Move More Challenge: Workout Day 1 · 2020-07-01 · MOVE MORE Talk with your doctor before beginning an exercise program, continuing your current routine or increasing your level

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Talk with your doctor before beginning an exercise program, continuing your current routine or increasing your level of physical activity. Discuss what type and what level of exercise is safe for you.The information provided through any on-site program is for informational purposes only, and is provided as part of your employee benefits. Participation in any on-site program is voluntary. The on-site team cannot diagnose problems or recommend treatment and is not a substitute for your doctor’s care. Consult your doctor before beginning an exercise program or making changes to your lifestyle or health care routine. Your health information is kept confidential in accordance with the law, and will only be used to provide health and wellness recommendations as applicable. © 2020 Optum, Inc. All rights reserved. 305378

PM: Posture please. If you find yourself slumping in your chair at the end of the day, these stretches can help you get back into proper posture.

Hold each for 60 seconds:

4-Way Neck Stretch

AM: Coffee schmoffee — give me squats.Perform 15 bodyweight squats followed by 15-second squat holds; continue for a total of one minute. Rest 30 seconds, then complete twice more (including rest period).

Move More Challenge: Workout Day 1

Lunchtime: Get a solar-powered boost. Get outside to enjoy some sunshine and fresh air, and to prepare yourself to power through the afternoon. Time: 10 minutes.

Chest Stretch Shoulder Stretch

Triceps Stretch Lower Back and Hamstring Stretch

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AM: Reach for the sky.Stand up, then lift your arms overhead, with your palms touching and fingers reaching towards the ceiling. Inhale and lean to the right, then exhale and move back to the center, and finally inhale again and lean to the left. Repeat 5–10 times and breathe.


Lunchtime: Mission: water break. Stay hydrated and get your steps in by making trips to your kitchen for water throughout the day.

PM: Power up. For the first five minutes of your last hour at work, complete the following circuit to end the day on a strong and energized note.

Band Pull Apart (60 seconds)

Note: if you don’t have a band, just use your own arm resistance

Desk or Wall Push-Ups (60 seconds)

Marching in Place (60 seconds)

Note: as you march, be sure to pump

your arms

Overhead Arm Reach

Raise your right arm overhead to the left, and let your left hand

slide down your left leg; then, return to the starting position and do the opposite. Alternate

for 60 seconds.

Lateral Squats (60 seconds)

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Head Rotations Turn your head slowly to the right, looking over your shoulder, then bring your head back to its normal position. Do the same motion to your left. Repeat 10 times.

AM: Stretch and release.Don’t start your day in a bad mood; if you came to work with something weighing on your mind, you have the power to turn your day around. As you perform each stretch, take slow, deep breaths and let go of what pains you to embrace a new day.


Lunchtime: Stairway to heaven (or at least to the next floor). Does your house have stairs? Before you sit down for lunch, take five minutes and travel up and down them to work up your appetite. No stairs? Go take a walk.

PM: Eye of the Tiger. Shadow box from your chair in 30-second bouts. Alternate between jabs, crosses, upper cuts and hooks. When you’re done, start pumping your feet up and down for 60 seconds.

Arm Cross Chest Stretch Take your left arm across your chest, grasping the upper back of your left arm with your right hand. Use your right hand to gently pull your left arm across your body, keeping your left elbow slightly bent. Hold for 10 seconds, then repeat on the other side.

Seated Chair Twist Cross one leg over the other. Twist at your waist and place your forearm outside the crossed leg. Hold 10 seconds, then repeat on other side.

Seated Cat/Cow Sitting upright in your chair, extend your arms so that your hands are touching your desk. Pull your shoulder blades together and tilt your head back. Then, tilt your chin down and round your shoulders forward to get an upper back stretch. Repeat 10 times.

Chest Stretch Clasp your hands behind you, pulling your shoulders back and down. Feel your chest expand and stretch.

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AM: Getting a kick-start to your day.Get your blood pumping and your mind ready to tackle everything that comes across your desk. Perform the following circuit twice, then jump in and get a handle on those emails.


Lunchtime: Don’t steal my sunshine. Head outside for a 10- to 15-minute stroll before or after lunch. Do your best to not check your phone and focus more on being present in this moment.

PM: Twinkle-toes. Think of your favorite song and tap your feet, walk in place or squat as you run through the lyrics. Need help thinking of a tune? Pop in an earbud and listen while you work.

Calf Raises (60 seconds)

Squat Hold with Isometric Chest Press

(60 seconds)

Standing Knee Raises (60 seconds)

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Standing Core Stabilization Holding the water bottle with both hands, bring it straight out in front of you at chest height. Keeping your core engaged and arms straight, rotate your arms to the right, slowly back to the center and then to your left. Perform 15 reps.

AM: Stand at attention.You’ve made it to the end of the week. Power through your morning by setting a hourly timer to remind you to stand up. Aim to stand for a minimum of five minutes, or as long as you safely can as you continue to cross off your to-do list.


Lunchtime: Time to strengthen your core Using a filled water bottle, complete 2–3 sets of the following exercises:

PM: It’s happy hour. You’re almost done for the week. Let’s finish off with a party vibe. Perform each exercise for 60 seconds for 1–2 sets before powering down your computer for the week:

Water Bottle Chop Hold the water bottle with both hands over your left shoulder. Swing the water bottle down towards your right knee by rotating your upper body and bending at your hips. Reverse the movement and repeat for 15 reps on each side.

Drop It Like It’s HotPerform a set of 15 squats, followed by 15 squat pulses.

Bow Extension Hold the water bottle in both hands above your left shoulder. Pull it down with your arms, bending your elbows, while simultaneously bending your right knee towards your chest. Once the water bottle has met your knee, return to start and repeat. Complete 15 reps on each side.

Raise the RoofAs you march in place, pump your hands towards the ceiling.

Pump Up the Volume (and Your Pecs)Leaning your body onto your desk or a wall, contract your core and complete 15 push-ups.

Move More Challenge: Workout Day 1 · 2020-07-01 · MOVE MORE Talk with your doctor before beginning an exercise program, continuing your current routine or increasing your level

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