Workout: Killer Core Camp
Time: 45 - 60 minutes
Equipment Needed: A Stopwatch
Warm Up: 5 - 10 minutes
Circuit #1:
Each exercise is to be performed for 30 - 60 seconds. Allow 30 - 60 seconds between each exercise.
Alternating Lateral Lunges
Full Sit-Ups (or crunches)
Cross-Over Mountain Climbers
Inchworms
Sea Turtles (or superman hold)
Giant Flutter Kicks
Rest 2 - 4 minutes.
Circuit #2:
Each exercise is to be performed for 30 - 60 seconds. Allow 30 - 60 seconds between each exercise.
Modified V-Ups (alternating)
Bicycle Crunches
Regular Burpees
Alternating Bird-Dog
Reverse Crunches
Tuck Jumps (standing) or High Knees or Alternating Front Kicks
Rest 2 - 4 minutes.
Finisher:
Perform the following exercises.
30 seconds Body Saw Plank
30 seconds Side Plank - left
30 seconds Body Saw Plank
30 seconds Side Plank - right
30 seconds Plank
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Koldunov from Getty Images
Move at Work Challenge: Stronger Core with a Chair at Work
Recipe: 5-Ingredient Easy Baked Salmon
👩🍳This salmon recipe makes a fast and easy weeknight meal. Just whisk together the marinade, let the fish soak up all the deliciousness, and bake!
You also can cook this on the grill at the same temp. Tastes great … and it’s super healthy.
Makes 4 servings.
Ingredients:
2 lb (900 g) salmon, skin on
2 Tbsp coconut aminos
1½ Tbsp Dijon mustard
1 large clove of garlic, minced
3 Tbsp olive oil
Directions:
Place the salmon skin-side-down on a cutting board and cut into 4 portions. Place in a baking dish and set aside.
In a small bowl, whisk together the coconut aminos, Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later.
Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC. Line a sheet pan with parchment paper.
When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes, until the salmon is cooked through.
Remove from the oven and brush the remaining marinade mixture over the salmon.
Serve and enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by EzumeImages from Getty Images
Move at Work Challenge: Prevent the Dreaded Hunchback If You Sit at a Desk All Day
Workout: Mini-Challenge & Tabata Time!
Time: 45 - 60 minutes
Equipment Needed: A Stopwatch
Warm Up: 5 - 10 minutes
Timed Round: 10 Minutes
Repeat as many rounds as possible of the following exercises. Rest only when necessary and keep track of your total rounds. Repeat this workout again in the future to track progress.
8 Push-Ups - modified or regular
8 Reverse Lunges - each side
8 Floppy Burpees - use regular burpees as a modification
Rest 3 - 5 minutes.
Tabatas:
Each Tabata needs to be completed for 8 sets (or 4 minutes total). For example: 20 seconds of squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, 20 seconds squats, 10 seconds rest, etc… until you reach 4 minutes (8 sets) total. Allow 2 - 4 m minutes rest after each numbered Tabata.
Tabata #1
Squats
Mountain Climbers
Tabata #2
Bicycle Crunches
V-Jumps
Ladder:
Perform 8 reps of each exercise, then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. Rest 1 - 3 minutes when done.
Inchworms
Standing Tuck Jumps
Glutes:
Complete 1 - 2 sets of the following exercises. Allow 45 seconds rest between sets.
Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - left leg
Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - right leg
45 seconds Fire Hydrants - left side
45 seconds Fire Hydrants - right side
Core:
Complete 2 - 3 sets of the following exercises.
30 seconds Jack-Knife Crunches - left leg straight
30 seconds Jack-Knife Crunches - right leg straight
30 seconds Rest
30 seconds Reverse Crunches
30 seconds Plank
30 seconds Rest
30 seconds Quadruped - left
30 seconds Quadruped - right
60 seconds Rest
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by instaphotos
Recipe: Lucky Black-Eyed Peas Salad
🤩This salad is packed with protein … and also makes for a GREAT meal prep recipe.
Tip: It tastes even better if you make this at least 8 hours ahead of time.
You can keep it plant-based … or you can add a can of tuna or shredded chicken to boost the protein content!
Makes 2 main servings or 4 side servings.
Ingredients:
2 x 15 ounce (425 g) cans black-eyed peas
1 tomato, seeded and chopped
2 bell peppers, seeded and chopped
½ red onion, diced
1 carrot, chopped
1 stalk celery, chopped
1 Tbsp fresh parsley leaves, chopped
3 Tbsp apple cider vinegar
2 Tbsp extra-virgin olive oil
Sea salt and fresh ground pepper to taste
Directions:
Toss the peas, tomato, bell pepper, onion, carrot, celery, and parsley together in a medium-sized bowl. Set aside.
In a small bowl, whisk together the vinegar and olive oil, and season with salt and pepper to taste. Stir the mixture into the vegetables. Cover well and place in the refrigerator overnight (or at least 8 hours) before serving. Delicious!!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by caratt from Getty Images
Move at Work Challenge: Quads and Core from the Airplane
Move at Work Challenge: Balance Exercise from the Park
Workout: Deck of Cards Craze!
Time: 45 - 60 minutes
Equipment Needed: A Deck of Cards and a Stopwatch
Warm Up: 5 - 10 minutes
Below you will see the exercises attached to each card. Perform the exercise as you flip each card. Cards 2 - 9 are categorized by their suit and represent how many reps to do of that exercise. The face cards and jokers are based on the exercise stated below and should be performed for 60 seconds each when selected. Rest as needed:
Suits:
Hearts - Burpees
Diamonds - Push-Ups
Spades - Hindu Squats
Clubs - Russian Twists
Face Cards:
Jacks - 60 seconds Jump Squats
Queens - 60 seconds Mountain Climbers
Kings - 60 seconds Body Saw Plank
Aces - 60 seconds Floor Jacks (V-Jumps)
Jokers - 60 seconds Superman Hold
Example:
Flip an 8 of Hearts - 8 Burpees
Flip a Jack of Spades - 60 seconds Jump Squats
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by MART PRODUCTION from Pexels