A 30 Minute Chest and Back Workout & A Berry, Mint and Lime Mojito Smoothie

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It’s that time again . . .

Time for another round of fit Friday fun . . . So I have to ask . . .

Did you say yes?!

Ok good, because today I’m sharing a short, sharp chest and back chiseling workout that you can get in and get done in around 30 minutes!

Because who doesn’t want a nice perky chest and a strong, shapely back am I right?!

So, here’s what we are going to do;

✳️7 exercises
✳️8 reps each
✳️x 3 rounds
✳️Boomshakalocka, done 👊🏻

We will do – Bench Press – Chest Flys – Dumbbell Pullovers – Hand Release Push Ups – Skull Crushers – Bent Over Rows & Reverse Flys.

Aim to do 8 reps of each exercise, before moving onto the next and repeat the entire sequence through for a total of 3 rounds, sound good?

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?

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

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

Grab yourself a weapon of choice – dumbbells, kettlebells, a barbell, 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!


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 –

30 Minute

Chest and Back 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, light, fresh, subtly sweet, secretly healthy, creamy, dreamy, vibrant, delicious, antioxidant rich, berry, mint and lime mojito smoothie sound?

Tart tangy coconut yogurt is blended with a creamy, dreamy, frozen banana, a splash of vanilla, a of combination sweet juicy berries, some fresh mint leaves and a touch of lime zest!

Yes, yes, yes!!! 🍹🍹🍹

This smoothie is not only seriously refreshing but its absolutely bursting with nutritional value. It’s antioxidant rich and packed with protein but, most importantly, it also tastes like an absolute dream!

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 mocktail taste like heaven in a cup but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Berry Mint and Lime Mojito Smoothie
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, seriously healthy, creamy, dreamy 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 of frozen mixed berries – I used a combination of blueberries, raspberries, strawberries and blackberries

1 Tablespoon of fresh mint leaves, firmly packed – about 10 large leaves

1 teaspoon of freshly grated lime zest

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

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

Optional but recommended for serving –

Coconut flakes

Chia seeds

Fresh mint

Lime zest

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, chia seeds, a sprig or two of fresh mint and a sprinkling of lime zest 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;

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 🙂


2 Comments on A 30 Minute Chest and Back Workout & A Berry, Mint and Lime Mojito Smoothie

  1. Karly
    April 28, 2017 at 9:19 pm (10 months ago)

    Gorgeous smoothie! Thanks for linkin’ up with What’s Cookin’ Wednesday!

    • Emma
      April 28, 2017 at 9:38 pm (10 months ago)

      Thanks so much Karly, and thanks so much for hosting xo


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