Move at Work Challenge: Airport Core & Legs
Move at Work Challenge: Standing Obliques Stretch
Workout: Double Trouble
Time: 45 - 60 minutes
Equipment Needed: Weights (recommended) and a Stopwatch
Warm Up: 5 - 10 minutes
Perform the following exercises for 60 seconds of work and 15 seconds of rest. Complete all exercises in round 1, rest for 2 - 3 minutes, and then complete all of the exercises in round 2.
Round 1:
60 seconds Dumbbell or Kettlebell Swings
15 seconds Rest
60 seconds Goblet Squats
15 seconds Rest
60 seconds Pullover Sit-Ups
15 seconds Rest
60 seconds Windmills - right side
15 seconds Rest
60 seconds Windmills - left side
15 seconds Rest
60 seconds Burpees with a High Pull at the Top
15 seconds Rest
60 seconds Squat with Overhead Presses
15 seconds Rest
60 seconds Alternating Step-Up Kickbacks
15 seconds Rest
60 seconds Bicep Curl into (over the head) Triceps Extension
15 seconds Rest
60 seconds Plank
Rest 2 - 3 minutes.
Round 2:
60 seconds Stiff-Legged Deadlifts
15 seconds Rest
60 seconds Quick / Pulse Squats
15 seconds Rest
60 seconds Coffin Sit-Ups
15 seconds Rest
60 seconds Oblique Crunches - right side
15 seconds Rest
60 seconds Oblique Crunches - left side
15 seconds Rest
60 seconds V-Jumps
15 seconds Rest
60 seconds Wall Sits
15 seconds Rest
60 seconds Hip Bridges
15 seconds Rest
60 seconds Bench Dips
15 seconds Rest
60 seconds Plank
Finisher:
¼ - ½ mile gentle run.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by studioroman
Move at Work Challenge: Torso Stretch at Your Desk
Recipe: Warm Maple-Pumpkin Smoothie
This warm smoothie has all the flavors of fall and the holidays. You can enjoy it year-round though.
Makes 1 smoothie.
Ingredients:
½ cup pumpkin puree
2 dates, chopped
1 tsp cinnamon
1 tbsp maple syrup
½ tsp vanilla or vanilla bean powder
1 cup light coconut milk
(optional: whipped coconut cream topping)
Directions:
In a high-speed blender, combine the pumpkin puree, dates, cinnamon, maple syrup and vanilla until well blended. You might have to scrape down the sides of the blender.
In a small saucepan, heat up the coconut milk. When it’s hot, transfer to the blender, cover, and blend with the pumpkin mixture until it’s smooth and creamy.
Pour into a big mug, top with coconut cream and a sprinkling of cinnamon and enjoy!
Recipe by: Saara Haapanen
Photo Credit: Canva by New Africa studio
Move at Work Challenge: Gentle Stretching & Breathing in My Garden
Move at Work Challenge: Stretching If You've Been In Front of a Computer All Day
Move at Work Challenge: Upper Body Moves from Wyoming
Workout: Partner Tabatas
Time: 45 - 60 minutes
Equipment Needed: A Partner (optional), Box / Bench, and Dumbbells
Warm Up: 5 - 10 minutes
How to Tabatas:
Find a partner for the following Tabata Exercises. One partner can do one exercise for 20 seconds while the other one performs the other exercise for 20 seconds. Rest 10 seconds and then switch exercises. After you have completed 4 minutes (8 sets), rest for 1-2 minutes and then move to the next set. This will take the entire workout. If you don’t have a partner, just alternate through the exercises.
Example:
The 2 Tabata Exercises are Box Jumps and Skull Crushers.
20 seconds Partner #1: Box Jumps and Partner #2: Skull Crushers
10 seconds Rest or Transition Time
20 seconds Partner #1: Skull Crushers and Partner #2: Box Jumps
10 seconds Rest or Transition Time
Repeat for 4 minutes total (8 sets - 4 of each exercise)
Rest 1 - 2 minutes before moving onto the next set.
Tabatas:
Set #1: Box Jumps and Skull Crushers
Set #2: Split Squats (right foot on the bench the whole set) and Jump Squats
Set #3: Step-Ups with Lateral Leg Raise (right foot on the bench the whole set) and Floor Jacks
Set #4: Bent-Over Rows and Burpees
Set #5: Split Squats (left food on the bench the whole set) and Jump Squats
Set #6: Step-Ups with Lateral Leg Raise (left foot on the bench the whole set) and Floor Jacks
Set #7: Knee Lifts with Overhead Press and Bench/Chair Dips
Set #8: Plank and Cross-Over Mountain Climbers
Finisher:
Together, complete the following for 2 minutes (4 sets).
20 seconds Butt Kicks
10 seconds Rest
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by FamingoImages from Getty Images