Move at Work Challenge: Back and Shoulders Strength by the Pool
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:
Pour coconut milk, stock, tomatoes, and curry paste into a slow cooker and mix together well.
Add the ginger, sweet potatoes, onions, peppers, and chicken thighs. Make sure the chicken is fully submerged.
Set the slow cooker on low and cook for 2 - 3 hours and then add the chickpeas.
Cook for another 2 - 3 hours, until the chicken and potatoes are tender.
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.
Jump on to a Box or Curb and Turn 180 Degrees and Jump Down - Repeat
Jump Rope
Overhead Medicine Ball Slams
Sand Bags / Dumbbells Squats with Overhead Lift
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