Move at Work Challenge: Upper Body Stretching for Computer Workers
Move at Work Challenge: Upper Body Moves You Can Do While Seated
Move at Work Challenge: Stand Up for the Hips and Up!
Move at Work Challenge: Dance Moves to Get Blood Flowing
Move at Work Challenge: Upper Body Movement + Mountain Views
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: Upper Body Preview From the Roof
Workout: Upper Body Tabata with a Twist!
Time: 45 - 60 minutes
Equipment Needed: A Stopwatch and a Dumbbell / Kettlebell / Medicine Ball
Warm Up: 5 - 10 minutes
Tabata Style:
Perform the following seats Tabata style BUT with 3 exercises for a total of 4 sets, 6 minutes. Rest 1 minute between each set or longer depending on your fitness level.
Set #1:
20 seconds Uneven Push-Ups - right hand has a dumbbell, kettlebell, or medicine ball under it
10 seconds Rest
20 seconds Uneven Push-Ups - left hand has dumbbell, kettlebell, or medicine ball under it
10 seconds Rest
20 seconds Snow Angels
10 seconds Rest
Repeat for 4 total sets. Rest 1 minute.
Set #2:
Bent-Over Rows - right arm
Bent-Over Rows - left arm
Tuck Jumps - ground ones
Set #3:
Squat with Overhead Press - right arm
Squat with Overhead Press - left arm
Jump Squats
Set #4:
Bicep Curls in a Squat
Bench Dips
Ski Jumps
Set #5:
Windmills - right side
Windmills - left side
Plank with Butt Kicks
Set #6:
Pullover Sit-Ups
Russian Twists
Floppy Burpees
Finisher:
Complete 1 minute of Mountain Climbers as a finisher.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by wilpunt from Getty Images Signature