Move at Work Challenge: Onesies in Wyoming
Workout: Killer Birthday Workout!
Time: 45 - 60 minutes
Equipment Needed: Dumbbells and a Box / Bench
Warm Up: 5 - 10 minutes (make sure you warm up and stretch really well for this one)
Challenge:
Complete this circuit in your BEST time possible. I did this workout for someone who turned 28, but you can change the number of reps based on your age. There is no designated rest, so make sure you rest as needed. This one doesn’t look so bad but it is deceiving! Complete 4 rounds of the following exercises.
28 Box Jumps
28 Presses (14 per side)
28 Wipers
28 V-Jumps
28 Rows (14 per side)
28 Russian Twists
200 meter Run
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Oleksandra Polishchuk from madproduction
Move at Work Challenge: Core Moves You Can Do Anywhere... Even On an Airplane
Recipe: Mocha-Banana Coffee Smoothie
I’ve got a delicious smoothie recipe that will start off your day great, too!
It’s a crave-worthy mocha-banana coffee smoothie…
And it makes for a great on-the-go breakfast or pre- or post-workout mini-meal.
It couldn’t be any easier to make. Just remember to set aside some of your leftover brewed coffee in the fridge ahead of time!
Also, before you “make that face”, yes... that’s cauliflower in the ingredients list. 🤩
It’s a great way to sneak some veggies into your smoothie. I promise you won’t even taste it.
NOTE: depending on how thick (or thin) you like your smoothie, you might want to adjust the amount of milk you add.
Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.
Makes 1 serving.
Ingredients:
¾ cup (180 ml) cold brewed coffee
¼ cup (60 ml) unsweetened non-dairy milk (more if necessary)
½ cup (55 g) frozen cauliflower florets
1 medium frozen banana, chopped
½ Tbsp cacao powder
½ tsp vanilla
1 scoop chocolate protein powder (optional)
2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)
Pinch of sea salt
Directions:
Place all of the ingredients in a high-speed blender and blend until smooth.
Pour into a glass and enjoy.
I hope you love this one (even the cauliflower!).
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by nadianb
Move at Work Challenge: Lower Body + Balance
Move at Work Challenge: Dynamic Stretching + Lower Body Moves
Move at Work Challenge: Shoulder Work Robot Moves
Workout: Oxygen is a Commodity (Challenge!)
Time: 45 minutes
Equipment Needed: Rope / Medicine Ball and a Pull-Up Bar / Dumbbells
Warm Up: 5 - 10 minutes
Challenge:
Complete this circuit in your BEST time possible. There is no designated rest so make sure you rest as needed. Modify where necessary. This is one of my Faves!!
1 mile Run
75 Rope Slams (sub with medicine ball slams if no rope)
50 Bicycle Crunches
15 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)
½ mile Run
50 Rope Slams (sub with medicine ball slams if no rope)
40 Bicycle Crunches
10 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)
¼ mile Run
25 Rope Slams (sub with medicine ball slams if no rope)
30 Bicycle Crunches
5 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canvaby lagunaguiance from Getty Images Signature