After making your sandbag from my previous post here, we can now put it to use. Sandbags don’t have to be just for strength. Through high intensity interval training (HIIT) you can incorporate endurance too. It is a great way to work both energy systems, aerobic and anaerobic.
During HIIT, you switch between high intensity intervals and low or moderate intensity intervals. You get your heart rate up quickly and easily maintain it. Cardio and strength exercises can be included into a HIIT workout. The workout below is mostly cardio, but the sandbag adds a strength component.
For this workout you will need to find a hill that you can run up for 1-2 minutes continuously. If you use a treadmill, set the incline to 5-10%. Whatever is best for you.
-Jog at 50% for 5 minutes
-Arm circles forwards and backwards, 10 times each
-Run 1-2 minutes
-Rest half the time you ran
-Sprint with sandbag 30 sec – 1 minute
-Rest half the time you sprinted
This is just one HIIT workout you can incorporate into your routine. I find this workout to be a great way to train for the sandbag carry and hill climbs during Spartan Races. Also, you can switch this workout up by sprinting with no sandbag and running with one. Just make sure to change the time durations for each too. Either way it is a great way to improve on the sandbag carry. I hope it works well for you!!
Today on the menu is a recipe that is super indulgent and comforting, 3 cheese Alfredo pesto lasagna! I made this recipe a couple times in the last couple months but most recently I made it for Mitch’s birthday, it has become one of our favorites. This recipe is definitely comfort food, super creamy and rich! Makes you take a second between bites! Before I start drooling, let’s get into the recipe!
- 4 cups of fresh spinach
- 1 cup of fresh basil
- 1 zucchini
- 1 onion
- 2 cloves of garlic
- 1 teaspoon of dried oregano
- salt and pepper to tast
- Preheat your oven to 400 degrees F.
- Bring a large pot of salted water to a boil and place your lasagna noodles in the boiling water to cook (follow instructions on your pasta box).
- While the pasta is cooking you can start prepping your veggie filling. Finely chop your basil, spinach, onion, zucchini and garlic.
- In a large skillet pour in your veggies with some oil or water and turn onto medium heat. Add in your seasoning and stir continuously so everything cooks down evenly.
- Once your onions brown and your spinach has wilted down, take the skillet off the heat and set aside.
- The last thing to prep is your ricotta filling. In a food processor add in all your ingredients except you olive oil. Pulse together adding olive oil slowly until a crumbly/smooth texture is achieved.
- When your noodles have finished cooking, turn the heat off and strain them. I do prefer to leave them in the water because I find that gluten-free lasagna noodles get really sticky and if they are in the water they can be pulled out easily with a pair of tongs! But use the method that you are comfortable with.
- Almost done! Time to assemble, in a large casserole dish cover the bottom of the dish with Alfredo sauce (I like to alternate Alfredo sauces each layer). Add your first layer of noodles, a thin layer of ricotta, veggies, some Alfredo sauce and a little bit of your vegan cheeses. Continue with your layers until you have used all your ingredients.
- Cover the lasagna with your remaining Alfredo sauce and top off with the rest of your vegan mozzarella and parmesan.
- Place in the oven to bake for 35-45 minutes or until it is golden brown and bubbly! Let the lasagna cool for 5 minutes (if you can wait) and then enjoy!!
Servings: Makes 6-8 Servings
Prep & Cook Time: 80 minutes
Hope you try this one out! A showstopper and easily customizable!
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