A 10 Minute “Hard Core On the Floor” Tummy Toning Ab Workout + An Iced Golden Milk Latte Smoothie

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Alright party people, it’s that time again . . . time for another round of fit Friday fun 🎉🎉🎉

Today I’m sharing a short, sharp tummy toning workout that you do anywhere, anytime in just 10 minutes , no equipment required – what do you say,

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

We will do – 5 exercises (10 reps each) that focus on toning, tightening and strengthening your core – 6 pack abs here we come baby! 😘😘😘

Here’s what we’re going to do;

Hollow RocksKnee to Elbow PlankReverse CrunchOblique Crunch and Russian Twists – we will do 10 reps of each exercise (count reps per side for knee to elbow plank – oblique crunches and Russian twists) and repeat the entire sequence through for a total of 3 rounds.

Once that’s done we will move onto one firey little finisher where we get into a plank position and hold it for as long as good form allows.

Remember, 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 –

10 minute
“Hard Core On the Floor”
Tummy Toning AB 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, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, anti-inflammatory, tummy taming iced golden milk latte sound?

This smoothie not only tastes simply divine with creamy coconut yogurt combined with the subtle sweetness of our frozen banana, a splash of vanilla and the gentle, belly warming hum of turmeric, cinnamon and ginger really does taste all kinds of incredible, but this pretty little smoothie of ours also happens to be a nutritional powerhouse! 😋👊🏻💛

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity!  💛💛💛

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is and I (and my tummy, brain and digestive system) are extremely thankful. One sip and I think know that you (and that beautiful body of yours) will agree, no question! ✨💛✨

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

Oh and I should probably mention that not only does our delicious, nutritious, pretty little, iced golden milk latte taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, keto and paleo friendly – so much to love I tell you ❤️❤️❤️

Iced Golden Milk Latte
{Vegan – Dairy Free – Sugar Free – Keto – Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, perfectly spiced, anti-inflammatory, tummy taming iced golden milk latte

Ingredients –

1/3 cup coconut yogurt

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

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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground cinnamon

1/4 teaspoon of ground ginger

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

1 Tablespoon of coconut oil – this is also important in helping the body absorb those important vitamins and minerals in the turmeric.

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

A pinch of turmeric

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 and dust with turmeric if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe – I like to use The Healthy Chef – WPI) and some great lakes gelatin or vital proteins collagen peptides 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

Don’t forget . . .

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 🙂


4 Comments on A 10 Minute “Hard Core On the Floor” Tummy Toning Ab Workout + An Iced Golden Milk Latte Smoothie

  1. Joanna
    August 3, 2017 at 12:47 pm (6 months ago)

    This looks great, and I am definitely adding it to the end of my weights session tomorrow. I took a look at your FB page, and you look really great – surely you’re doing a lot more than the weekly workouts you post – I’d love to have a whole post dedicated to your workout philosophy and routine.

    • Emma
      August 3, 2017 at 8:49 pm (6 months ago)

      That sounds like a great plan Joanna, let me know what you think once you try it.

      And thank you so much for your kind words and compliments.For the last few months I’ve been doing 3, full body weight sessions a week – my philosophy, and what works best for me, is really just to lift heavy (for me) weights and keep things nice and simple 🙂 It’s not fancy or glamorous but it works.

      I will definitely think about putting together a weekly workout/overview post if that’s something you’d be interested in seeing 🙂

      • Joanna
        August 4, 2017 at 8:23 am (6 months ago)

        So I did the workout! All good, except I struggle with oblique crunches (I can’t seem to lift up at that angle), so I did shoulder-to-knee in the regular crunch position on both sides instead. Am planning a tumeric smoothie for lunch! And yes – some examples of your 3X week lifting sessions would be really interesting. Sort of like “what I ate in a day” by other bloggers, but “how I work out in a week”. Have a good weekend!

        • Emma
          August 4, 2017 at 9:02 pm (6 months ago)

          Awesome Joanna, nicely done!

          Thanks for suggestions, I’ll keep them in mind 🙂

          Enjoy your weekend xo


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