Move at Work Challenge: Train Your Fingers
Workout: Station Nation (Tabatas!)
Time: 60 minutes
Equipment Needed: Battling Ropes / Medicine Ball, Dumbbells / Pull-Up Bar, Box / Bench, and a Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Complete 2 sets of 30 seconds per exercise.
Body Weight Squats
Lunge with a Twist
Plank Kicks
Crunches
Circuit #2:
Complete a FULL Tabata with the given exercise (20 seconds of work, 10 seconds of rest) for a total of 4 minutes per exercise before moving onto the next exercise. Rest 1 - 3 minutes between exercises.
Battling Ropes (sumb with medicine ball slams)
Pull-Ups - assisted if needed (sub for rows if you don’t have pull-up equipment)
Regular Burpees
Bicycle Crunches
Double Unders
Wood Chop (alternate sides every 20 seconds)
Box Jumps
Bear Crawl
Mountain Climbers
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Ziga Plahutar from Getty Images Signature
Move at Work Challenge: Quick Arms and Beautiful Views
Recipe: Walnut & Roasted Pepper Dip
This Dip has all the flavors: sweet, salty, spicy, tangy, and umami.
We’ve used jarred peppers in this recipe, but if you’re feeling adventurous, make them from scratch by roasting 2 large red bell peppers in your oven.
Serve it with goat cheese, celery, carrots, or pita chips. So good!!
Makes 8 Servings.
Ingredients:
¾ cup (180 ml) pomegranate juice
½ cup (60 g) walnuts
1 16 oz (450 g) jar roasted red peppers, drained
3 Tbsp breadcrumbs (gluten-free, optional)
1 small lemon, juiced
2 cloves garlic, minced
¼ tsp cayenne pepper
¼ tsp cumin
½ tsp smoked paprika
2 Tbsp olive oil
Sea salt, to taste
Directions:
Place the pomegranate juice in a small saucepan and bring to a boil. Reduce the heat and let simmer for 5 - 6 minutes, until it has reduced to about 2 Tbsp. Set aside to cool.
Toast the walnuts in a nonstick skillet over medium-high heat for about 2 minutes, stirring frequently to make sure they don’t burn. Set aside to cool.
Drain and rinse the roasted red peppers and pat dry.
Place the walnuts and breadcrumbs in a food processor and process until they are finely ground. Add the pomegranate juice, red peppers, lemon juice, garlic, cayenne pepper, cumin, and smoked paprika and process until smooth. With the processor on, slowly drizzle the olive oil into the mixture.
Scrape the dip out of the processor and into a serving bowl. Add salt to taste and stir.
Serve with sliced veggies or pita chips.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Mizina from Getty Images
Move at Work Challenge: Shoulder Mobility and Strength
Move at Work Challenge: Stretch Out Your IT Band and Feel Better
Move at Work Challenge: Full Body Stretching in the Snow!
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