Workout: The BIG Sneak!
Time: 45 - 60 minutes
Equipment Needed: None
Warm Up: 5 - 10 minutes
Perform each exercise for all the desired reps below. Don’t move onto the next exercise until you finish the complete number of reps from the prior exercise. Rest as needed. Ex: 25 Burpees, 25 Lunges, 25 Frog Jumps, and so on until you complete 25 Spiderman Planks. Then start over at 20 reps for each exercise, and so on until you have completed 5 reps of each exercise.
Reps in Each Round:
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
Exercises:
Burpees
Lunges - left leg
Frog Jumps
Lunges - right leg
Jack Knife - left leg straight in the air
Cross-Over Mountain Climbers
Jack Knife - right leg straight in the air
Tricep Push-Ups
Snow Angels
Spiderman Planks
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Karl Solano from Pexels
Move at Work Challenge: Balance Work If You Sit All Day
Recipe: Mango Salsa
🥭Use this salsa for chicken, fish, or in tacos. It also makes a tasty dip!
Makes 3 cups.
Ingredients:
3 ripe mangoes, diced
1 medium red bell pepper, chopped and seeded
½ cup (65 grams) chopped red onion
¼ cup (4 grams) packed fresh cilantro leaves, chopped
1 jalapeño, seeded and minced
Juice of 1 large lime
¼ tsp sea salt, to taste
Directions:
In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt.
Let the salsa rest for at least 15 minutes before serving. Soooo good!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva by nata_vkusidey from Getty Images
Move at Work Challenge: Sculpt Your Shoulders at Work
Workout: Total Body Metabolic Booster
Time: 45 - 60 minutes
Equipment Needed: A Bench / Chair, Stopwatch, a Jump Rope, and a Partner (optional)
Warm Up: 5 - 10 minutes
Timed: 10 minutes
Complete as many rounds as possible of the following, HOWEVER, at EVERY 1 minute interval, no matter where you are in the circuit, stop and complete 2 floppy burpees. Then resume where you left off. This one is FUN!
7 - 3” Lunges - 7 per side
7 Push-Ups
7 Full Sit-Ups
Circuit:
Complete 3 rounds of the following. Perform each exercise for 30 seconds. Add additional rest IF NEEDED after each completed round. Minimal rest between each exercise (except where designated).
1-Legged Pistol Squats (over a bench for modification) - left leg
1-Legged Pistol Squats (over a bench for modification) - right leg
Dips (bench or chair)
Jump Rope (or jumping jacks)
30 seconds Rest
Rest 2 - 4 minutes
Tabata Time:
Complete 8 sets (or 4 minutes total) for each Tabata. Ex: 20 seconds bicycle crunches 10 seconds rest, 20 seconds reverse crunches, 10 seconds rest, 20 seconds bicycle crunches, 10 seconds rest, etc… Complete the entire 4 minutes of Tabata 1 before going onto Tabata 2.
Tabata #1: Bicycle Crunches vs Reverse Crunches
Tabata #2: Flutter Kicks vs Bench Crunches
Rest as Needed.
¼ - ½ mile Recovery Run.
Partner Core Workout:
Each person should complete 1 - 2 rounds of the following exercises. Modify as necessary if you do not have a workout partner.
45 seconds Partner Leg Throws
45 seconds Partner Sit-Ups & Push-Downs
45 seconds Partner Crunches (with leg pull)
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by RossHelen
Recipe: Cheesy Italian Spaghetti Squash
🍝This recipe for spaghetti squash has a cheesy taste despite being 100% plant-based.
This recipe is SO good you may want to double it.
Makes 2 big or 4 small main dish servings.
Ingredients:
1 large spaghetti squash
2-3 Tbsp Olive oil, divided
1 large yellow onion
3 large cloves garlic, minced
1 jar of your favorite marinara sauce
4 large handfuls of baby spinach, washed
½ cup of nutritional yeast
Salt & pepper, to taste
Directions:
Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper. Slice your spaghetti squash in half lengthwise. Scoop out the seeds and drizzle olive oil over the inside of the squash.
Place the squash cut side down on the baking sheet and poke the tops with a few holes.
Place in the oven and roast for 30-40 minutes. The squash will start to brown on the outside and feel tender.
Remove from the oven and turn the squash over so the cut side faces up. When it’s cool enough to touch, scrape the flesh to remove all of the strands from inside the squash.
To make the sauce: heat 1 Tbsp olive oil in a large nonstick pan over medium heat.
Add the onions and garlic to the pan, and cook, stirring frequently, until the onion softens. Pour in the marinara sauce and let simmer for about 5 minutes.
Stir in the baby spinach, one handful at a time, and then add the nutritional yeast and spaghetti squash.
Stir until heated through and then remove the pan from the heat. Enjoy!
Recipe by: Dr. Saara Haapanen
Photo Credit: Canva DipaliS from Getty Images
Move at Work Challenge: Work Your Brain and Body in One Minute
Move at Work Challenge: Chair Stretch to Feel Better at Work
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