 Box Jumps

• 50 Skull Crushers

• 50 Burpees

• 25 Walking Lunges with Bicep Curls (25 each leg)

• ¼ mile Run

Set #2:

• 50 Dumbbell Swings

• 50 Step-Ups (25 each leg)

• 50 Smurf Jacks

• 25 Push-Ups with a Tuck

• ¼ mile Run

Set #3:

• 50 Rows (25 each side)

• 50 Russian Twists (25 each side)

• 50 Cross-Over Mountain Climbers (25 each side)

• 25 Floor Jacks

• ¼ mile Run

Finisher:

Complete 25 Inchworms and 25 Full Sit-Ups

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Juan-Algar from Getty Images

Move at Work Challenge: Short Stretching Break