The “One by One” – Upper Body Workout & A Purple Powerhouse Smoothie Recipe

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

Ok good, because today I’m sharing a short, sharp, upper body workout that requires just one weight and about 30 minutes of your precious time to get done.

✳️6 exercises
✳️10 each
✳️x 3 rounds
✳️Boomshakalocka, done 👊🏻


Workout Time -

Here’s what we are going to do –

6 exercises – One handed swings – Bent over rows – Upright rows – Bicep Curls – Push press & Triceps extensions – we will do 10 reps of exercise, on each arm (one arm at a time) before moving onto the next and repeat the entire sequence through for a total of 3 rounds, sound good?

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

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?

Grab yourself a weapon of choice – I suggest using either a dumbbell or kettlebell, but resistance bands or a combination would work if you like. Just make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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 –

The “One by One”  

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 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, subtly sweet, seriously healthy, creamy, dreamy, vibrant, delicious, antioxidant rich, purple powerhouse smoothie sound?

Tart tangy coconut yogurt is blended with a creamy, dreamy, frozen banana, a splash of vanilla, a of combination plump, juicy blueberries and blackberries and a sprinkling of chia seeds.

This smoothie is not only seriously refreshing but its absolutely bursting with nutritional value. It’s antioxidant rich, packed with protein, high in dietary fiber and those all important omega 3’s  but, most importantly, it also 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 divine little 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 ❤️❤️❤️

The Purple Powerhouse Smoothie
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, seriously healthy, creamy, dreamy 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)

1/4 cup of frozen blueberries

1/4 cup of frozen blackberries

1 teaspoon of chia seeds

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

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

Optional but recommended for serving –

Coconut flakes

Extra chia seeds

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, chia seeds 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 🙂



4 Comments on The “One by One” – Upper Body Workout & A Purple Powerhouse Smoothie Recipe

    • Emma
      February 24, 2017 at 6:59 am (11 months ago)

      Thanks Dana ox

  1. Divya Manian
    May 14, 2017 at 8:05 pm (8 months ago)

    Omg I have never seen this combo of workout + smoothie recipe before and THIS IS AMAZING. I accidentally found your website searching for dark chocolate recipes.

    Can’t wait to try these out.

    • Emma
      May 14, 2017 at 8:25 pm (8 months ago)

      So glad you found me Divya 🙂

      Let me know how you go with the workout and what you think of the smoothie once you get to try it.

      It’s one of my faves (both the workout and the smoothie). Enjoy xo 🙂


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