Move at Work Challenge: Upper Body Movement + Mountain Views
Workout: Lower Body Burn!
Time: 60 - 75 minutes
Equipment Needed: Stopwatch and dumbbells or other weights
Warm Up: 5 - 10 minutes
Set #1:
Perform the following 4 exercises for 30 seconds of work. Rest 30 seconds and REPEAT!
30 seconds Prison Squats
30 seconds Butt Kicks
30 seconds Alternating Lateral Lunges
30 seconds Jumping Jacks
30 seconds Rest
REPEAT
2 - 3 minutes Rest
Set #2:
Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.
60 seconds Reverse Lunges
60 seconds Forward Lunges
60 seconds Lateral Lunges
60 seconds Quick / Pulse Lunges
60 seconds Rest
REPEAT on the opposite leg.
1 - 2 minutes Rest
Set #3:
Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.
60 seconds Basic Squat
60 seconds Sumo Squat
60 seconds Squat with an Overhead Press
60 seconds Squat with an Overhead Press and Calf Raises
30 seconds Rest
REPEAT
1 - 2 minutes Rest
Set #4:
Perform the following exercises for 60 seconds of work, rest 30 seconds and repeat the set. After each completed set, rest 1 - 2 minutes.
60 seconds Step-Ups
60 seconds Step-Ups with Glute Kickback
60 seconds Step-Ups with Knee Raise
60 Seconds Step-Ups with Knee Raise and Overhead Press
30 seconds Rest
REPEAT
1 - 2 minutes Rest
Set #5:
Perform the following exercises for 60 seconds of work on the right leg for the entire set, rest 60 seconds and repeat the entire set on the left leg.
60 seconds Hydrant - left side
60 seconds Donkey Kick - left side
60 Hydrant to a Donkey Kick Combo - left side
60 seconds Squat with Alternating Lateral Leg Lifts
30 seconds Rest
REPEAT on the right side.
Rest 1 - 2 minutes
Finisher:
Complete 5 reps of each of the following burpees. Rest as needed.
5 Burpees
5 Burpee Push-Ups
5 Burpees with High Pull
5 V-Jumps
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by serhiibobyk
Move at Work Challenge: Sculpt a Nice Booty & Work on Balance
Recipe: Potato, Bean & Spinach Hash
You’ll love this plant-based comfort food recipe.
Serves 4
Ingredients:
2 Tbsp olive oil
1 white onion, sliced
2 large potatoes, peeled and diced
Himalayan salt, to taste
1 can white beans, drained and rinsed
6 big handfuls of fresh spinach, chopped
½ cup (60 g) feta cheese, crumbled
Zest of 1 lemon
Ground black pepper to taste
Directions:
Heat the olive oil in a large skillet over medium-high heat.
Add the onion and saute until it starts to soften, 4 - 5 minutes.
Add the potatoes and 2 pinches of salt, tossing well to combine. Cover the skillet and cook for 8 - 10 minutes, stirring occasionally to make sure the potatoes brown on all sides.
Add the beans and cook for another 5 minutes, stirring occasionally.
Add the spinach and cook till wilted, about 3 - 5 minutes.
Take off the stove and stir in the cheese, lemon, and season with salt and pepper to taste.
Serve immediately.
To make it vegan: Instead of cheese, use ¼ cup (40 g) nutritional yeast and 1 tsp garlic powder (or use prepared vegan “cheese”).
Make it decadent: Serve with a poached / fried egg on top of each serving.
Toss in extras: add veggies you have on-hand to the combo - diced beets, carrots, celery would all be delicious.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Brett Holmes Photography from Getty Images
Move at Work Challenge: Upper Body Moves + Stretching in the Sand
Move at Work Challenge: Aspen Forest Upper Body Sneak Peek
Move at Work Challenge: Back Stretch with a Wall
Workout: Cardio & Core x2!
Time: 45 minutes
Equipment Needed: None
Warm Up: 5 - 10 minutes
Set #1:
Perform the following exercises at your own pace for 25 reps each. Rest 2 - 3 minutes and then REPEAT!
25 Inchworms
25 Frog Jumps
25 Elbows to Knees
25 Jump Squats
25 Body Saw
25 Floppy Burpees
25 Side Plank Tap Dows - right side
25 Floor Jacks
25 Side Plank Tap Downs - left side
25 Lateral Tap Downs - EACH side
2 - 3 minutes Rest and then REPEAT!
Finisher:
Tabata Styles 20 seconds of work with 10 seconds of rest. Complete one 4 minutes et, rest 1 - 2 minutes, and REPEAT!
20 second Plank
10 seconds Rest
20 second Overhead Presses with Knee Highs - weights optional here
10 seconds Rest
X 4 Sets
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by VORONA from voronaman