A 15 Minute Booty Building Workout & A Iced Gingerbread Latte Recipe

Print Friendly

Just 2 days until Christmas and I don’t know about you but this pretty much sums up how I’m feeling right about now . . .

Coffee!!! I need more coffee!!!! - www.betterwithcake.com

How about you?!

Are you super organized and ready for the festive fun to begin or are you frantically running around trying to get things finished?!

I think I’m doing pretty well this year and even though I’m making great progress on my to-do list I feel like there is still so much to be done?!

So, because it’s such a busy time of year – you may already be on the road traveling or just not able to get to the gym so today I’m sharing a short, sharp lower body workout that you can do anywhere, anytime in just 15 minutes, no equipment required, and is guaranteed to get your heart rate pumping, endorphin’s flowing and leave you feeling strong, energized and ready to take on the rest of your day!

Workout Time - www.betterwithcake.com

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) so even without any added weight you’re guaranteed to still get some serious bang for your workout butt, I mean buck 😉

Squats For Fun - www.betterwithcake.com

I should warn you though 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, trust me!

That being said, if you do have access weights or are able to make it to the gym by all means, feel free to use them. Just make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

It all begins and ends in your mind. What you give power to has power over you, if you allow it. - www.betterwithcake.com

So, here’s what we are going to do –

4 basic exercises – Step up into a Reverse Lunge – Squats – Jump Squats – we will do 10 reps of each exercise then repeat the entire sequence through for a total of 4 rounds, sound good?

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, deal?

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!

I believe in you - 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 –

15 Minute 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.

15 Minute - No Equipment - Booty Building Workout - www.betterwithcake.com

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 smoothie recipe . . .

How does a nice tall, creamy, dreamy, fun and festive, secretly healthy, iced gingerbread latte sound?

It’s subtly sweet and perfectly spiced with a gentle hum (or big rev if you prefer) of espresso

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, iced gingerbread latte taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Skinny Iced Gingerbread Latte {Vegan, Gluten Free & Paleo Friendly} - www.betterwithcake.com

Iced Gingerbread Latte
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, subtly sweet, perfectly spiced, secretly healthy, holiday inspired shake with a nice little hum of espresso

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)

1-2 shots of your favorite espresso (or 1-2 teaspoon of instant coffee)

6-8 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia  (or 1 teaspoon of vanilla extract)

1 teaspoon of maple syrup

1/2 teaspoon of ground ginger

1/2 teaspoon of ground cinnamon

1/8 teaspoon of allspice

1/8 teaspoon of ground nutmeg

1/8 teaspoon of ground cloves

A pinch of cardamon (I use 1/2 of my 1/8th teaspoon measure)

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs (I like to use this Cacao Crunch by Power Super Foods)

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 (or crushed up chocolate coated coffee beans) if desired

You could also add in a scoop of protein powder (vanilla, chocolate 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,

Get your happy on - www.betterwithcake.com

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 🙂


Leave a Reply

Your email address will not be published. Required fields are marked *