Tonight, I taught Core Intensity with this workout:
Core Intensity
We completed the routine in 30 minutes
Abs (30 seconds per circuit with 10 jumping jacks between each station, repeat for a total of 2 run throughs)
- side crunches (do the opposite side the second time)
- clam crunches (upper and lower body)
- side plank dips (imagine you are in a toaster and can’t touch the sides)
- regular crunch with 8lb weight held above head
- lie on side, bend knees and crunch up in a sideways v
- put exercise ball between calf and back of thigh, lift ball of the ground and twist knees to the opposite shoulder
- arm rows with 8 lb weight
- wall sit
- bicep curl with back step lunge
- swimmer
- back extension
- squat, overhead lift with 5 lb weights
Warm Up 5 minutes: start pedaling with your gear at a low resistance, This is our workout so work where you are comfortable
- Imagine you are on an open flat road, evenly press pedals, keep the knees over the middle toe, make sure shoulders are relaxed
Hills 7 min:
- Climb hill for 1 min 30 seconds adjusting gear twice
- Stay seated and raise gear up 2 notches for 1 min
- Recover/race pace for 30 seconds
- Climb back up the hill 2-4 gears and sit (30 seconds)
- Stand and increase to high resistance for 1 min
- Recover/race pace for 30 seconds
- Stand high resistance 1 min 30 seconds
- Recover/race pace for 30 seconds
Birthday Drill 6 min:
- Begin at standing jog at high tension
- When I call out the month of the year, if it is you birth month sit for 30 seconds until I call the next month
Sprints 6 min:
- 4×15 sprint
- 2×30 sprint
- 45 sec sprint
- 15 sec recovery
- Repeat once
Jumps 3 min:
- 4 up 4 down 1 min 30 sec
- 8 up 8 down 1 min 30 sec
- repeat once
Abs:
- 15 slow controlled crunches
- 15 side crunches on each side
- 20 total bicycle crunches
Cool Down
Dinner
After teaching those classes I was more than ready for dinner, so was Brian after a long day of studying and class. I purchased mini eggplants from a farmer’s market that I had planned on making eggplant parmesan with…and tonight was finally the night! The recipe I use includes a recipe for a deeelicious sauce, but I actually used the sauce I made a couple of nights ago since I already had it on hand. My dad is such a sauce person, especially when it comes to marinara, when I made this dish for my family the first time he couldn’t stop raving about how much he loved the sauce…because of that I knew the recipe was a keeper.
Eggplant Parmesan
Ingredients for Sauce:
- 1 cup chopped onion
- 1 Tbsp minced garlic
- 1/2 Tbsp oregano
- 1/2 tsp ground thyme
- 1/2 tsp pepper
- 1/4 tsp chili pepper flakes
- 1 tsp evoo
- 6 and 1/4 cup canned, diced tomato
- 3/4 cup vegetable stock
- 1 bay leaf
- 2 tsp parsley
- In large sauce pan, saute onion, garlic, oregano, basil, thyme, pepper, and red pepper in evoo until onion is soft. Add diced tomatoes and simmer.
- Add remaining ingredients except parsley and boil. Reduce heat and summer for 1 1/2 to 2 hours. Stir in parsley and stir frequently.
- about 1/2 lb of eggplant
- 1 egg
- 3 1/2 Tbs milk
- 1/2 cup flour
- 1/4 cup bread crumbs
- olive oil cooking spray
- Marinara Sauce
- 1/2 cup low-fat mozzarella cheese
- 1 Tbsp grated parmesan
- 1 1/3 cup cooked whole wheat pasta
- Preheat oven to 400 degrees
- Cut eggplant into 8 slices about 1/4 inch thick
- In small bowl, beat egg with milk. Dredge eggplant slices in flour, then milk mixture, then breadcrumbs
- In large saute pan, saute eggplant in evoo cooking spray over med-high heat for 3-5 min per side.
- Transfer the cooked eggplant to baking dish. Top with marinara and sprinkle cheeses over top. Place in oven until cheese is bubbly.