Move at Work Challenge: Open the Front of the Chest
Workout: Monster Partner Challenge
Time: 45 minutes
Equipment Needed: 2 Friends, Battle Rope / Medicine Ball, Box / Bench, Kettlebells (optional), and a Bar for Pull-Ups (optional)
Warm Up: 5 - 10 minutes
Challenge:
Find two friends to join you. Perform the following exercises as a TEAM to complete the total number of reps (not as individuals). Modify and scale if necessary.
If you do not have a workout partner, just divide the number of reps by 3!
Complete 2 rounds as fast as possible and with perfect form!
½ mile Run (as a Team!)
200 Battle Rope Slams (or medicine ball slams)
120 Box Jumps to Burpees - This is ADVANCED, modify when necessary
120 Push-Ups
120 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)
120 Squat & Press (with kettlebells if possible)
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Creativa Images
Move at Work Challenge: Upper Body Moves You Can Do at Work
Recipe: Meal Prep Vegan Superfood Bowl
This Superfood Bowl comes together fast using <gasp> convenience foods!
In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner.
If you want to add more protein, just add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving.
NOTE: You don’t have to buy pre-made ingredients – you can cook everything from scratch ahead of time if you want!
Makes 4 servings.
Ingredients:
8 oz (250 g) package of microwavable quinoa (or 2 cups/125 g cooked)
½ cup (120 g) of hummus
2 Tbsp fresh lemon or lime juice
5 oz (140 g) package baby spinach, rinsed
8 oz (225 g) package cooked refrigerated baby beets (produce section)
1 cup (140 g) frozen shelled edamame, thawed
1 avocado (slice right before serving)
¼ cup (30 g) unsalted toasted pepitas (pumpkin seeds)
Directions:
Prepare the quinoa according to the package directions.
While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside.
Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas.
When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices.
Yum!
I hope this recipe makes your lunches easier and more delicious.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva from Illia Kaminetskyi from Getty Images
Move at Work Challenge: Strengthen Your Shoulders at Work
Move at Work Challenge: Balance and Core with a Chair
Move at Work Challenge: Gross Reservoir Upper Body Moves Sneak Peek
Workout: Jack of All Trades Challenge
Time: 60 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5 - 10 minutes
Challenge:
Complete this ENTIRE circuit at one time in your best time possible (with perfect form). Use modifications and scale when necessary. This workout is great!
¼ mile Run
50 Jackknives - on EACH side
¼ mile Run
40 Rows - on EACH side
¼ mile Run
30 Double Unders (or 100 Singles)
¼ mile Run
20 meter Bear Crawl (a distance of 40 m)
¼ mile Run
10 Pistol Squats - EACH side - negatives only if needed and modify over a bench
¼ mile Run
Rest 3 - 6 minutes or as needed.
Finisher:
Complete 1 - 2 rounds.
30 seconds Side Plank - left
30 seconds Side Plank - right
30 seconds Alternating Quadruped
3 x 10 second Holds on Hip Bridges
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by aldomurillo from Getty Images Signature