Fit Friday Fun – A {NEW} 20 Minute Lower Body Workout + A Bonus Tummy Taming, Anti-Inflammatory, Tropical Turmeric Smoothie Recipe

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5 weeks until Christmas - Buddy the Elf -

With the holidays just around the corner I thought it would be a good idea to share a couple of “no equipment required” workouts with you. That way you have something up your sleeve when you’re out and about traveling, visiting friends and family over the holidays, and you may not have access to your usual gym (or gym equipment), sound cool?!

So, today I’m sharing a short, sharp lower body workout that you can do anywhere, anytime in just 20 minutes, no equipment required, and is guaranteed to get your heart rate pumping, endorphin’s flowing and leave you feeling strong, energized and ready to take on the rest of your day!

Workout Time -

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) so even with no added weight for resistance you’re guaranteed to still get some serious bang for your workout butt, I mean buck 😉

Squats For Fun -

I should warn you though 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.

FYI – you maaaayyy be walking a little like this . . .

Day after leg day waddle -

You have been warned 😉


Sorry, distracted – where was I . . . body-weight workouts, right;

Body-weight workouts are not only great for traveling but also for those who are just starting out and, they are also really effective in checking form which is so, so important!!!

That being said, if you’re at home and you do have access to your regular gym or you’re simply looking to make things a little more challenging by all means, feel free to kick things up a notch by adding some weights.

Go ahead and grab your 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.

You Can Do It! - www.betterwithcake.comSo, here’s what we are going to do –

4 basic exercises – Goblet Squats – Calf Raises – Reverse Lunges and Single Leg Deadlifts – we will do 8-10 reps of each exercise then repeat the entire sequence through for your chosen number of 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 and repeat your total number of rounds, deal?

How many rounds should you do?! Well that’s entirely up to you.

If you’re doing body-weight only then I suggest you repeat for 4-6 rounds and if you decided to add some weight you have two options.

Option #1 – You can do a lift weights faster/metabolic condition style workout with a lighter set of weights in which case I would suggest 4-6 rounds or as many rounds as pretty in 10-20 minutes depending on how much time you have.

Option #2 – If you’re adding heavy duty weights then I would suggest you repeat for between 3-4 rounds making sure you take a good rest between sets (I’m talking anywhere between 1-3 minutes each), 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!

I believe in you -

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 Lower 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.

20 Minute {No Equipment} Lower Body 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, tummy taming, anti-inflammatory, tropical inspired smoothie sound?

A combination of tart, tangy coconut yogurt, sweet juicy pineapple, is not only seriously refreshing it’s an absolute taste sensation!

What makes this smoothie so good is that cheeky pinch of turmeric – did you know that turmeric is not only rich in antioxidants, it’s also a natural anti-inflammatory which means it will help fight off those unwanted colds and flus that come along with the change of season and it also aids in digestion?!

And don’t worry, you cant taste the turmeric at all. Promise!

A seriously delicious, light, fresh, tropical inspired smoothie with a bonus nutritional boost, sign me up!!!!

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 is our tropical inspired super smoothie all kinds of awesome and guaranteed to tantalize your taste buds but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Tummy Taming, Anti-Inflammatory, Tropical Turmeric Smoothie {Vegan, Gluten Free & Paleo Friendly} -

Tummy Taming, Anti-Inflammatory, Tropical Turmeric Smoothie
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, thick, creamy, subtly sweet, delicious, nutritious, tummy taming tropical smoothie that will tantalize your taste buds

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)

1/2 cup frozen pineapple pieces (could use fresh if you prefer)

1 teaspoon of ground turmeric (or a 1cm-ish piece of fresh)

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

Optional but recommended for serving –

Coconut flakes

Fresh Mint

Extra dusting of Turmeric

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, a sprig or two of mint and a little dusting of turmeric 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;

Be the game changer -

and have yourself a killer day xoxo


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