A 20 Minute Upper Body Workout & A Dark and Delicious “Ginger Ninja” Super Smoothie

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Last week we did legs so today I’m thinking this weeks it’s time to work those shoulders and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, upper body workout that you can get in and get done in around 20 minutes!

✳️8 exercises
✳️8 each
♻️x 3 rounds
✳️Boomshakalocka, done 👊🏻

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Here’s what we are going to do –

8 exercises –  Bent over rows – Upright rows – Front Raise – Lateral Raise – Reverse Fly’s – Tricep Kickbacks – Bicep Curls &  Overhead Press.

We will do 8 reps of exercise and repeat the entire sequence through for a total of 3 rounds, sound good?

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

I should warn you though, just because you’re workout is short doesn’t mean it’s not effective, believe me when I say by the final round you will be feeling a nice little fire burning in those beautiful biceps (hence the name – “inferno” ) and um . . . FYI –

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The struggle is so real!

That being said, I guarantee after this workout you will be feeling refreshed and energized ready to take on the rest of your day!

Now, 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?

Grab yourself a weapon of choice – I suggest using either a dumbbell or kettlebell, but resistance bands or a combination would work if you like. Just make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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!

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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 –

20 Minute Upper Body Inferno

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, decedent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, secretly healthy, seriously chocolatey, ginger spiced smoothie sound?

The combination of creamy dreamy coconut yogurt, decadent rich cacao, a splash of vanilla, a pinch of cinnamon and a gentle, belly warming hum of ginger just marries so perfectly together I know you’re going to absolutely love it!

Not only does it tastes all kinds of delicious but it’s also bursting with nutritional value thanks to our cacao, coconut, cinnamon and ginger. This bad boy is rich in antioxidants, is a natural anti-inflammatory, it will help to aid digestion, boost immunity and your metabolism (aka – aid in weight loss) and so much more! Hence the name ginger ninja – it’s dark, delicious and a sneaky little nutritional powerhouse!

Oh and I should probably mention that not only does our decadent and rich, creamy, dreamy, seriously chocolatey, perfectly spiced 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 ❤️❤️❤️

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.

Ginger Ninja Super Smoothie
{Vegan – Dairy Free – Paleo Friendly}
Makes 1 nice tall, decadent, rich, creamy, dreamy, delicious, nutritious, seriously chocolatey, perfectly spiced, secretly healthy super 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 Tablespoon of cacao

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

1 teaspoon of fresh ginger, grated  (or 1/4 teaspoon of dried/ground ginger)

A pinch of cinnamon

A pinch of salt

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

Optional but recommended for serving –

Cacao nibs

Coconut Flakes

Dried Ginger, finely sliced

Chia Seeds

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 dried ginger and a sprinkling of chia seeds if desired.

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work really well 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

Now go;

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and have yourself a killer day xoxo


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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