A {NEW} 20 Minute – Shoulder Sculpting Workout & A Strawberry Matcha Super Smoothie

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Alright party people, it’s that time again, time for another round of fit Friday fun  🎉 🎉 🎉

Whose ready to get their workout on?!

Today I’m sharing a short, sharp, shoulder sculpting workout that you can get in and get done in just 20 minutes!

But, believe me when I say this workout is no joke, just because it’s short doesn’t mean it’s not effective, trust me . . . when you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing and um your arms may feel a little like jelly, FYI . . .

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. . . you have been warned.

But, this short, sharp shoulder sculpting workout will also  leave you feeling strong and energized ready to take on the rest of your day!

So, here’s what we are going to do –

✳️6 exercises
✳️8-10 reps each
✳️x 3 rounds
Done 👊🏻

6 exercises – Dumbbell Pull Over – Hammer Curls – Front Raise – Lateral Raise – Reverse Fly’s – Arnold Press.

We will aim to do 8-10 reps of each exercise, moving from one exercise to the next, resting as needed, then repeat the entire sequence through for a total of 3 rounds, sound good?

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

Now, just because I’m not allocating any specific rest breaks in today’s workout does not mean you don’t take any rest.

I want you to listen to that beautiful body of yours and 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?!

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.

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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!

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-
Shoulder Sculpting 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 . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, nutrient rich, strawberry matcha smoothie sound?

The combination of tart, tangy coconut yogurt, combined with the natural sweetness of our frozen banana and vibrant, delicious, luscious little strawberries, marries so perfectly with the earthy tones of that magnificent matcha – you guys, this smoothie is absolutely deeeeelish!

This pretty little, pastel pink smoothie is quite the nutritional powerhouse! It’s packed with protein, high in fiber, rich in anti-oxidants and those all important omega 3’s and thanks to that magnificent matcha  this smoothie is also great for digestion, will help support your hormones (and adrenals), aid in post workout recovery and give your immune system a nice little boost – I told you it was a super smoothie didn’t I?! 

All that nutritional value and still 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 pretty pink, powerhouse of a smoothie 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 ❤️❤️❤️

 Strawberry Matcha Super Smoothie
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, creamy, dreamy, delicious, nutritious, 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)

1/3 cup of frozen strawberries

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

1 scoop (1/4-1/2 teaspoon) of Matcha Green Tea

1 teaspoon of Chia seeds

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

A sprig or 2 of 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, cacao nibs and a fresh 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;

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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