Workout: Cardio with Sprinkles of Strength!
Time: 30 minutes
Equipment Needed: Exercise Bike
Warm Up:
Start with 5 minutes of easy cycling at a low resistance to get your heart rate up and to warm up your muscles.
Interval 1:
Increase resistance and pedal at a moderate-high intensity for 30 seconds. Follow that with 30 seconds of easy cycling at a low resistance, repeating this pattern for a total of 5 minutes.
Isometric Movement 1:
Get off the bike and stand beside it. Place your hands on the handlebars and press down as hard as you can for 30 seconds. FOcus on engaging arms and shoulders.
Interval 2:
Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.
Isometric Movement 2:
Stand behind the bike (lower the seat if needed) and place your hands on the seat. Push down on the seat as hard as you can for 30 seconds, engaging your back and core muscles.
Interval 3:
Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.
Isometric Movement 3:
Sit on the bike and grip the handles tightly and straighten out your legs in front of you. Push down on the handles as hard as you can for 30 seconds, working your chest and arms.
Interval 4:
Repeat the same 30 seconds on, 30 seconds off pattern for 5 minutes.
Cool Down:
Finish with 5 minutes of easy cycling at a low resistance to bring your heart rate down and to cool down your muscles.
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by SimonSkafar from Getty Images Signature
Move at Work Challenge: Core Work from My Car
Workout: Big 4-0!
Time: 45 - 60 minutes
Equipment Needed: Dumbbells
Warm Up: 5 - 10 minutes
Exercises:
Start by running a ¼ mile. Then perform 40 reps of each exercise. Rest as needed.
¼ Mile Run
40 Walking Lunges with Bicep Curls (40 each leg)
40 Jump Squats
40 Full Sit-Ups with Feet FLAT to the Ground
40 Sumo Squats
40 Oblique Crunches on EACH Side
40 Floor Jacks
40 Push-Ups
40 Spiderman on EACH Side
40 Lumbar Jacks
40 Butt Kicks on EACH Leg
40 Wipers (all directions)
40 Floppy Burpees
40 Skull Crushers
40 Russian Twists on EACH Side
40 Star Jumps
Finisher:
Tabata style set with 20 seconds of work and 10 seconds of rest. Alternate between exercises (plank and mountain climbers) for 4 minutes total (8 sets).
20 seconds Plank
10 seconds Rest
20 seconds Cross-Over Mountain Climbers
10 seconds Rest
Repeat for 4 total rounds
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by BartekSzewczyk from Getty Images
Recipe: “Cheeseburger” Skillet
What?! A cheeseburger recipe that doesn’t contain cheese?
Yes, it’s true!
The nutritional yeast in this recipe has a surprisingly “cheesy” taste, making it a satisfying dairy-free option.
Try this with ground beef, chicken, turkey, or meat substitute.
Serves 4.
Ingredients:
1 - 2 Tbsp olive oil
2 potatoes, peeled and diced
2 tsp pink Himalayan salt, divided
2 tsp ground pepper
½ large onion, diced
1 cup (120 g) mushrooms, sliced
1 lb. (450 g) ground meat / meat substitute
1 Tbsp yellow mustard
1 Tbsp tomato paste
1 Tbsp nutritional yeast
1 Tbsp liquid aminos
1 tsp garlic powder
Toppings (choose your favorites):
Lettuce / Tomato / Avocado
Crumbled bacon
Pickles
Directions:
Heat a large skillet over med-high heat with about 1 Tbsp of olive oil. Add the potatoes with about 1 tsp each of salt and pepper. Saute for about 10 - 12 minutes until brown and barely fork-tender.
Using a slotted spoon, remove the potatoes to a plate and set aside. Lower the heat and add the onion to the skillet and cook for 3 - 4 minutes before adding the garlic and saute for 1 minute before adding the mushrooms.
Cook until the onions and mushrooms start to soften. Push the veggies off to the side and add the ground meat or meat substitute to the center of the skillet and stir to break it up. Add the mustard, tomato paste, nutritional yeast, liquid aminos, garlic powder, and the rest of the salt and pepper.
Cook the meat until it reaches your desired level of doneness and add the potatoes back to the skillet, and stir to combine the mixture.
When the potatoes are heated through, serve with suggested toppings.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by rudisill from Getty Images Signature
Move at Work Challenge: Fight the Computer Hunchback + Bonus Core Work
Move at Work Challenge: Quick Flow & Spine Mobility with a Chair
Move at Work Challenge: All You Need is a Chair for This Core Work
Move at Work Challenge: Improve Your Posture with These Moves from the Beach
Workout: On a Minute!
Time: 45 minutes
Equipment Needed: Dumbbells & a Stopwatch
Warm Up: 5 - 10 minutes
Set #1:
Perform 45 seconds of work and 15 seconds of rest for the following exercises. Complete all 5 stations, rest 1 - 2minutes, and then repeat for a total of 5 rounds.
Push Up to Tuck - perform push up and then follow with a tuck
Sumo Jump Squats with Weight in Front of Body - toes and knees out
Skull Crushers with Hips Up Off the Floor (high hips)
Mountain Climbers to Snow Angel Combo - perform 10 mountain climbers and then 5 snow angels
Squat with Alternating Overhead Dumbbell Swings
Rest 1 - 2 minutes. Repeat for 5 total rounds.
Set #2:
Perform 1 minute of each exercise with 5 seconds rest (to transition) to the next exercise.
1 minute Pulse / Quick Squats
5 seconds Rest
1 minute Side Plank Hold - right side
5 seconds Rest
1 minute Floppy Burpees
5 seconds Rest
1 minute Side Plank Hold - left side
5 seconds Rest
1 minute Butt Kicks
5 seconds Rest
1 minute V Sit-Ups
5 seconds Rest
1 minute Belt Kicks - hands on hips and alternate front leg kicks
5 seconds Rest
1 minute Reverse Crunches
5 seconds Rest
1 minute Lateral Tap Downs
5 seconds Rest
1 minute Russian Twist
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Ziga Plahutar from Getty Images Signature