The Sweaty and Shaky Medicine Ball Workout

Last week I taught my Thursday 6am Circuit class with only one piece of equipment:  a medicine ball.  Technically we used mats too, but those aren’t REALLY necessary.  As I posted on Facebook after class, medicine balls are so underrated I think!  When it comes to medicine balls, you really do get a lot of bang for your buck.  Here are some reasons why I promote incorporating medicine balls into your workouts:

• Provides an effective core workout
• Adds some variety to an exercise routine that’s getting “standard” or “boring”
• Simple way to add more weight and stabilization to regular body weight moves
• Cost effective for at home workouts
• Not bulky, aka very easy to travel with
• Amps up power moves, plyometrics, and those cardio blasts I love to throw into my workouts

If you are thinking about what your weekly workouts are going to be this week, I recommend trying out some medicine ball moves!  I seriously kicked my bum last week when I taught class with the medicine ball.  A workout definitely worth sharing, so here you go!

Each “round” in this medicine ball workout consists of two strength moves, one core move, and a cardio Tabata (20 seconds on/10 seconds off for a total of 8 rounds, or 4 minutes total).  For this workout, you will do the strength moves twice each (Move 1, Move 2, Move 1, Move 2) in a superset format, then do 1 round of the core exercise, and 1 round of the Tabata (alternating between the 2 moves provided). 

I promise you’ll be sweating and shaking by the end!

Round 1

• Strength Move 1:  Alternating front lunges with oblique twists, 10 each side
• Strength Move 2:  Staggered Pushups (pictured above), 10 each side
• Core Move:  Ab Sitbacks, 3 sets of 10
• Cardio Tabata Move 1:  Jack feet with front press arms
• Cardio Tabata Move 2:  Squat jumps

Round 2

• Strength Move 1:  Woodchop Squats, 10 each side
• Strength Move 2:  Medicine Ball Slams, 30 seconds
• Core Move:  Straight leg crunches, 3 sets of 10
• Cardio Tabata Move 1:  Shuffle touchdowns
• Cardio Tabata Move 2:  Oblique twist jumps

Round 3

• Strength Move 1:  Calf Raises + Overhead triceps extensions, 15 reps
• Strength Move 2:  Side lunge with knee lift and overhead press, 10 each side
• Core Move:  Seated oblique twists, 3 sets of 10
• Cardio Tabata Move 1:   Mountain climbers
• Cardio Tabata Move 2:   Quick feet

Round 4

• Strength Move 1:  Ball Halo + Bicep Curls, 10 halos + 2 sets of 10 bicep curls each side
• Strength Move 2:  Weighted supermans (need a lighter ball for these), 10 reps
• Core Move:  Lower body trunk rotation
• Cardio Tabata Move 1:   Speed skaters
• Cardio Tabata Move 2:   High knees

As always if you have any questions about what any of these moves are, or how to do them with a medicine ball, please ask!

Oh, and if you are looking for some new tunes, this is the VERY RANDOM playlist I put together for last week and will probably use again this week.  The theme is no theme.  😉

I’m planning on doing a “Soundtrack” themed playlist soon — songs from movies and/or tv!  Would love some suggestions!

Do you guys use medicine balls in your workouts?  What’s your favorite piece of at home workout equipment?  If you took my class last week, what did you think of this workout?  Any requests for the Soundtrack themed playlist coming soon?

Have a great Sunday and enjoy the rest of your weekend!

Words for the Weekend

Eggplant Parm Casserole

Morning!

Do you like eggplant?  It’s one of those vegetables I never really ate growing up but now that I’m so old and mature I really enjoy having it.  Plus word on the street is that eggplant only has 20 calories per cup.  And with 3 grams of fiber, vitamins A, B, C, Folate, and minerals like potassium and magnesium, calcium and phosphorus… you can’t really go wrong.

The word eggplant is funny to me.  It’s definitely one of those words that if you stare at it long enough, it looks REALLY weird.  You guys know what I’m talking about.  The word “napkin” is the same way.  Eggplant.  Def weird.

Here’s an eggplant recipe for you guys… then after you read about it you’ll be one step closer to your weekends!  Hooray!

Ingredients

• 2 medium to large-sized eggplants, sliced the long way
• 1 egg
• 2 tablespoons of extra virgin olive oil
• 1.5 cups ricotta cheese
• 2 tablespoons basil leaves
• Shredded mozzarella cheese
• 1 jar of tomato sauce
• Ground black pepper
• Cooking spray

Directions

1. Heat oven to 400 degrees.
2. Place the sliced eggplant on a sprayed baking sheet, then drizzle the olive oil over it and season with salt and pepper. Cook in the oven for 10 minutes, then flip and cook for another 5-7 minutes. When done, take out of oven and set aside.
3. In a large bowl, mix the egg with the ricotta cheese, basil, and ground pepper.
4. Spray an 8×8 baking dish with cooking spray.
5. Layer in the following order:  Eggplant, ricotta, sauce. Do this until you are out of eggplant. You will want to also end with the eggplant on top if possible.
6. Cover with desired amount of sauce and sprinkle with desired amount of shredded mozzarella cheese.
7. Bake in the oven for 20 minutes.

This makes for great Sunday night comfort food, although you should grill the eggplant instead of fry it if you want healthier.  The dish also makes for delicious leftovers, especially if you eat it cold the next day.  Something to make this weekend, perhaps?  If you are craving eggplant but not necessarily in the mood for this casserole you can also feel free to check out my posts on Healthier Eggplant Parm as well as Grilled Eggplant and Chickpea Salad.  Those won’t disappoint either!!

Fans of eggplant?  Yay or nay?

Hope everyone is wrapping their week up nicely and gearing up for a fun and relaxing weekend ahead.  Catch you later!