Fit Friday Fun – A 10 Minute {No Equipment} Body-weight workout & A Bonus Mango & Pineapple Smoothie Recipe

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Alright party people, today I’m sharing one short, sharp total body workout that you can do anywhere, anytime in just 10 minutes, are you in?

Don’t let the fact that this body-weight “only” workout  takes just 10 short minutes  fool you, this workout is no joke. It’s hard and fast and believe me when I say you will feel the burn from head to toe!

Your heart rate will be pumping, endorphin’s flowing, metabolism firing! Ah how I love that post workout rush!

Workout Time -

So, here’s what we are going to do –

5 basic exercises –  Push up – Alternating Side planks – Rear Leg Raise – Triceps Push Ups & Plank Jacks – we will do 8 reps of each exercise and repeat the entire sequence through for a total of 3 rounds, got it?

Nothing complicated, basic movements done with good form for a short but effective total body workout.

We will move from one exercise to the next with minimal/no rest in between then once we have completed all reps of each exercises we will take 1 full delicious minute of rest and recovery – catch your breath, grab a drink then we get straight back into it and repeat for a total of 3, deal?

Body-weight workouts are great for those who are just starting out but they are also really handy for those busy days when we can’t make it to the gym or if you’re on the road traveling. They are also great for checking form which is so, so important!

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

You Can Do It! -

And because nothing makes a workout 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 them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

10 minute Total Body Workout – No Equipment Required

As always make sure you are nice an warm before you start your 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.

10 Minute Total body - Body-weight workout - No equipment required -

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.

Now onto our bonus smoothie recipe . . .

It’s so important to nourish and re-energize your body post workout, you want to make sure you give those muscles some fuel so that they can rebuild and repair themselves after working so hard.

It’s so important to nourish and re-energize your body post workout, you want to make sure  you give those muscles some fuel so that they can rebuild and repair themselves after working so hard.


How does a nice tall, light, fresh,tart, tangy, creamy, dreamy, delicious, nutritious, subtly sweet, seriously healthy, tropical inspired mango and pineapple smoothie sound?

Let me tell you, if you think this smoothie sounds good wait until you taste it!

The tart tangy coconut yogurt combined with the sharp sweetness of pineapple and the mellowed out mango makes this smoothie and absolute taste sensation!

It really is simply divine, the perfect way to treat yo’ self and refuel and re-energize that beautiful body of yours on this fabulous Friday.

Oh and I should probably mention that not only is our mango and pineapple smoothie seriously delicious but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ♥♥♥

Mango and Pineapple Smoothie {Vegan, Gluten Free & Paleo Friendly} -

Mango and Pineapple Smoothie {Vegan, Gluten Free & Paleo friendly}
Makes 1 light, fresh,creamy, dreamy, delicious, nutritious, subtly sweet, secretly healthy, tropical inspired, mango and pineapple smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice)

1 teaspoon of vanilla extract

1/2 an overripe banana (preferably pre-frozen)

1/2 cup of frozen mango pieces

1/2 cup frozen pineapple pieces

1/4-1/2  cup of ice – more or less to desired consistency

Optional but recommended for serving –

Coconut flakes

Fresh Mint

Method –

1 – Place all ingredients, except coconut flakes and mint, into a blender and process until smooth and creamy.

2 – Pour into a chilled glass or mason jar then top with coconut flakes, and fresh mint if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe) and some great lakes gelatin for an extra boost of protein if you’re into that kinda thing – do what you feel baby 🙂

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go;

Don't wait until you've reached your goal to be proud of yourself. Be Proud of every step you take toward reaching that goal -

and have yourself a killer day xoxo


Question of the day –

Tell me, what’s your fave post workout snack?

Feel free to share recipes or leave links to recipes in the comments below and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to 🙂



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