Fit Friday Fun – A {NEW} 20 Minute Shoulder Sculpting Workout & A Bonus Pumpkin Spice Smoothie Recipe

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Alright party people, whose ready to get their workout on?!

Today I’m sharing a short, sharp, shoulder sculpting workout that you can get in and get done in just 20 minutes! What do you say, are you in?

Of course you are, you’re cool like that 😉

But, believe me when I say this workout is no joke, just because it’s short doesn’t mean it’s not effective, trust me . . . when you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing and um your arms may feel a little like jelly, FYI . . .

The Struggle is real #fitgirlproblems -

. . . you have been warned.

But, this short, sharp shoulder sculpting workout will also  leave you feeling strong and energized ready to take on the rest of your day! 💪🏻💪🏻💪🏻

So, here’s what we are going to do –

7 basic exercises – Upright Row – Front Raise – Lateral Raise – Reverse Fly – Triceps Extensions – Bicep Curls  & an Overhead Press.

We will do 8-10 reps of each exercise and repeat the entire sequence through for a total of 3 rounds, sound good?

I believe in you -

Nothing overly complicated, basic movements done with good form for a short but effective shoulder sculpting workout.

We will move from one exercise to the next with minimal/no rest in between – I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours and rest as needed.

Anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

Catch your breath, grab a drink then get straight back into it and repeat for a total of 3 rounds, deal?

Now, grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

You can do it!

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

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!

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 –

 20 Minute Shoulder Sculpting Workout

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.

20 Minute Shoulder Sculpting Workout -

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.

Take care f your body, it's the only place you have t o live. Jim Rohn -

How does a nice tall, subtly sweet, creamy, dreamy, perfectly spiced, pumpkin spiced smoothie sound?

Oh you guys this smoothie is straight up heaven in a cup!

Sweetened naturally with our frozen banana, some pumpkin puree’, a splash of vanilla and a  cheeky little pinch of our healthy, homemade pumpkin spice mix – it’s really tastes all kinds of divine!

It’s thick and creamy, deliciously dreamy, subtly sweet and perfectly spiced – heaven in a cup I tell you!

FYI – this pretty little glass of deliciousness also happens to be packed with protein and  slow release, low GI carbs that will help refuel and re-energize that beautiful body of yours.

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 does our delicious, nutritious pumpkin spiced smoothie taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Pumpkin Spiced Smoothie {Vegan, Gluten Free & Paleo Friendly} -

Pumpkin Spiced Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, thick, creamy, subtly sweet, perfectly spiced, delicious, pumpkin spiced smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

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

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

2 Tablespoons of pumpkin puree’

1 teaspoon of vanilla extract

1/2 teaspoon of healthy, homemade pumpkin spice mix (more or less to taste)

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

Optional but recommended for serving –

Coconut flakes

An extra pinch of our healthy, homemade pumpkin spice mix

Method –

1 – Place all smoothie ingredients into your and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with coconut flakes and en extra pinch of our healthy, homemade pumpkin spice mix if desired

Notes – If you prefer your smoothies on the sweeter side I suggest you add a few drops of vanilla cream stevia or even a drizzle of maple syrup to taste. Feel free to play around and make it just the way you like it 😉

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


Some people are just pure magic, that's all.

FYI – You are “some people” 🔮✨❤️🙆🏻

Now go and have yourself a killer day xoxo


Question of the day –

What’s your favorite way to refuel after a workout?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page 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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