A 20 Minute – No Equipment – 10 to 1 – Total Body Conditioning Workout & A Cranberry, Pineapple, Mint & Lime Smoothie Recipe

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Here we are, another Friday is upon us and you know what that means,

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It’s time for another round of fit Friday fun!!!

Are you ready?!

I sure hope so because we are going to have ourselves some fun today!!!

Today I’m sharing a short, sharp total body workout that you can do anywhere, anytime in just 20 minutes, no equipment required.

Even though it may be short and you’re using nothing but your beautiful body as resistance his workout 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!

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So, here’s what we are going to do –

7 exercises – Walking Lunges – Squats – Triceps Dips – Mountain Climbers – Step Ups – Push Ups & Russian Twists.

We will start by doing 10 reps of each exercise and we repeat the entire sequence through, decreasing reps, each set, until we get down to 1 – resting as needed along the way.

FYI -lunges, mountain climbers, step ups and Russian twists we count reps per leg/side, you’re welcome 😘

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!

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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 to 1 – No Equipment –
Total 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.

10 to 1 - No Equipment - Total Body - Metabolic Conditioning 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 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.

How does a nice tall, light, fresh, clean, crisp, seriously refreshing, cranberry, pineapple, mint and lime smoothie sound?

A combination of creamy, dreamy, coconut yogurt, tart, tangy cranberries, sweet, juicy pineapple pieces, fresh mint and a pinch lime zest is not only all kinds of refreshing it’s an absolute taste sensation! 👌🏻

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 cranberry, pineapple, mint and lime 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 ❤️❤️❤️

 Cranberry, Pineapple, Mint & Lime Smoothie {Vegan, Gluten Free & Paleo Friendly} - www.betterwithcake.com

Cranberry, Pineapple Mint & Lime Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, l light, fresh, clean, crisp, seriously refreshing, pretty pink, cranberry, pineapple, mint and lime 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)

1/3 cup of frozen cranberries

1/2 cup frozen pineapple pieces

1 Tablespoon of fresh mint leaves (about 8 large leaves)

1 teaspoon of freshly grated lime zest

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

Optional but recommended for serving –

Coconut flakes

Fresh Mint

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 a sprig or two of mint if desired.

Note – 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

Now go;

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and have yourself a killer day xoxo

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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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