A 20 Minute {No Equipment} Lower Body Workout + A Maple-Pecan Banana Bliss Smoothie Recipe

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Alright party people, it’s that time again, time for another round of fit Friday fun, are you ready?!

Last week we worked on sculpting our shoulders so today I thought we would have ourselves a  short, sharp lower body workout that you can get in and get done in just 20 minutes what do you say, are you up for it?

Nothing complicated, basic movements done with good form for a short but effective lower body workout that will leave you feeling strong, energized and ready to take on the rest of your day.

Workout Time - www.betterwithcake.com

So, here’s what we are going to do –

4 exercises – Step Ups – Reverse Lunges – Squats and Squat Jumps – we will do 8-10 reps of each exercise (for step ups and lunges count reps per leg) and repeat the entire sequence through for a total of 4 rounds, sound good?

Now, I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between  but that does not mean you don’t take any rest.

I want you to listen to that beautiful body of yours and 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?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 4 rounds, deal?

Now, for those of you are just starting out or are new to lifting feel free to do this workout without any added weight, believe me when I say just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout.

Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

For our more experienced lifters, 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.

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!

You Can Do It! - www.betterwithcake.com

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 {No Equipment}
Lower Body 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.

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 for our bonus smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously nutty, creamy, dreamy, maple-pecan banana smoothie sound?

Don’t let it’s humble, beige appearance fool you, this smoothie tastes like an absolute dream!

Tart tangy coconut yogurt is combined with a creamy, dreamy, frozen banana, a heaping spoonful of our healthy, homemade, maple-pecan almond butter, a splash of vanilla, a drizzle of maple syrup. 😋❤️👌🏼

I know it may not sound (or look) like much but believe me, this maple-pecan banana smoothie is so blissfully delicious, one sip will immediately transport you to cloud 9!

It’s subtly sweet, deliciously nutty, seriously creamy and simply divine!

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

It really is insanely delicious, the perfect way to treat yo’ self on this fabulous Friday.

Oh and I should probably mention that not only does our deliciously simple, maple-pecan banana bliss smoothie taste like heaven in a cup, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Maple-Pecan Banana Bliss
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, subtly sweet, creamy, dreamy, secretly healthy, deliciously nutty smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

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

1 heaping Tablespoon of our healthy, homemade, maple-pecan almond butter – (or 1 Tbsp of chopped almonds + 1 Tbsp of chopped pecans & 1 tsp of maple syrup)

1 Tablespoon of Maple syrup – more or less to taste, depending on how sweet you like your smoothies

4-6 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia  (or 1 teaspoon of vanilla extract)

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs

Chopped pecans

Chopped almonds

A drizzle of maple-pecan almond butter – or nut butter of choice

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, cacao nibs, chopped nuts and a drizzle of maple-pecan almond butter if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work well 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,

and have yourself a killer day xoxo


Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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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