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

Ok good, because today I’m sharing a short, sharp, shoulder sculpting workout that you can do anytime, anywhere in just 10 minutes

Everybody got time for dat’

Here’s what we are going to do –

5 exercises – Forward arm circles – Backwards arm circles – Hand Release push ups – Alternating side planks – Triceps dips – we will do 10 reps of each exercise and repeat the entire sequence through for a total of 4 rounds, got it?

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

I should warn you though just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout believe me when I say by the final round you will be feeling it, heart rate pumping, endorphins flowing and metabolism firing!

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?

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 –

10 Minute – No Equipment – Upper 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.

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 for our post workout refuel –  Smoothies are a great option for your post workout refuel, they make it super easy for the body to absorb and digest those precious nutrients, they are seriously convenient, quick and easy to prepare and, a great option for those of us who don’t have much of an appetite post workout.

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, creamy, dreamy, iced pumpkin spiced latte sound?

Oh you guys this smoothie is straight up heaven in a cup!

Sweetened naturally with our frozen banana, some pumpkin puree’, a splash of vanilla and a  cheeky little pinch of our healthy, homemade pumpkin spice mix and a gentle hum of espresso it’s really tastes all kinds of divine!

It’s thick and creamy, deliciously dreamy, subtly sweet and perfectly spiced – heaven in a cup I tell you!

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 delicious, nutritious Iced pumpkin spiced latte taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Iced Pumpkin Spiced Latte
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, thick, creamy, dreamy, subtly sweet, espresso infused iced pumpkin spiced latte

Ingredients –

1/3 cup coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice)

1/2 an overripe banana (preferably pre-frozen)

2 Tablespoons of pumpkin puree’

A shot (or 2) of espresso, cooled – could sub 1 teaspoon of instant espresso

1 teaspoon of vanilla extract

1/2 teaspoon of healthy, homemade pumpkin spice mix (more or less to taste)

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs (or  dark chocolate coated coffee beans) crushed

An extra pinch of our healthy, homemade pumpkin spice mix

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 (or crushed up chocolate coated coffee beans) and en extra pinch of our healthy, homemade pumpkin spice mix if desired

Notes – If you prefer your smoothies on the sweeter side I suggest you add a few drops of vanilla cream stevia or even a drizzle of maple syrup to taste. Feel free to play around and make it just the way you like it 😉

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

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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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