A 20 Minute {No Equipment} Total Body Conditioning Workout & A Strawberry Choc Chip Chiller Recipe

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F-F-Friday baby!!!!!!

You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

Wait, wait, don’t go . . . we won’t literally be doing 100 billion burpees (well, not quite 😉 ) but, you and I both know that even “just” doing 10 burpees feels like a billion and I know, I know we say we hate em’ we deep, deep, deep, DEEP, DEEP down, we also sorta, kinda love em’ don’t we 😈🖤😈🖤

Here’s what we are going to do –

4 basic exercises;

✳️ In & Out Jump Squats
✳️ Burpees
✳️ Mountain Climbers &
✳️ Russian twists

The first time through we will do 21 reps of each exercise and repeat the entire sequence through this time doing 15 reps each exercise, then, 9 reps each, then back up to 15 reps each and finish with one final power round of 21 reps each – what do you say, are you up for the challenge?

We will move from one exercise to the next with minimal/no rest in between – 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?!

Nothing complicated, basic movements done with good form for a short but effective total body workout.

And 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!

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 –

 She loves me, she loves me not . . .
Total Body Conditioning 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 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, subtly sweet, secretly healthy, creamy, dream strawberry choc chip chiller sound?

A combination of tart, tangy coconut yogurt, sweet juicy strawberries and some cheeky cacao nibs (or dark chocolate chips if you like) is not only seriously refreshing but it tastes like an absolute dream!

Hello chocolate and strawberries = match made in heaven!

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 divine little 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 ❤️❤️❤️

Strawberry Choc Chip Chiller
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, secretly healthy, creamy, dreamy, choc chip studded strawberry 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)

1/2 cup frozen strawberries (could use fresh if you prefer)

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1 Tablespoon of cacao nibs (or dark chocolate chips)

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

Optional but recommended for serving –

Coconut flakes

Extra cacao nibs (or dark chocolate chips)

Strawberries

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 a fresh strawberry 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 and remember;

You are enough - www.betterewithcake.com

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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