Workout: Chest, Tri’s, and Abs!

Time: 45 - 60 minutes

Equipment Needed: Dumbbells and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following 3 exercises for 60 seconds each, resting 15 seconds between each exercise. Rest 1 - 2 minutes and then proceed to perform each exercise for 45 seconds each with 15 seconds rest. Rest 1 - 2 minutes again and repeat all exercises for 30 seconds each.

When you’ve completed the ENTIRE first set, rest 2 minutes and then move to the next set of 3 exercises.

Set #1:

• Push-Ups

• Chest Press

• Burpee Push-Ups

Example: 

• 60 seconds Push-Ups

• 15 seconds Rest

• 60 seconds Chest Press

• 15 seconds Rest

• 60 seconds Burpee Push-Ups

• Rest 1 - 2 minutes

• 45 seconds Push-Ups

• 15 seconds Rest 

• 45 seconds Chest Press

• 15 seconds Rest

• 45 seconds Burpee Push-Ups

• Rest 1 - 2 minutes

• 30 seconds Push-Ups

• 15 seconds Rest

• 30 seconds Chest Press

• 15 seconds Rest

• 30 seconds Burpee Push-Ups

Rest 2 minutes.

Set #2:

• Skull Crushers

• Tricep Kickbacks

• Floppy Burpees

Rest 2 minutes.

Finisher:

Perform the following exercises for the number of reps stated. Rest as needed.

• 10 Deck Squats (modification - pullover sit-ups)

• 10 Power Jacks

• 20 Jack Knife (EACH leg)

• 20 Power Jacks

• 30 Wipers (ALL directions - center / right / left)

• 30 Power Jacks

• 40 Bicycles (EACH leg)

• 40 Power Jacks

• 50 Toe Touches

• 50 Power Jacks

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by South_agency from Getty Images Signature

Move at Work Challenge: Seated Moves You Can Try Right Now

Recipe: Slow Cooker Chicken Curry

This recipe does not fall into the “quick” category but it definitely is easy and you’ll love the aroma as your slow cooker does its magic.

Serves 4.

Ingredients:

• ½ cup (120 ml) coconut milk

• ½ cup (120 ml) low-sodium chicken stock

• 14.5 oz (400 g) can chopped fire-roasted tomatoes

• 4 Tbsp mild curry paste

• 2 Tbsp chopped fresh ginger

• 2 large sweet potatoes, peeled and diced

• 1 yellow onion, chopped

• 2 red bell peppers, chopped

• 1 lb (450 g) skinless chicken thighs

• 1 14 oz (400 g) can chickpeas

• Optional: 1 cup (200 g) cooked brown rice

Directions:

1. Pour coconut milk, stock, tomatoes, and curry paste into a slow cooker and mix together well.

2. Add the ginger, sweet potatoes, onions, peppers, and chicken thighs. Make sure the chicken is fully submerged.

3. Set the slow cooker on low and cook for 2 - 3 hours and then add the chickpeas.

4. Cook for another 2 - 3 hours, until the chicken and potatoes are tender.

5. Serve as-is or over cooked rice.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by SGAFotoStudio from Getty Images

Move at Work Challenge: Easy Stretches for Your Hands & Wrists

Move at Work Challenge: Quick Cardio + Some Lower Body Moves

Move at Work Challenge: Combat Forward Posture From a Computer

Workout: Cardio & More!

Time: 45 - 60 minutes

Equipment Needed: Medicine Balls, Sand Bags / Dumbbells, and a Jumping Rope

Warm Up: 5 - 10 minutes

Stations: 

Perform the following exercises for 30 seconds with 10 seconds rest between. After completing one set all the way through, immediately go into a 60 second plank. Rest 1 minutes and then repeat for 5 total sets.

1. Jump on to a Box or Curb and Turn 180 Degrees and Jump Down - Repeat

2. Jump Rope

3. Overhead Medicine Ball Slams

4. Sand Bags / Dumbbells Squats with Overhead Lift

5. V-Jumps

Immediately go into a 60 second plank at the end of the set. Rest 1 minutes and then REPEAT for a total of 5 sets.

Rest 2 - 3 minutes

Finisher:

2 Tabata style sets. Complete 20 seconds of work followed by 10 seconds of rest for 8 sets equal to 4 minutes. Rest 1 minute between each Tabata.

• Tabata #1: Spiderman left leg and Spiderman right leg - alternating between the two

• Tabata #2: Jack Knife Crunches left leg straight and Jack Knife Crunches right leg - alternating between the two

Example: 

• 20 seconds Spiderman - left leg

• 10 seconds Rest

• 20 seconds Spiderman - right leg

• 10 seconds Rest

Repeat x4

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by anilakkus from Getty Images Signature 

Move at Work Challenge: Upper Body Stretching for Computer Workers

Recipe: Chicken Stew

Chicken stew is the ultimate comfort food. Make a double batch of this and enjoy the leftovers - it tastes better the second day!

You can make this a vegan dish by substituting the chicken with 1 can of white beans and 1 cup (140 g) of uncooked quinoa. Just be sure to watch the liquid - add more broth if it becomes too dry.

Serves 4.

Ingredients:

• 2 Tbsp olive oil

• 2 stalks celery, chopped

• 1 carrot, peeled, chopped

• 1 small onion, chopped

• Salt and freshly ground black pepper

• 14.5 oz. (400 g) can chopped tomatoes

• 2 medium sweet potatoes, diced

• 2 cups (475 ml) chicken broth

• 1 Tbsp tomato paste

• 1 bay leaf

• 1 tsp dried basil

• ½ tsp dried thyme leaves

• 1 lb (450 g) chicken breast, chopped into bite-sized pieces

• 4 handfuls fresh spinach, chopped

Directions:

1. Heat the oil in a heavy saucepan over medium heat. Add the celery, carrot, and onion and saute about 5 minutes, until the onion is translucent. Season with salt and pepper to taste. 

2. Stir in the tomatoes and juice, sweet potato, chicken broth, tomato paste, bay leaf, basil, and thyme. Stir well, and then add the chicken breasts, making sure they are fully covered.

3. Bring to a simmer and reduce heat to medium low cooking liquid to a simmer. Reduce the heat to medium-low and simmer gently uncovered until the chicken is cooked through, about 30 minutes.

4. Remove the bay leaf. Stir the spinach into the pot and cook until wilted, about 5 minutes. Season with additional salt and pepper to taste.

5. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by fotogal from Getty Images

Move at Work Challenge: Gentle Movement and Guided Meditation