20 Minute Total Body Burn & A Strawberry Matcha Mint Super Smoothie

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Alright party people, it’s that time again . . .

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Time for another round of fit Friday fun!!!!

Today, I thought I’d we’d have ourselves a short and sharp, 20 minute, total body conditioning workout.

Get in, get it done, and get on with living!

What do you say are you in?

So, here’s what we are going to do –

6 exercises;

✳️ Squats
✳️ Push Press
✳️ Deadlift
✳️ Bent Over Row
✳️ Reverse Lunges &
✳️ Tricep Dips

We will do 8-10 reps of each exercise (count reps per leg for lunges) and repeat the entire sequence through for a total of 3 rounds (or as many rounds as pretty in 20 minutes), resting as needed, sound good?

Nothing complicated, basic movements done with good form for a short but effective total body workout that will leave you feeling energized and strong, ready to take on the rest of your day!

And remember, just because I’m not allocating any specific rest breaks doesn’t mean you don’t take them! I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to take your break if you can but, do what you gotta do, OK?!

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.

The final reps in each set should be tough!

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! - www.betterwithcake.com

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 –

Total Body Burn

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 . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, nutrient rich, minty fresh, strawberry matcha smoothie sound?

The combination creamy, dreamy coconut yogurt, combined with the natural sweetness of our frozen banana and vibrant, delicious, luscious little strawberries and that hint of fresh mint marries so perfectly with the earthy tones of that magnificent matcha – you guys, it really is a matcha made in heaven (sorry, it had to be done)

This pretty little, pastel pink smoothie is quite the nutritional powerhouse! It’s packed with protein, high in fiber, rich in anti-oxidants and those all important omega 3’s and thanks to that magnificent matcha this smoothie is also great for digestion, will help support your hormones (and adrenals), aid in post workout recovery and give your immune system a nice little boost – I told you it was a super smoothie didn’t I?! 

All that nutritional value and still 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 pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

 Strawberry Matcha Mint Super Smoothie
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, delicious, nutritious, strawberry matcha mint infused 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)

1/2 cup of frozen strawberries

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

1 scoop (1/4-1/2 teaspoon) of Matcha ( green tea powder )

1 Tablespoon of mint leaves, firmly packed

1 teaspoon of Chia seeds

1 Tablespoon of Coconut butter

1 scoop of Vital proteins unflavored collagen peptides optional

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

A sprig or 2 of 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 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 or vital proteins collagen peptides 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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