Fit Friday Fun – a 20 Minute Squat-Lunge Madness Challenge & A Bonus Peach and Raspberry Coconut Dream 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 one short, sharp lower body workout that you can do in just 20 minutes no equipment required, are you in?

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck 😉

What do you do for fun?! IDK, Squats?! -

So, here’s what we are going to do –

Just 5 simple exercises,  Squat – Reverse Lunge – Jump Squats – Walking Lunges – In & Out Squats. We will do 10 reps of each exercise (10 per leg for lunges and for the in & out squats in and out will count as 1 rep) then take one full minute to rest and repeat the entire sequence through for a total of 4 rounds, got it?

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

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 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?

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Not even kidding, this was me the day my first attempt at this workout –

Leg day waddle -

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

Game of Thrones Leg Day Meme -

You have been warned 😉

Body-weight workouts are great for those who are just starting out and they are also really effective in checking form which is so, so important

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging by all means, feel free to add some weights – 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.

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 –

20 Minute Squat-Lunge Madness Challenge

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.

20 minute squat-lunge madness challenge -

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.

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, creamy, dreamy, delicious, nutritious, subtly sweet, seriously healthy, peach, raspberry and coconut dream smoothie sound?

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

And no that’s not a typo, I titled this recipe peach and raspberry coconut dream because it’s so, SO good it literally tastes dreamy!

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 peach and raspberry smoothie taste deliciously dreamy, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ♥♥♥

Peach and Raspberry Coconut Dream Smoothie {Vegan, Gluten Free & Paleo Friendly} -

Peach and Raspberry Coconut Dream Smoothie {Vegan, Gluten Free & Paleo friendly}
Makes 1 light, fresh, delicious, nutritious, subtly sweet, secretly healthy, peach, raspberry and coconut cream smoothie that tastes like a dream

Ingredients –

1/3 cup coconut or Greek style yogurt

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

1 teaspoon of vanilla extract

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

1/2 cup of diced peaches – I used frozen but fresh will work just fine

1/2 cup frozen raspberries

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

Optional but recommended for serving –

Coconut flakes

Fresh Mint

Method –

1 – Place all ingredients, except coconut flakes and mint, into a blender and process until smooth and creamy.

2 – Pour into a chilled glass or mason jar then top with coconut flakes, and 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

Life is not always perfect, but it's always what you make it. So make it count, make it memorable and never let anyone steal your happiness. -

Now have yourself a killer day xoxo


Question of the day –

Tell me, what’s your fave post workout snack?

Feel free to share recipes or leave links to recipes in the comments below 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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