Move at Work Challenge: Take Less Than a Minute to Stretch
Workout: Metabolic Training & More
Time: 45 minutes
Equipment Training: Kettlebells and/or Dumbbells
Warm Up: 5 - 10 minutes
Circuit #1:
Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.
30 seconds Pull-Over Sit-Ups
30 seconds Bicycle Crunches
30 seconds Skull Crushers
30 seconds Leg Hold
Rest as Needed.
Circuit #2: Metabolic Training
¼ mile Run and as soon as you are finished, choose one to do for 4 rounds as fast as you can:
50 Kettlebell Swings
50 Mountain Climbers
30 Sit-Ups
30 Box Jumps
Rest as Needed.
Circuit #3:
Perform 3 sets of the following. After the first set, allow 30 - 60 seconds rest between sets.
30 seconds Inchworms
30 seconds Knees-to-Elbows
30 seconds Side Bends - left
30 seconds Side Bends - right
Finisher:
Complete 10 Down Dogs into Cobra.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Aleksandr Zamuruev / 500px from Getty Images
Move at Work Challenge: Upper Body Movement and Beautiful Mountain Views
Recipe: Cowboy Christmas Caviar
You can serve this fiber-rich, veggie-packed “caviar” as a dip, salad, taco filling, or side dish.
Makes 8 large servings.
“Caviar” Ingredients:
2 (14-ounce) cans black-eyed peas, rinsed and drained
1 (14-ounce) can black beans, rinsed and drained
1 ½ cups (375 g) white corn kernels (thawed frozen or canned is fine)
6 Roma tomatoes, chopped, seeds removed
1 red bell pepper, sliced and chopped
½ small red onion, chopped
½ cup chopped cilantro
2 jalapenos, seeded, ribs removed, and finely chopped
1 avocado
Dressing Ingredients:
⅓ cup (80 ml) extra-virgin olive oil
¼ cup (60 ml) apple cider vinegar
1 ½ tsp Italian seasoning
1 tsp honey
Sea salt & freshly ground pepper (to taste)
Directions:
Assemble the “caviar”: drain and rinse the black-eyed peas and black beans, thaw or rinse and drain the corn, and chop the tomatoes, pepper, onion, cilantro. And jalapenos.
Combine all of the “caviar” ingredients except the avocado in a large serving bowl.
Make the dressing: add all of the dressing ingredients into a mason jar and tightly secure the lid. Shake well to mix up the ingredients.
Pour the dressing over the “caviar” and let marinate for 20 minutes before serving. Just before serving, peel and dice the avocado and toss it into the salad.
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by Rus32 from Getty Images
Move at Work Challenge: The Perfect Move for Stronger Shoulders
Move at Work Challenge: Computer Hunch Stretches You Can Do at Home
Move at Work Challenge: Upper Body & Stretching Sneak Peek from the Canary Islands
Workout: Shoots & Ladders
Time: 45
Equipment Needed: Cones / Markers
Warm Up: 5 - 10 minutes
Ladder:
Complete a ladder from 10-to-1 of push-ups with mountain climbers with a little extra fun in the mix!
Set up 2 cones about 50 meters apart.
At Cone #1: Perform 10 push-ups with 3 mountain climbers in between EACH push-up! (Example: 1 push-up, 3 mountain climbers, 1 push-ups, 3 mountain climbers, and so on). Then run to cone #2. Ladder down your push-ups every time you are at cone #1 (with 3 mountain climbers between each push-up).
For Example: Your first time at cone #1, you will do 10 push-ups with 3 mountain climbers between each push-up.
Your second time at cone #1, you will do 9 push-ups with 3 mountain climbers between each push-up.
And continue to ladder all the way down to 1 push-up and 3 mountain climbers.
At Cone #2: Perform one of the following: 20 kettlebell swings, 15 regular burpees, 15 double-unders (or attempts), or 15 standing tuck jumps. Then jog back to cone #1. The stated rep count at cone #2 stays CONSTANT and does not change.
½ mile Jog to Finish and Rest as Needed
Cash Out:
Skill Practice
5 Turkish Get-Ups on each side
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by mihailomilovanovic from Getty Images Signature