Fit Friday Fun – A 15 Minute Shoulder Shaping Workout & A Bonus Chocolate Chai Smoothie Recipe

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Alright party people, it’s that time again, time for another round of Fit Friday Fun, are you ready?

Today I’m sharing a short, sharp shoulder sculpting workout that you can get done in just 15 minutes!

I’ve said it before and I’ll say it again, with the right combination of exercises you can have an awesome workout in next to no time at all, and that my friend is what we are going to do today!

Supergirl -

A short, sharp shoulder sculpting workout that will get your blood pumpin’, heart rate thumpin’, your metabolism firing and leave you feeling energized and strong ready to take on the rest of your day what do you say, sound good?

Workout Time -

So, here’s what we are going to do –

Just 6 exercises – Bench Press – Upright Row – Front Raise – Lateral Raise – Reverse Fly and Triceps kickbacks – we will aim to do 10 reps of each exercise before taking 1 minute to rest and then we repeat the entire sequence through for a total of 3 rounds, got it?

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

Lift heavy things up. Put them back down. Repeat.

We will move from one exercise to the next with minimal/no rest in between then once we have completed all reps of each exercises we will take 1 full delicious minute of rest and recovery – catch your breath, grab a drink then we get straight back into it and repeat for a total of 3 rounds, deal?

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.

Believe you can and you're half way there.

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 -

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 –

15 Minute Shoulder Shaping 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.

15 Minute Shoulder Shaping Workout -

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, decadent and rich, delicious, nutritious, subtly sweet, seriously chocolaty, perfectly spiced chai inspired smoothie sound?

Let me tell you, if you think this smoothie sounds good wait until you taste it!

It really is simply divine, the perfect way to refuel and re-energize that beautiful body of yours on this fabulous Friday.

Oh and I should probably mention that not only is our chocolate chai smoothy seriously delicious, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ♥♥♥

Chocolate Chai Smoothie {Vegan, Gluten Free & Paleo Friendly} -

Chocolate Chai Smoothie
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, thick, creamy, decadent, rich, subtly sweet, perfectly spiced, seriously chocolaty, chai inspired smoothie.

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)

1 teaspoon of vanilla extract

1 Tablespoon of cacao

1/2 teaspoon of cinnamon

1/8 teaspoon of nutmeg

1/8 teaspoon of cloves

1/8 teaspoon of cardamom

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

For serving –

Cacao nibs – I use this cacao crunch by Power Superfoods ♥

Coconut Flakes


Method –

1 – Place all smoothie ingredients into a blender and process until smooth and creamy.

2 – To serve, pour into a chilled glass/mason jar or bowl and top with shredded coconut, cacao nibs and an extra sprinkling of cinnamon if desired.

Note – You could also add in a scoop of protein powder (vanilla, chocolate or unflavoured would work really well 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 with your workout – hit me up in the comments below via the Facebook page on Twitter or on Instagram

And FYI –

You are enough -

Now go and have yourself a killer day xoxo


Question of the day –

Are you a fellow smoothie lover?! If so, what’s your fave flavor combination? Sharing is caring remember, a girl can never have to many options 😉

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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