Workout: Upper Body Tabata with a Twist!
Time: 45 - 60 minutes
Equipment Needed: A Stopwatch and a Dumbbell / Kettlebell / Medicine Ball
Warm Up: 5 - 10 minutes
Tabata Style:
Perform the following seats Tabata style BUT with 3 exercises for a total of 4 sets, 6 minutes. Rest 1 minute between each set or longer depending on your fitness level.
Set #1:
20 seconds Uneven Push-Ups - right hand has a dumbbell, kettlebell, or medicine ball under it
10 seconds Rest
20 seconds Uneven Push-Ups - left hand has dumbbell, kettlebell, or medicine ball under it
10 seconds Rest
20 seconds Snow Angels
10 seconds Rest
Repeat for 4 total sets. Rest 1 minute.
Set #2:
Bent-Over Rows - right arm
Bent-Over Rows - left arm
Tuck Jumps - ground ones
Set #3:
Squat with Overhead Press - right arm
Squat with Overhead Press - left arm
Jump Squats
Set #4:
Bicep Curls in a Squat
Bench Dips
Ski Jumps
Set #5:
Windmills - right side
Windmills - left side
Plank with Butt Kicks
Set #6:
Pullover Sit-Ups
Russian Twists
Floppy Burpees
Finisher:
Complete 1 minute of Mountain Climbers as a finisher.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by wilpunt from Getty Images Signature
Recipe: One-Pan Chicken Fajitas
Don’t you love recipes that require virtually no work and very little cleanup? This one comes together fast, and there’s just one pan!
Serve with a side of guac, some black beans and you’ve got a quick, healthy weeknight meal.
Makes 6 servings.
Ingredients:
1 tbsp chili powder
Sea salt and freshly ground black pepper
3 large yellow and red bell peppers, sliced and seeded
1 large yellow onion, sliced
2 tbsp avocado oil
1 1/2 pounds boneless, skinless chicken breast, cut into tender-sized slices
1 lime, juiced
(your choice of toppings: salsa, avocado, goat cheese, pepitas)
Directions:
Line a baking sheet with foil, and preheat the broiler to high
Mix the chili powder, 1 tsp salt and 1 tsp pepper in a small bowl.
In a larger bowl, toss the peppers and onions with 1 tbsp of oil and place on the baking sheet. Season with half of the chili powder mixture. Broil for about 10 minutes, until they are soft and starting to char.
Toss the chicken with the remaining spice mixture and 1 tbsp oil. Add to the baking sheet with the charred veggies, and broil for 5-8 minutes, until the chicken is cooked through and beginning to brown. Drizzle with the lime juice and add salt/pepper to taste.
Remove the oven and put on a serving platter, with your choice of toppings.
Recipe by: Saara Haapanen
Photo Credit: Canva by rudisill from Getty Images Signature
Move at Work Challenge: Quick Exercise to Get Your Body Moving
Move at Work Challenge: MMM with Upper Body Stretching
Workout: Climb Baby Climb!
Time: 45 - 60 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5 - 10 minutes
Round 1:
Perform 1 rep of each exercise below, then 2 reps of each exercise, 3 reps, all the way up to 8! Rest as needed.
Floppy Burpees
Russian Twists
Push-Ups
Reach Lunges - rep count is for both sides
Rest 2 - 3 minutes.
Round 2:
Perform the following exercises for 30 seconds each - resting 1- seconds between each exercise. After completing all the exercises for 30 seconds, rest 1 - 2 minutes. Then have them perform the same exercises for 45 seconds each, then 60 seconds each, and then 1:15 each/ Include 1 - 2 minutes rest between each set.
Spiderman Plank
Hindu Squats
Plank
Squat with Alternating Lateral Leg Raises and Overhead Presses
T-Push-Ups
Jump Lunges
Example:
30 seconds Spiderman Plank
10 seconds Rest
30 seconds Hindu Squats
10 seconds Rest
30 seconds Plank
10 seconds Rest
30 seconds Squat with Alternating Lateral Leg Raises and Overhead Presses
10 seconds Rest
30 seconds T-Push-Ups
10 seconds Rest
30 seconds Jump Lunges
Rest 1 - 2 minutes and repeat for 45 seconds each, then 60 seconds each, and finish with 1:15 each.
Finisher:
Complete 60 seconds of each of the following exercises.
60 seconds Lateral Tap Downs
60 seconds Butt Kicks
60 seconds Burpees
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Drazen_from Getty Images Signature
Move at Work Challenge: Legs & Abs with a Chair Poolside
Recipe: Easiest Ever Broiled Coconut Shrimp
A restaurant favorite … all the taste you want, but with the wholesome, healthy ingredients of a home-cooked meal.
Serves 4
Ingredients:
6-inch skewers
1 cup unsweetened shredded coconut
2 large eggs
1 lime, juiced and zested
1 pound large shrimp, peeled, deveined, with tails removed.
Kosher salt and freshly ground black pepper
Directions:
Preheat broiler. Place a wire rack on a baking sheet.
Whisk together the eggs in a shallow dish. In another shallow dish, combine coconut and lime.
Dip each shrimp into the eggs and then coat with the coconut/lime mixture.
Thread 3 shrimp onto each skewer (you might have to double up on one or two skewers, depending on shrimp count).
Place the skewers on the wire rack and broil for 2 minutes. Flip the skewers over and cook for another 1-2 minutes, until the shrimp are cooked through. Remove from the oven.
Enjoy with your favorite dipping sauce! Bonus recipe below. :)
Orange Dipping Sauce
Ingredients:
½ cup no-sugar, juice-sweetened orange marmalade
2 tsp mustard
1 tsp prepared horseradish
Dash of sea salt
Directions:
Combine all the ingredients in a small bowl.
Recipe by: Saara Haapanen
Photo Credit: Canva by LauriPatterson from Getty Images Signature