FFFFRRRIIIIIDDDAAAAAAAAYYYYYYYYYY!!!!!!!

But seriously, how is it Friday again already?!

Hold onto your hat baby, this year is flying by!!!!

Ok enough with the silliness, whose ready to get a good sweat on and come workout with me?

Today we are gonna have ourselves some fun with another crazy cool, hard and fast lift weights faster challenges – “The royal cup” by Jen Sinkler.

Today’s challenge is a full body workout which incorporates some of the major muscle groups – think glutes, hamstrings, quads, and core so you’re heart rate will be sky high baby!

I’m talking serious bang for your workout buck here people!

All you need for today’s workout is just one pretty little kettlebell, a swingin’ good attitude and your trusty old timer and we are good to go baby!

You guys this workout is all kinds of fun!

It’s hard, fast and all kinds of effective!

Not gonna lie, after completing 3 rounds of this little circuit I was one hot, sweaty mess!

But I felt ah-maze-zing!

Seriously is there anything better than getting good sweat on?!

So, here’s what we are going to do . . . 5 different exercises and we repeat the entire sequence through for a total of 3 rounds.

Simple right?

5 exercises

3 rounds total

Rest as you need

Are you in?

Of course you are because you’re all kinds of awesome and always up for the challenge – it’s one of the reasons why I love you 🙂

It’s you against you baby, so you better bring your A game aiiiight?!

Below I have added in the video demo that Jen made to go along with her “Royal Cup” workout. Feel free to watch it before you get started if some of the exercises are new to you or, you simply want to see what you’re in for.

Not only will you get to see Jen in action but you will get a complete how-to for each exercise as she walks and talks you through the entire challenge,

Ok so, now we are all caught up and know what the plan is whose ready to bring it?

And, because nothing makes a challenge more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have yourselves a little healthy competition see who can knock it out in the tastes time?

Don’t forget to post your results either in the comments below give me a shout on the Facebook page or feel free to tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.

Ok enough chit chat here we goooooooo –

“The Royal” – By Jen Sinkler #liftweighhtsfaster

As always make sure you are nice an warm before you start ay workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Here’s how I did –

Aww yeah – workout destroyed baby!

Don’t forget to post your results either in the comments below give me a shout on the Facebook page or feel free to tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.

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Question of the day –

What’s your favourite way to get your workout on?
Indoors, outdoors, cardio, weights, crossfit, yoga, pilates . . . ?? Me?! I love me some heavy duty weights 🙂