A 20 Minute Lower Body Workout & A Secretly Healthy, Grown Up Chocolate Thickshake Recipe

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Alright party people, time for another round of fit Friday fun, are you ready?!

It’s been a while since we had ourselves a solid lower body session so today I figured it was time I shared a brand new,  short, sharp booty building workout that you can get in and get done in just 20 minutes what do you say, are you up for it?

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) which means you get a serious bang for your workout butt, I mean buck 😉

Squats For Fun - www.betterwithcake.com

So, here’s what we are going to do –

5 exercises – Deadlift – Squat – Step Ups – Reverse Lunge and Glute Bridges – we will do 8-10 reps of each exercise and repeat the entire sequence through for a total of 3 rounds, sound good?

Nothing complicated, basic movements done with good form for a short but effective lower 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 rounds, deal?

Workout Time - www.betterwithcake.com

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.

Day after leg day waddle - www.betterwithcake.com

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 Booty Building 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.

20 Minute Booty Building, Lower Body 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 for our bonus smoothie recipe . . .

How does a nice tall, creamy, dreamy, deliciously indulgent, secretly healthy, gown up chocolate thickshake sound?

Good right?!

I don’t care how old you are, chocolate milk is always awesome and this deliciously simple, secretly healthy, grown up version is no exception!

It’s decadent and rich, subtly sweet, seriously creamy and simply divine!

That little pinch of cinnamon really takes things to a whole new level – you guys are going to love it! 😋❤️👌🏻

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 creamy, dreamy, deliciously indulgent chocolate hazelnut cream 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 ❤️❤️❤️

Secretly Healthy, Grown Up Chocolate Thickshake {Vegan. Gluten Free & Paleo Friendly} - www.betterwithcake.com

Secretly Healthy, Grown Up Chocolate Thickshake
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, creamy, dreamy, deliciously indulgent, secretly healthy, seriously chocolaty thickshake

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 Tablespoon of cacao

1/8 teaspoon of ground cinnamon (more or less to taste)

A pinch of salt

8-10 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 (or a little of this Cacao Crunch by Power Super Foods)

A drizzle of DYI – chocolate sauce made simply by mixing equal parts cacao and coconut oil + a drizzle of maple syrup and/or vanilla to desired sweetness and consistency. You can also add a splash of almond milk, coconut cream (or milk of choice) to thin it out if you like.

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) and a drizzle of that DYI – chocolate sauce 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,

Be a pineapple! Stand tall, wear a crown and be sweet on the inside. - 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 🙂


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