Move at Work Challenge: Back Stretching in the Mountains
Move at Work Challenge: 1 Minute Brain & Body Challenge
Workout: Multiples of Fives
Time: 45 - 60 minutes
Equipment Needed: Dumbbells
Warm Up: 5 - 10 minutes
Complete 2 Sets:
Perform the following exercises for the stated number of reps. Rest as needed. Once completed, rest 3 minutes and REPEAT!
35 Squat Pulse / Quick Squats
30 V-Jumps
25 Skull Crushers
20 Renegade Rows - 20 each side
15 Windmills - 15 each side
10 Arnold Presses - Standing on one leg
5 Pullover Sit-Ups
50 Crossover Mountain Climbers
50 Snow Angels
50 Jump Ropes
50 Jump Squats
Rest 3 minutes and REPEAT!
Complete 5 Sets:
Perform the following 2 exercises for 10 reps each for 5 total sets.
10 Jack Knife - left leg
10 Bicycle Crunches
10 Jack Knife - right leg
10 Bicycle Crunches
Repeat for 5 total sets.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Syda Productions
Move at Work Challenge: Hip Stretch If You Sit at Work
Recipe: Pumpkin Breakfast Cookies
Not too sweet but definitely delicious, this muffin-y breakfast cookies hit the spot!
Makes 10-12 large cookies
Ingredients:
1 cup gluten-free rolled oats (or oat flour)
⅓ cup canned pumpkin (not the pumpkin pie mix in a can)
½ cup your favorite nut butter
⅓ cup honey
1 tsp vanilla
1 tsp pumpkin pie spice
¼ tsp baking soda
½ cup dried cranberries (or other dried fruit)
½ cup pecans (or your choice of nuts/seeds)
Directions:
Pre-heat oven to 350 degrees and line a baking sheet with parchment paper.
In a blender or food processor, grind the rolled oats until they become like flour. Set aside.
In a mixing bowl, add the pumpkin, nut butter, honey and vanilla and blend until combined. Add the oat flour, pumpkin pie spice and baking soda and mix well. Stir in cranberries and pecans.
Place cookie-sized scoops of batter on the baking sheet and bake for 12-15 minutes. After removing from the oven, let cool a couple minutes on the baking sheet before putting on a cooling rack.
Recipe by: Saara Haapanen
Photo Credit: Canva by Demansia from Getty Images
Move at Work Challenge: Hips & Balance Moves Preview
Move at Work Challenge: Stronger Core with a Chair
Move at Work Challenge: Seated Core Moves + Stretching
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