Workout: Dirty 30’s

Time: 45 - 60 minutes

Equipment Needed: Bench / Chair (optional)

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.

Complete 1 Round:

• 30 Pistol Squats (if doing over a bench, then 30 per side, if doing down to the ground, then only 15 per side)

• ½ mile Run

Straight into 3 Rounds of: (no rest after round 1)

• 30 Lunges with a Twist (15 per side)

• 30 Flutter Kicks

• 30 Stationary Lateral Lunges (15 per side)

• 30 Hollow Rock (or sub with plank with butt kicks)

• 30 Mountain Jumpers

• 30 Butterfly Sit-Ups

Rest as Needed.

Finisher:

Complete 2 - 3 sets.

• 30 Abduction per side

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Maridav 

Move at Work Challenge: Stretch for Tight Hamstrings and Upper Back

Recipe: Edamame Hummus

This healthy (& tasty) hummus looks holiday-icious on a serving plate. Serve it with sliced red peppers, cucumber spears, celery, and olives.

Makes about 10 x 2 Tbsp. servings.

Ingredients:

• 1 ½ cups (½ lb) frozen shelled edamame

• ¼ cup (55 g) tahini (sesame butter)

• ¼ cup (60 ml) water

• ½ tsp lemon zest

• 1 lemon, juiced

• 2 cloves garlic, minced

• ¾ tsp sea salt

• ½ tsp cumin

• 2 Tbsp extra-virgin olive oil

• 1 Tbsp chopped parsley

Directions: 

1. Place the edamame in a small saucepan and cover with water. Add a sprinkle of salt and bring to a boil over medium-high heat. Let boil for 4 - 5 minutes, and then remove from the heat and drain.

2. Let the edamame cool and then place in a high-speed blender or food processor, along with the tahini, water, lemon zest and juice, garlic, salt, and cumin. Blend until smooth. Keeping the blender/processor running, drizzle in the olive oil slowly, letting it absorb.

3. Scrape the hummus out of the blender or processor and into a bowl and stir in the parsley.

4. Serve with sliced veggies, or cover and refrigerate for later. It will keep for 1-2 days.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by whitewish from Getty Images Signature 

Move at Work Challenge: Sciatica Pain with a Chair and the Floor

Move at Work Challenge: Join Me for MMM by the Ocean

Move at Work Challenge: One Minute to Stretch Out a Tight Neck

Workout: Partner It UP

Time: 45 - 60 minutes

Equipment Needed: Chair / Bench and a Stopwatch

Warm Up: 5 - 10 minutes (make sure to go through a good upper body joint mobility routine)

Run ½ mile to Start. Then…

Circuit #1 - With a Partner:

Perform each set for 4 minutes. Rest 1 - 2 minutes between sets. One partner does each exercise at a time and they switch whenever they want! (this is Fun!) If you don’t have a workout partner, just switch every 30 seconds.

Set #1: 

• Partner #1: T-Push-Ups

• Partner #2: V-Sit

Set #2:

• Partner #1: Dips on Bench

• Partner #2: Mountain Climbers

Set #3:

• Together: “You Go - I Go” Burpees (as fast as you can for 4 minutes)

Set #4:

• Partner #1: Walking Lunges

• Partner #2: Superman Holds

¼ mile Run for Recovery

Circuit #2:

Complete 3 sets of the following exercises.

• 45 seconds Down Dog

• 30 seconds Side Plank - left

• 30 seconds Side Plank - right

• 30 seconds V-Jumps

Rest and then complete:

• 100 calf raises on the steps

Core:

Complete 1 - 3 sets depending on time. 30 - 45 seconds per exercise.

• Reverse Crunches

• Scissor Kicks

• Hip Bridge (repetitions)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions

Move at Work Challenge: Cardio Sample to Get Your Heart Rate Up

Recipe: Tuna-Avocado Wrap

I’ve got a fast & easy lunch recipe for you today. And you don’t even need a fridge to keep it cool!

It contains just three ingredients: a pouch of tuna, some avocado, and a wrap.

You obviously could add more ingredients if you want: sliced tomatoes, butter lettuce leaves, or anything else that strikes your fancy.

But it’s tasty just the way it is.

Makes 1 serving.

Ingredients:

• 2.6 oz (74 g) pouch of wild-caught tuna

• ½ an avocado, pitted

• 1 whole grain wrap

Directions:

1. Drain the tuna and spread it over the wrap. 

2. Mash the avocado and spoon it over the tuna, and wrap up the wrap. Voila! It’s time to eat.

Doesn’t get any easier than that. 

Give it a try and let me know what you think!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by 1001slide from Getty Images Signature 

Move at Work Challenge: Join Me for Seated Core Moves with a Chair