Workout: Dirty Dozens
Time: 45 - 60 minutes
Equipment Needed: Dumbbells
Warm Up: 5 - 10 minutes
Complete 5 Sets:
Perform the following 4 exercises for the stated number of reps and repeat for 5 total sets.
5 Deck Squats
10 Squats
5 Push-Ups
10 3” Lunges - 10 each leg
Repeat x5 total sets.
Rest 2 - 3 minutes.
Dirty Dozens:
Perform the dirty dozens. Perform the 2 exercises and complete 12 reps of each, then 11 reps of each, then 10 reps of each, and etc… all the way down to 1. There are 3 different seats. Rest 2 minutes between each set.
Set #1:
One-Legged Deadlifts on Each Leg
Jump Squats
Rest 2 minutes.
Set #2:
Frog Jumps
Spiderman Plank on Each Leg (12 left, 12 right, 11 left, 11 right, etc…)
Rest 2 minutes.
Set #3:
Tricep Kickbacks on Each Arm
One-Arm Bicep Curls on Each Arm
Rest 2 minutes
Cardio Finisher:
25 Floor Jacks
25 Power Jacks
25 Regular Jacks
25 Butt Kicks
Rest 2 minutes.
Ab Finisher:
Complete 2 - 3 sets of the following exercises.
20 Mountain Climbers
10 Reverse Crunches
20 Body Saw
10 Russian Twist
¼ Mile Easy Run.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by SerhiiBobyk
Move at Work Challenge: Breathing & Stretching at the Beach
Recipe: Zoodles with Sage and Prosciutto
You’ll love how roasting the zoodles brings out their natural sweetness in this recipe.
Serves 2 - 3
Ingredients:
6 cups spiralized veggies: zucchini, butternut squash, carrots … your choice!
2 tbsp avocado or olive oil
Sea salt and freshly ground black pepper
3 tbsp grass-fed butter, cut into cubes
2 ounces sliced prosciutto
5 sage leaves
½ cup crumbled goat cheese
Directions:
Preheat the oven to 400 degrees. Spiralize your veggies and place on a parchment-lined baking sheet. Toss with oil, salt and pepper. Roast in the oven until they are tender but not mushy, 10 to 15 minutes.
While they’re roasting, melt 1 tbsp of the butter in a large skillet over medium heat. Add the proscuitto and cook about 2 minutes each side, until they slightly curled. Remove from the heat and place on a paper-towel-lined plate.
Add 2 tbsp butter to the skillet and, when melted, saute the sage leaves about 4 minutes.
Remove the skillet from the heat, and crumble the cooled prosciutto. Add the zoodles to the skillet, tossing to combine everything, and stir in the goat cheese and crumbled prosciutto. Remove to a serving platter and enjoy!
Recipe by: Saara Haapanen
Photo Credit: Canva by AmalliaEka from Getty Images
Move at Work Challenge: Sitting Break Leg Stretch
Move at Work Challenge: Back & Lower Body With The Doggies
Move at Work Challenge: Get Your Blood Flowing
Workout: F-L-O-P-P-Y
Time: 45 minutes
Equipment Needed: None
Warm Up: 5 - 10 minutes
Set #1:
Perform the following 4 exercises for 8 reps each for 4 total sets.
8 Jumping Jacks
8 Wood Chops - 8 each side
8 Jack Knife - 8 each side
8 Quadruped - 8 each side
Repeat 4x.
Rest 2 - 3 minutes.
Set #2:
Perform the following 2 exercises for the stated number of reps. Rest as needed.
50 Floppy Burpees
25 Basic Squats
40 Floppy Burpees
20 Basic Squats
30 Floppy Burpees
15 Basic Squats
20 Floppy Burpees
10 Basic Squats
10 Floppy Burpees
5 Basic Squats
Rest 2 - 3 minutes.
Set #3:
Perform the following 4 exercises for 8 reps each. Complete 4 sets total.
8 Side Plank with Tap Down - 8 each side
8 Scissors - 8 each side
8 Reverse Crunches
8 Russian Twists
Repeat 4x.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by vadiar from Getty Images Pro
Move at Work Challenge: Tight Hips
Recipe: Homemade Pumpkin Pie Energy Bars
These are reminiscent of Lara bars, but you’ll want to store them in the refrigerator.
Ingredients:
½ cup each raw cashews and pumpkin seeds
1 cup pitted dates
¼ cup pumpkin puree
¼ cup shredded coconut
½ cup dried apricots
1-2 tbsp pumpkin pie spice
Directions:
Toss all ingredients in a high-speed blender or food processor and mix until combined. You might have to adjust the amount of dried fruit depending on how “wet” the pumpkin is.
Scrape the blended “batter” into a bowl and set aside while you line a baking sheet with parchment paper. Using a tablespoon or ice cream scoop, scoop out the batter, form into a bar shape and place on the cookie sheet.
Place the bars in the refrigerator for 1 hour to allow to firm up before eating. Store in an airtight container in the refrigerator.
Recipe by: Saara Haapanen
Photo Credit: Canva by towfiqu barbhuiya