Move at Work Challenge: Shoulder Stretch You Can Do Anywhere

Move at Work Challenge: Strengthening the Space Between Our Shoulder Blades

Move at Work Challenge: Outdoors Seated Abs & Legs

Workout: Climbing Stations!

Time: 45 minutes

Equipment Needed: Dumbbells/Kettlebells, Medicine Ball, and a Jump Rope

Warm Up: 5 - 10 minutes

8 Stations:

Perform 10 reps at each station and then run ¼ mile. Then perform 20 reps at each station and run ¼ mile. Then 30 reps, and finish with the final ¼ mile run. 

1. Dumbbell Swings

2. Burpee with a Push-Up

3. Side Plank Tap-Downs - both sides

4. Medicine Ball Throws

5. Jump Ropes

6. Walking Lunges - each side

7. Sumo Squats with Dumbbells / Kettlebells 

8. Snow Angels

¼ mile Run

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Svitlana Hulko from Getty Images

Move at Work Challenge: Quick Break if You're Experiencing Anxiety

Recipe: Shrimp Fajita Bowls

This recipe always feels like a special treat! Once you get the veggies chopped, it cooks up quickly.

Experiment with your favorite toppings - and also with the protein of your choice. Try chicken or tofu for variety.

If you don’t want to serve rice or quinoa, try cauliflower rice. To make: pulse cauliflower florets in a food processor with 1 Tbsp. of water, until it is the consistency of rice, and then steam.

Serves 4.

Ingredients:

Fajitas

• ¾ tsp each: chili powder, garlic powder, cumin, paprika (or 1 Tbsp. of your favorite taco seasoning)

• 2 Tbsp olive oil, divided

• 4 medium bell peppers, cut into strips

• 1 onion, sliced

• 2 cups (200 grams) sliced mushrooms

• 1 pound (450 grams) shrimp, peeled and deveined

• 1 Tbsp lime juice

Shrimp Bowls

• Fresh lettuce

• Chopped tomatoes

• Avocado slices

• Lime slices

• Optional - cooked brown rice, black beans, or quinoa

Directions:

1. Combine spices in a small bowl and set aside.

2. In a large skillet over medium heat, heat 1 Tbsp olive oil. Saute the onion for 6 - 8 minutes, until translucent. Add the peppers and continue sauteing for another 5 minutes, until softened.

3. Sprinkle half of the spice blend over the vegetables in the skillet, stirring well to combine. Add the mushrooms and saute for another 3 - 4 minutes, until they start to soften.

4. Move the veggies to the outside of the skillet, making a “well” in the middle for the shrimp. Add the olive oil, shrimp, and the remaining spice blend and saute for about 5 minutes, flipping the shrimpo halfway through so they cook on both sides.

5. Remove from the heat.

6. Assemble your bowls with your favorite fixings: Make a “bed” of lettuce and optional rice or beans, top with fajita mix, and add tomatoes, avocado slices and additional lime, if desired.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva from Fudio from Getty Images

Move at Work Challenge: Back Strengthening & Stretching at the Beach

Move at Work Challenge: Lower Body Moves If You Sit at a Desk All Day

Workout: Sexy and I Know It!

Time: 60 minutes

Equipment Needed: Stopwatch and Dumbbells

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated times below. Rest 1 - 2 minutes between each set.

Set #1:

• 30 seconds One-Arm Chest Flys - left side

• 30 seconds One-Arm Chest Flys - right side

• 30 seconds Double Chest Flys

• 30 seconds Push-Ups

• 60 seconds Mountain Climbers

• Rest 1 - 2 minutes

Set #2:

• 30 seconds One-Arm Rows - left side

• 30 seconds One-Arm Rows - right side

• 30 seconds Bent-Over Rows

• 30 seconds Renegade Rows

• 60 seconds Spiderman Plank

• Rest 1 - 2 minutes

Set #3:

• 30 seconds One-Arm Overhead Tricep Extension - left side

• 30 seconds One-Arm Overhead Tricep Extension - right side

• 30 Double Overhead Tricep Extensions

• 30 seconds Bench Dips

• 60 seconds Floppy Burpees

• Rest 1 - 2 minutes

Set #4:

• 30 seconds Lateral Bicep Curls

• 30 seconds ½ Bicep Curl - lower half of curl

• 30 seconds ½ Bicep Curl - upper half of curl

• 30 seconds Regular Bicep Curl - full range of motion 

• 60 seconds Cross-Over Mountain Climbers

• Rest 1 - 2 minutes

Set #5:

• 30 seconds Windmills - left side

• 30 seconds Windmills - right side

• 30 seconds Sea Turtles

• 30 seconds Quadruped

• 60 seconds Lateral Tap Downs

• Rest 1 - 2 minutes

Set #6:

• 30 seconds Reverse Crunches

• 30 seconds Wipers

• 30 seconds Tuck Jumps

• 30 seconds Snow Angels

• 60 seconds Mountain Climbers

• Rest 1 - 2 minutes

Set #7:

• 30 seconds Oblique Crunch - left side

• 30 seconds Obliques Crunch - right side

• 30 seconds Jack Knives - left side

• 30 seconds Jack Knives - right sides

• 60 seconds Bicycles

• Rest 1 - 2 minutes

Set #8:

• 30 seconds Hand Plank

• 30 seconds Forearm Plank

• 30 seconds Body Saw

• 30 seconds Plank with Butt Kick

• 60 seconds Plank

• Rest 1 - 2 minutes

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Imageblend

Move at Work Challenge: Lower Body Movement with Balance - Chair Needed